Warm foods, such as soups, are also generally easier for the body to process. Apples and pears — Containing high levels of fibre, fructose and sorbitol, apples and pears are popular fruits that help you to empty your bowels.

Also, apples and pears contain high levels of water content, which helps with digestion and with avoiding constipation. For best results, eat them raw. Fennel — A natural laxative that is mild and has a pleasant smell. You can add roasted fennel to warm water for a tasty evening drink.

Fennel seeds help stools to move through the colon by increasing gastric enzymes in the digestive system. Kiwis — A popular fruit which improves digestion and is one of the better tolerated natural remedies for constipation. Kiwis contain actinidin, which promotes movement in the upper gastrointestinal tract.

Blackberries and raspberries — High in fibre and water, blackberries and raspberries are great fruits to help ease constipation. These are best consumed raw and washed before eating. Sauerkraut — Not as well known as some other natural methods to encourage bowel movements.

However, sauerkraut contains probiotic bacteria that may help to reduce constipation. Omega-3 oil — Contained in many oils, including hemp seed oil, fish oil and flaxseed, omega-3 oils help with constipation because they lubricate the intestinal walls. A diet which includes fish, avocados, hemp products and flaxseed can help to increase levels of omega If you are unable to obtain enough omega-3 oil from your diet, supplements are also readily available.

Pulses — Another popular source of fibre, which promotes good digestion and reduces constipation, are pulses such as lentils, beans, peas and chickpeas. They also improve general gut health. Grapes — A delicious fruit and a natural source of fibre; grapes also contain a lot of water, both of which help with constipation.

Whole wheat bread, pasta, bran and cereals — Adding weight to stools to speed up passing through the intestines, whole wheat foods are a great way to encourage bowel movements. A clever way to add even more fibre to your diet is to choose whole wheat bread and cereals that contain nuts and seeds.

Have your knees higher than your hips, and keep a straight back. Hard stools are difficult to evacuate and leakage is more likely if stools are liquid. One should eat well-balanced, regularly timed meals that are high in fiber. Dietary fiber refers to the parts of the food that humans are unable to digest.

This includes whole grains, legumes, fresh fruits, and vegetables. Fiber adds bulk to the stool, eliminates excess fluids, and promotes more frequent and regular movements. With increasing fiber it is important to drink enough fluids.

If fluid intake is inadequate, the stool becomes hard because less water is retained in the large intestine. The amount of fiber and fluids necessary for optimal bowel function varies among individuals.

Dietitians are experts in evaluating and adjusting diets. A bowel training program needs to occur at the same time each day. The goal is to establish a routine and predictable time for elimination. When choosing an appropriate time a person should consider his or her past pattern of bowel elimination and present lifestyle.

The time should be convenient and not rushed. Planning the program after meals allows one to take advantage of the wave-like movements that propel the fecal material through the colon to the rectum, which occur minutes after a meal. A stimulus of some kind may be needed to help empty the rectum.

The stimulus will vary from individual to individual. The stimulus creates peristalsis or wave-live movements of the colon. A meal or hot drink may stimulate some persons.

Others may need to use suppositories, enemas or laxatives only under the advice of a physician or a combination of the above. One should use the least stimulus that is effective to promote evacuation. Adapted from IFFGD Publication: Strategies for Establishing Bowel Control by Mary K.

Plummer, OTR, WI. IFFGD is a nonprofit education and research organization. Our mission is to inform, assist, and support people affected by gastrointestinal disorders. Our original content is authored specifically for IFFGD readers, in response to your questions and concerns.

If you found this article helpful, please consider supporting IFFGD with a small tax-deductible donation. Opioid induced constipation, or OIC, is a condition that affects how your digestive system works. Opioids are strong pain medicines that slow bowel movements, causing. Constipation is when you poo fewer than three times a week — and when you do go, your stool is larger than usual, hard to push out, and dry, hard or lumpy.

Most of us can make some simple lifestyle changes to help us keep regular. Here are 5 things to try if you are frequently constipated:. Fibre can be found in all plant foods such as fruit, vegetables, nuts, seeds, grains and legumes.

Opt for wholegrain bread, pasta and cereals, and eat plenty of fruit and veg every day. If you suddenly increase your fibre, you may get a bloated tummy or wind.

Increasing how much water and fluids you drink can help to dissipate this. Water can help to keep your poos soft, but too much caffeine or alcohol can have a dehydrating effect, so limit these. Lack of exercise can slow the natural movement of faeces in the bowel, leading to constipation. As with its many benefits for good health, exercise is good for keeping you regular.

When choosing an appropriate time a person should consider his or her past pattern of bowel elimination and present lifestyle. The time should be convenient and not rushed. Planning the program after meals allows one to take advantage of the wave-like movements that propel the fecal material through the colon to the rectum, which occur minutes after a meal.

A stimulus of some kind may be needed to help empty the rectum. The stimulus will vary from individual to individual. The stimulus creates peristalsis or wave-live movements of the colon.

A meal or hot drink may stimulate some persons. Others may need to use suppositories, enemas or laxatives only under the advice of a physician or a combination of the above.

One should use the least stimulus that is effective to promote evacuation. Adapted from IFFGD Publication: Strategies for Establishing Bowel Control by Mary K. Plummer, OTR, WI. IFFGD is a nonprofit education and research organization.

Our mission is to inform, assist, and support people affected by gastrointestinal disorders. Our original content is authored specifically for IFFGD readers, in response to your questions and concerns.

If you found this article helpful, please consider supporting IFFGD with a small tax-deductible donation. Opioid induced constipation, or OIC, is a condition that affects how your digestive system works. Opioids are strong pain medicines that slow bowel movements, causing. Specialized testing for constipation is typically reserved for patients with chronic constipation that is severe or difficult to treat.

All such patients should undergo colonoscopy. Treatment help — Treatment of chronic constipation is best managed by first determining the underlying cause.

While there may be several contributing factors, the 3. This information is in no way intended to replace the guidance of your doctor. All Rights Reserved. About Constipation.

About IFFGD Contact Us About IFFGD Contact Us. Search Close this search box. Bowel Retraining: Strategies for Establishing Bowel Control. Retraining programs generally take these three basic principles into account: Improve consistency of stool.

Incontinent pad or waterproof pad protects bed linens. Explain the procedure to the patient. Client may feel more comfortable self-administering suppository. If so provide glove, lubricant, and instructions.

Raise bed to working height. Provide privacy and drape the client with only the buttocks and anal area exposed. Positioning helps prevent injury to the HCA administering the suppository.

Incontinent or waterproof pad protects linens from potential fecal drainage. Apply clean, non-sterile gloves. Figure 7. Lubricate rounded tip of suppository or tip of enema. CC BY 4. Inserting the rounded top promotes patient comfort.

Separate buttocks with non-dominant hand and, using gloved index finger of dominant hand, insert suppository rounded tip toward patient into rectum toward umbilicus while having client take a deep breath, exhale through the mouth, and relax anal sphincter.

If enema: Expel air from enema and then insert tip of enema into rectum toward umbilicus while having client take a deep breath, exhale through the mouth, and relax anal sphincter. Ensure the suppository is removed from the package. Upon insertion, you should feel the anal sphincter close around your finger.

With your gloved finger, insert suppository along wall of rectum about 5 cm beyond anal sphincter. Do not insert the suppository into feces. If enema: Roll plastic bottle from bottom to tip until all solution has entered rectum and colon. Suppository should be against rectal mucosa for absorption and therapeutic action.

Inserting suppository into feces will decrease its effectiveness. If the patient experiences cramping during enema administration, stop.

Ask the client to take a deep breath. Resume administration when cramps subside. Hold buttock cheeks together if patient feels immediate need for BM. Wiping removes excess lubricant and provides comfort to the client.

Ask client to remain on side for 5 to 10 minutes. This position helps prevent the expulsion of suppository. Discard gloves by turning them inside out and disposing of them and any used supplies as per agency policy. Perform hand hygiene. Using gloves reduces transfer of microorganisms.

Water and fiber: These are two major components of poop that are part of your diet. Making efforts to drink more water daily can help make your bowel movements easier to pass. This adds bulk to your stool, which stimulates the bowels to move and propel your stool forward.

Foods that contain fiber include:. Instead, try to add a serving every 5 days to allow your digestive tract time to acclimate itself to the increased fiber. When this is the case, cutting out foods that can irritate the stomach can help.

Examples to cut from your diet include:. Try cutting out these foods to see if your bowel movements are less watery. You can also keep a food and symptom diary to identify connections between the foods you eat and the symptoms you experience.

Your intestines have a natural motion that moves stool forward. Physical activity, such as walking, running, or swimming, can all promote motion that helps you poop better. Even short amounts of activity — 10 to 15 minutes — can help.

Another tip you can try has to do with your posture on the toilet. Changing the angle of your legs changes the angle of your colon. Toilet footstools are one accessory that you can use in the bathroom to do this.

Some people find that it helps them have a more comfortable and effective bowel movement. Researchers even studied their use with the help of 52 volunteers. Find bathroom footstools online. Doctors have identified a mind-body connection to pooping. For example, many people cringe at the idea of pooping in a public restroom.

Stress and pooping are highly connected. Try to create a calming environment in your bathroom where you have privacy. Avoid rushing yourself — give yourself at least 10 minutes to go to the bathroom.

Bowel movements require food, fluids, and calm to create a more comfortable experience. There are lots of medicines and approaches that can help you enhance your intestinal health.

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