Constipated? We've Been There—And Brought Solutions

We've all experienced it: whether it's during travel or a particularly stressful week, sometimes our digestion slows down. Constipation is a common issue that can weigh us down in our daily lives. Luckily, there are simple and effective ways to get your digestion moving again—be it through the right diet, increased activity, or small changes to your daily routine. In this article, you'll find out what you can do.

Table of Contents

What is Constipation?

How often is normal? Once or twice a day? Every two or three days? Doctors generally answer this question with: anywhere from three times a day to three times a week. Constipation—medically known as obstipation or constipation—is usually defined as having fewer than three bowel movements per week. This can happen occasionally; many people experience it, for example, when travelling. However, constipation becomes a problem when it is chronic or long-term.

It's not just about frequency though, discomfort also plays a part in defining constipation. Someone who habitually has bowel movements twice a week, but without difficulty and feels perfectly fine, doesn’t need to worry about their lower frequency. On the other hand, someone who has daily bowel movements but struggles with hard, painful stools may also meet the criteria for constipation.

Who is Most Likely to Experience Constipation?

Constipation is quite common: around 15% of people in Germany experience it. Women and older adults are more frequently affected by these digestive issues. Constipation is also common during pregnancy. However, this is usually temporary. Things often return to normal in the months following childbirth.

What Causes Constipation?

Temporary constipation is often linked to diet and lifestyle. Typical triggers include:

  • An unhealthy, low-fibre diet
  • Lack of fluids
  • Lack of physical activity

So, is it all our own fault? Well, not entirely. There are indeed people who eat little fibre, drink less, and have a sedentary lifestyle—yet they still have regular bowel movements. Doctors, therefore, believe that some people may have a natural predisposition to constipation, possibly due to an unfavourable gut flora or naturally sluggish bowel movements.

Constipation can also occur in connection with certain medical conditions, where it’s classified as pathological. Conditions that increase the likelihood of constipation include:

  • Irritable Bowel Syndrome (IBS)
  • Chronic inflammatory bowel diseases (Crohn’s disease, ulcerative colitis)
  • Hypothyroidism
  • Diabetes
  • Neurological conditions like Alzheimer’s or Multiple Sclerosis

Additionally, regular medication use can play a role, as constipation is a side effect of many commonly prescribed drugs.

Quick Solutions for Temporary Constipation

Remember: fruits are your friends against constipation! Prunes, kiwis, or mango—fresh or dried—are great for relieving constipation. Fibre supplements can also offer quick relief.

Try incorporating:

  • Psyllium husk, wheat bran, acacia fibre, flaxseed: known as insoluble fibres
  • Inulin and pectin: known as soluble fibres

Good to know: Insoluble fibres are plant-based fibres that swell up, making the stool softer and bulkier, which helps move things along in the intestines. Soluble fibres, also from plants, help maintain a healthy gut flora and, in turn, aid your digestion.

You can also boost your gut flora directly with “good” bacteria: lactobacilli have proven particularly helpful here. These beneficial microorganisms can be found in fermented foods such as natural yoghurt with live cultures, buttermilk, ayran, kefir, cheese (Cheddar, Gruyère, Bergkäse, Parmesan, Harzer), and sauerkraut.

When to Use Laxatives to Relieve Constipation

If home remedies and lifestyle changes aren’t enough to resolve constipation, it’s perfectly fine to use laxatives. Macrogol, sodium picosulfate, and bisacodyl are commonly prescribed first-line treatments that are safe and effective, even for long-term use. You may have heard warnings about becoming dependent on laxatives, where they lose their effectiveness. Don’t worry. According to current medical guidelines, dependence is rare even after many years of use.

Warning Signs: When You Should Really See a Doctor

If constipation is accompanied by severe, persistent, or recurring abdominal pain, fever, or vomiting, you should immediately see a doctor or visit the emergency department. These warning signs could indicate a serious issue, such as a bowel obstruction.

Preventing Constipation in the Long-Term

Are you drinking enough water, eating enough fibre, and staying active? These three things can help prevent constipation:

  • Drink 1.5 to 2 litres of water daily.
  • Eat fibre-rich foods daily: Good sources of fibre include vegetables, fruits, wholemeal bread, whole grain products, cereals, brown rice, legumes, nuts, and seeds.
  • Engage in at least 30 minutes of physical activity daily. This can be walking, cycling, housework, gardening, or sports.

At a Glance

  • 01.

    Constipation occurs when bowel movements happen less than three times a week, often triggered by a low-fibre diet, lack of fluids, and lack of physical activity. It can also be linked to medical conditions or medication use.

  • 02.

    Fibre-rich foods such as prunes or supplements like psyllium husk can help relieve constipation. Probiotic foods like yoghurt or sauerkraut can support a healthy gut flora.

  • 03.

    If you experience severe pain or fever along with constipation, it’s important to seek medical advice immediately.

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Immune System

1: Copper, folate, selenium, zinc, and vitamins A, B12, B6, and C contribute to the normal function of the immune system.

Metabolism

2: Vitamins C, B6 and B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper, and manganese contribute to normal energy-yielding metabolism. Biotin, zinc, and chromium contribute to normal macronutrient metabolism. Vitamin A and riboflavin contribute to normal metabolism of iron. Zinc contributes to normal acid-base metabolism.

Healthy Cells

3: Vitamins E and C, as well as riboflavin, zinc, copper, manganese and selenium, contribute to the protection of cells from oxidative stress. Zinc contributes to normal DNA synthesis. Phosphorus contributes to normal function of cell membranes.

Mental Performance; Mental Focus; Nervous System; Psychological Function

4: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and folic acid contribute to the reduction of tiredness and fatigue. Pantothenic acid contributes to normal mental performance. Zinc contributes to normal cognitive function. Vitamins C, B6, B12, thiamine, riboflavin, niacin, biotin, and copper contribute to normal functioning of the nervous system. Thiamine, niacin, vitamin B6, vitamin B12, biotin, folate, and vitamin C in AG1 contribute to normal psychological function.

Healthy bones

5: Calcium contributes to the maintenance of normal bones. Protein, phosphorus, zinc, and manganese contribute to the maintenance of normal bones. Vitamin C contributes to normal collagen formation for the normal function of bones.

Cardiovascular System

6: Thiamine contributes to the normal function of the heart. Vitamins B6 and B12 contribute to normal red blood cell formation. Vitamin C contributes to normal collagen formation for the normal function of blood vessels.

Skin, hair, nails

7: Vitamin A, riboflavin, niacin, biotin and zinc contribute to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Biotin, zinc and selenium contribute to the maintenance of normal hair. Copper contributes to normal skin and hair pigmentation and to normal connective tissue. Selenium and zinc contribute to the maintenance of normal nails.

Hormonal Health

8: Vitamin B6 contributes to the regulation of hormonal activity. Pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D, and some neurotransmitters. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to normal thyroid function and normal spermatogenesis. Zinc contributes to normal fertility and normal reproduction. Chromium contributes to the maintenance of normal blood glucose levels.

Digestion

9: Calcium contributes to the normal function of digestive enzymes. Biotin contributes to the maintenance of normal mucous membranes (e.g., intestinal mucosa).

Muscles

10: Calcium contributes to normal muscle function. Proteins contribute to the maintenance of muscle mass and an increase in muscle mass.

Healthy eyes

11: Vitamin A, riboflavin and zinc contribute to the maintenance of normal vision.

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