Myth: You Should Have a Bowel Movement Every Day
What's "normal" varies from person to person. Some people go 3 times a day; others, 3 times a week. Although having a bowel movement once a day is common, it's fine to skip a few days without one. You're considered severely constipated if you have less than one movement a week. Seek medical help for sudden constipation or constipation that lasts more than 2 weeks.
Myth: Constipation Creates Toxins and Health Problems
Some people believe that constipation causes the body to absorb poisonous substances in stools. They believe that this can cause diseases such as arthritis, asthma, and colon cancer. But there’s no evidence that the stools produce toxins or that colon cleansing, laxatives, or enemas can prevent cancer or other diseases.
Myth: Constipation Just Means I Need More Fiber
Fiber can often help constipation. But sometimes constipation is caused by diseases like stroke, diabetes, thyroid, or Parkinson's disease. In rare cases, it can signal illnesses such as colorectal cancer or autoimmune disease. See a doctor if constipation lasts more than 2 weeks or if you have bloody stools, severe pain with bowel movements, or unexplained weight loss.
Fact: Dairy Can Cause Constipation
Eat too much dairy and it may cause or aggravate constipation. So how much is OK? A normal adult-size portion of milk is one cup, cheese is 1½ ounces (about the size of four stacked dice), and ice cream is a ½ cup (the size of half a baseball). Two to 3 servings of dairy a day is enough. Talk to your doctor if small amounts seem to constipate you.
Myth: Swallowed Gum Will Get Stuck in Your Stomach
Chewing gum won't stick to your insides like it would to the the bottom of your shoe – and it won't cause constipation. Indigestible parts of gum move out of your body through bowel movements, usually within a few days. Very rarely, swallowing large amounts of gum or many pieces in a short time can block the digestive tract, especially if you swallow it with other indigestible things.
Fact: Vacations Can Cause Constipation
Travel can change your daily routine and diet, causing constipation. Avoid dehydration-related constipation by drinking water, especially if you're flying. Also move around when you can – for example, while waiting for plane connections or by taking rest stops when driving. Other travel tips: Exercise, limit alcohol, and make a point of eating fruits and vegetables.
Fact: Mood Can Affect Your Regularity
Emotional stress may trigger constipation or make it worse. Massaging the abdomen can help relax the muscles that support the intestines and get your bowels moving. Acupressure or shiatsu massage may help too. Meditation, yoga, biofeedback, and relaxation techniques are other ways to reduce stress.
Myth: Holding It Won't Hurt
You may feel too busy at work to have a bowel movement. Or you'd rather wait until you're home. But ignoring the urge when it comes may not only make you physically uncomfortable – it can cause or aggravate constipation. Some people find it helps to set aside time after breakfast or another meal for a bowel movement. But no matter when nature calls, answer.
Fact: Medications Can Cause Constipation
Some medications for pain, depression, high blood pressure, and Parkinson's disease can cause constipation. Too much vitamin D and iron, can also lead to constipation. Calcium supplements, especially if taken with another supplement or medication that binds the stool, may also cause problems. Talk with your doctor if you have concerns.
Fact: A Low-Fiber Diet Can Cause Constipation
Not enough fiber is a common cause of constipation. To prevent it, try to get 5 or more servings a day of foods rich in fiber, like whole-grain bread, cereal, and pasta. Limit foods that are low in fiber or high in fat and sugar, such as processed foods. If you don't normally have much fiber in your diet, add it slowly to avoid gas and bloating.
Myth: All Fiber Is Created Equal
Insoluble fiber in foods adds bulk to stool and helps stools pass through the intestines faster, easing constipation. Good sources are whole grain breads, pasta, and cereal. Soluble fiber found in fresh fruits and vegetables may not work as well. To encourage the growth of bacteria in the colon that may keep the intestines healthy, try citrus fruits and legumes, such as beans.
Fact: Prunes Help Keep You Regular
This small, dried fruit has earned a big reputation as "nature's remedy" for constipation. Prunes can prevent or improve constipation symptoms. They're packed with fiber, which adds bulk to stool and speeds its passage through the colon. Prunes also contain sorbitol, a natural laxative. And they are safe for long-term use. For children, try freezing prune juice into a popsicle or mixing it with another juice to improve the taste.
Fact: Drinking Water May Help
Drinking plenty of water helps prevent dehydration, which can cause constipation. Liquids can help keep your stool soft to help prevent and alleviate constipation. Talk to your doctor about how much water is good for you. Remember to limit caffeinated or alcoholic beverages – too many of these can cause dehydration.
Fact: Exercise Keeps You Regular
Lack of physical activity can contribute to constipation. Exercise, however, can help make your bowel movements more regular and reduce stress. Wait at least an hour after eating a big meal before you exercise to give your body time to digest your food. Then get moving! Try a 10- to 15-minute walk several times a day. Stretching and yoga can also help constipation.
Myth: Coffee Can Fix Constipation
It's true that the caffeine in coffee can stimulate the muscles in your digestive system to contract, causing a bowel movement. So why isn't it recommended as a fix for constipation? Coffee can actually make stools harder to pass because it is a diuretic, so it draws liquid out of stools. If you are constipated, avoid coffee and other diuretics such as alcohol and caffeinated tea and cola.
Myth: Colon Cleansing Will Clear Me Out
Enemas and colon irrigation (high colonics) may temporarily remove body waste, but they're not an effective way to prevent or cure constipation. Enemas can actually cause constipation for older people who get them regularly. Colonic irrigation, which is usually done by colonic hygienists or therapists, can damage the colon and can lead to other issues. Talk to your doctor if you are considering the procedure.
Myth: Castor Oil is a Cure-All
Castor oil is a powerful laxative. But like other laxatives, it should not be used long-term. Overusing laxatives can hurt your body's ability to absorb nutrients and some medications. Castor oil can damage the bowel muscles, nerves, and tissue if overused – all which can cause constipation. Use it only with a doctor's guidance
Myth: Constipation Is Only an Older Person's Condition
Older people are more likely to become constipated. This can be because of medical conditions, poor nutrition, greater use of medications, or not enough physical activity. But constipation is one of the most common gastrointestinal issues among other age groups, too. And it's not unusual during pregnancy or after childbirth or surgery. Remember, if you're pregnant and considering taking something to relieve constipation, check with your doctor.
Myth: It's Normal to Have Bloody Stool
Blood in a bowel movement is not always serious, but you should always call your doctor if it happens. Bright red blood is usually from hemorrhoids or tears in the anal lining called fissures. Constipation and straining during bowel movements can be the cause. Maroon or tarry black blood or clots usually mean bleeding is coming from higher in the gastrointestinal tract. The cause may be more serious.
