Constipation is one of those problems that people just prefer not to discuss, yet have experienced at some point in their lives. You wake up feeling heavy. Your stomach feels tight. You sit there waiting for something to happen, and nothing does. On busy days, this can disrupt your entire mood, appetite, and even productivity.
Mild to moderate constipation can be relieved easily with over-the-counter (OTC) remedies for constipation. OTCs are easily available, but that does not mean you should take them without talking to your doctor. Your doctor is always the best guide to prescribe you the right medicine, including OTCs. Let’s understand more.
What Is Constipation, and Why Does It Happen?
Constipation simply means hard, infrequent, or difficult-to-pass stools. Most adults pass stool anywhere between three times a day and three times a week [1]. It is not a disease, but may be a symptom of a bigger issue. You might be constipated if:
– Stools are dry, lumpy, or hard
– When you need to strain
– You are passing stools less than your usual
– If you don’t feel fully empty, even if you pooped
Different people can have different bowel movements. Only you know what is normal for you. If you want to read more in detail about constipation.
Common Reasons Why Constipation Is Triggered
- Inadequate water intake
- Sedentary lifestyle
- Low fibre intake
- Stress or routine change
- Side effects of some medications
- Holding your urge to go
- Hormonal changes
- Gut sensitivity, or low gut mobility
- Certain foods, like fried foods, too much cheese, or refined carbohydrates
Sometimes, constipation is just temporary, and it’s okay. But if the constipation is frequent, understanding the root cause is important. Is it because of your lifestyle pattern or your diet, or something else?
Can Over-the-Counter Remedies For Constipation Really Help?
Over-the-counter or OTC remedies for constipation are meant for short-term, occasional use. They work by:
– Increasing the stool bulk
– Softening stools
– Drawing water into the intestine
– Stimulating bowel movements gently
– Lubricating the colon
Every constipation type needs a slightly different approach. Avoid self-medication even if you know what the types are and what they do. Knowing about these can help you talk about your symptoms and make the doctor understand them better.
Whether your stool is too hard, too dry, too slow, or all of them.
Get OTC remedies for constipation at your doorstep!
Types
- Isabgol: It is a herbal laxative in indian households. It absorbs water, softens stool, and helps it pass smoothly. Generally given by a doctor when you have a low-fibre diet and mild constipation.
- Fibre supplements: If your daily fiber intake is low (most Indians can have this), fiber supplements can help bridge the gap. They can improve stool bulk and gut movement. Also, support good bacteria. Found in different forms such as powder, caplets, or capsules. Examples may include prebiotic fibre, wheat dextrin/inulin, etc.
- Stool softeners: By drawing water into it, these make stools easier to pass by. Good for elderly individuals with pain while passing stools. Docusate sodium, etc., can help with hard, dry stools and post-surgery constipation.
- Osmotic Laxatives: These are usually given by your doctor when you experience moderate constipation. Some common options might be milk of magnesia and polyethylene glycol (PEG). They gently increase water in the intestines, making stool softer and increasing movement.
Why Your Gut Health Matters More Than You Think
You may ask, why does your gut health matter? Your gut is not just about digestion. It’s linked to immunity, metabolism, mood, and overall health. When things don’t move smoothly, toxins build up, appetite drops, and energy dips. Chronic constipation can even disturb the gut microbiome.
So, keeping your bowel movements regular (or your usual) is more important than it seems.
Lifestyle Steps to Improve Gut Health
Before trying OTC remedies for constipation, opt for these lifestyle changes. Medicines may help. But your daily routine decides whether constipation returns.
- Drink more fluids: Aim for 8-10 glasses of alcohol-free, caffeine-free, or just water daily.
- Add fibre-rich foods to your diet: An adult, on average, should eat 25-31 grams of fiber, each day. Try adding whole grains, veggies, fruits (like papaya and guava), and nuts or seeds.
- Move your body: Not moving around and not exercising can cause issues in your digestive system. A simple walk can enhance your digestion.
- Fix meal timings: Skipping meals or not eating when you are really hungry can slow down your metabolism and gut movement.
- Don’t ignore the urge: Holding your urge when you want to go have a pee or poop causes constipation.
- Improve your sleep: Sleeping is as important as drinking water and eating well. As your gut movement follows your body clock.
Disclaimer: This article provides general information for wellness purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or qualified health provider. Ask them any questions you may have regarding a medical condition or before making any dietary changes.
FAQs
Q. What are the symptoms of a damaged gut?
A damaged or imbalanced gut may cause:
– Bloating
– Diarrhoea
– Constipation
– Food intolerance
– Fatigue
– Stomach discomfort
– Poor immunity
– Frequent digestive upset
– Unexplained skin issues
Q. How to get things moving with constipation?
Increase fiber intake, drink more fluids, stay physically active, and follow a routine. For occasional relief, your doctor may suggest to take OTC remedies for constipation.
Q. What is the biggest cause of constipation?
The most common cause of constipation is a low-fiber diet combined with dehydration. Sitting for long hours, irregular eating, and stress.
Q. How to fix constipation in pregnancy?
Drink more water, include mild activity like walking, add fiber-rich foods, and maintain regular meal timing. Always check with your doctor before using any remedies or changing anything in your lifestyle.
Q. What not to eat if constipated?
Avoid excessive dairy, red meat, fried foods, processed foods and snacks, refined flour, and too much caffeine, which can slow gut movement.
Q. Is walking good for constipation?
Yes, walking for some time can improve gut mobility, reduce bloating, and help stool move through the intestine.
Q. Why am I still constipated even after eating fiber and drinking water?
It could be due to lack of physical activity, stress, medications, slow gut movement, hormonal changes, or not eating fibre consistently. Some people may also need short-term OTC remedies for constipation relief. Don’t self-medicate until a doctor suggests it for you.
Q. What is the best position to sit in when constipated?
When you are constipated, a “squat-like” posture might help. This can help straighten the colon and make passing stool easier.
Reference
1. Walter SA, Kjellström L, Nyhlin H, Talley NJ, Agréus L. Assessment of normal bowel habits in the general adult population: the Popcol study. Scandinavian Journal of Gastroenterology. 2010;45(5):556-566. doi:10.3109/00365520903551332
(The article is written by Sneha Jajoo, Intern, Clinical Health & Content, and is reviewed by Dr.Subita Alagh, Assistant Team Lead, Disease Content.)