Passing out hard, dehydrated stools is somewhat painful, as is having them blocked in the intestine, which causes constipation. Making changes to your diet and lifestyle can help you solve the problem. If not, the best thing to do is to contact a doctor to intervene more decisively.
Steps
Method 1 of 3: Soften Stool Through Diet
Step 1. Drink more water
When dehydrated, the body tries to extract as much fluid as possible from the food in the digestive system, thereby drying out and hardening the stool. Drinking more water allows you to expel softer stools, also helping to advance it in the intestine.
- Some doctors recommend drinking about 2 liters, or 8 glasses, of water per day. However, for some people it may not be enough, depending on their level of physical activity and the climate in which they live.
- If you suffer from frequent episodes of headache, fatigue, dizziness, nausea, or if you tend to sweat little, urinate infrequently or have cloudy urine, you most likely do not drink enough water.
Step 2. Eat fiber-rich foods with mild laxative power
Some of them, like plums, contain sorbitol. Sorbitol attracts water into the stool, making it softer and easier to pass. Here is a detailed list:
- Plums.
- Peaches.
- Pears.
- Plums.
- Apples.
- Apricots.
- Raspberries.
- Strawberries.
- Beans.
- Peas.
- Spinach.
Step 3. Get more fiber
Fibers are the non-digestible part of vegetables, so they pass into the body without being absorbed. The result is soft, bulky stools that easily pass through the intestines.
- Most people do not get enough fiber to meet their daily needs (20-40 mg). Your body needs both water-soluble fibers, which in contact with water turn into a gel-like material, and insoluble fibers, which do not dissolve.
- Soluble fibers are contained in: oats, peas, beans, apples, citrus fruits, carrots and barley.
- You can get insoluble fiber through: whole wheat flour, wheat bran, nuts, beans, vegetables like cauliflower and green beans.
- Many plants contain both varieties of fiber, so you can meet your daily needs by eating a large amount of different grains and vegetables.
- Taking in more fiber will be particularly effective if you drink more water to help dissolve the soluble ones.
Step 4. Keep bacterial flora healthy with yogurt
To effectively process food, the digestive system needs the right balance of microbes. Imbalances in gut microbial communities can cause constipation, also interfering with nutrient absorption. Yogurt, kefir and other dairy products with live lactic ferments can help restore and rebalance the intestinal flora, thus helping you to counteract the hardness of the stool caused by:
- Irritable bowel syndrome.
- Unexplained dysentery or constipation.
- Dysentery or constipation due to taking antibiotics that have killed part of the natural intestinal flora.
Step 5. Promote healthy digestion with supplements
Always consult your doctor first though, as some of them may interfere with the way the body processes drugs.
- Try fiber supplements, they will make the stool softer, more voluminous and easier to pass. Choose a product that contains active ingredients such as: methylcellulose, psyllium, calcium polycarbophil and guar gum (e.g. BeneFiber, FiberCon, Metamucil).
- Try probiotic supplements. Probiotics are yeasts and bacteria comparable to those of the intestinal bacterial flora. They can be useful in case of frequent episodes of diarrhea, constipation or irritable bowel syndrome.
Step 6. Use the mildly laxative properties of coffee to stimulate a natural bowel movement
Note that to get the desired effect, you may need to drink a little more than usual as your body may be addicted to ordinary doses by now
Method 2 of 3: Change Your Lifestyle
Step 1. Reduce your intake of foods that cause constipation
Many of these foods are low in fiber, but high in fat and sugar. Eating them will make you feel full before you have taken in enough fiber. Here is a list of foods you should avoid:
- Milk and cheese.
- Pumpkin.
- Sweet foods, such as cakes, cookies, candies, puddings.
- Packaged, processed foods, which usually contain added sugar, salt and fat.
Step 2. Instead of having a few large meals, make several small ones
Eating frequently keeps the digestive tract active without overloading it, promoting healthy digestion and regular contractions.
- Eat slowly so your body has time to process the food. Eating too fast makes you overdo the quantities, overloading the digestive system.
- Moderate portions and chew each bite carefully to promote good digestion.
Step 3. Get at least 30 minutes of physical activity every day
Exercise stimulates intestinal contractions, moving food through the digestive system.
- The workout will need to be intense enough to get your heart rate up, for example, try swimming, running, biking or brisk walking.
- Sometimes the effects will be almost immediate. Make sure there is a bathroom within walking distance!
- If you have any medical condition that makes you unsuitable for physical activity, talk to your doctor.
Step 4. Reduce your stress levels
Stress has been shown to cause constipation and dysentery, conditions that can result in dehydrated and hard stools. Experiment with some relaxation techniques, including for example:
- Deep breathing.
- Yoga.
- Meditation.
- Tai chi.
- Massages.
- Listening to relaxing music.
- Viewing images and relaxing places.
- Progressive muscle relaxation (in which each muscle group is first voluntarily placed under tension and then relaxed).
Step 5. After each meal, give yourself time to go to the bathroom
You can use some relaxing techniques to promote a natural bowel movement.
- Wait for half an hour to elapse after your meal, then sit on the toilet for at least 10 minutes.
- Place your feet on a small stool, so that your knees are higher than your hips; this potion should facilitate the expulsion of feces.
Step 6. Use the "biofeedback" technique (pelvic floor rehabilitation technique) to learn how to relax the pelvic floor muscles
You may be able to pass stool more easily.
- The therapist will measure the tension in the rectum with a machine, after which it will help you to stretch and relax the pelvic floor muscles.
- Talk to a therapist who practices in conjunction with a physician or ask your primary care physician for advice to make sure you go to a reputable professional.
Method 3 of 3: Using Drugs
Step 1. See your doctor if diet and lifestyle changes are not producing the desired results
He may prescribe you to take some specific medications. See a doctor immediately even if you have:
- Rectal bleeding.
- Conspicuous weight loss.
- Weakness.
- Intense abdominal pain.
Step 2. Lubricate the intestines with a small amount of mineral oil
Ask your doctor for advice to determine which dose is right for your needs.
- Wait for at least two hours to elapse after a meal to ensure complete absorption of the nutrients contained in food.
- The mineral oil will take effect within 6-8 hours of taking.
- Do not take it while lying in bed because if you accidentally inhale it, you could develop pneumonia. For this reason, mineral oil should not be given to children under the age of seven.
- Do not use mineral oil if you are pregnant: if taken for a long time, it could hinder the absorption of nutrients and cause fetal bleeding.
Step 3. Try stool softening medications
They work by drawing moisture out of the intestines to make the stool more moist.
- Ask your pharmacist for advice.
- When using these medicines, make sure you drink more water than usual.
Step 4. Increase the water content in the stool with osmotic laxatives
They work by generating more fluid in the intestine. In addition, they stimulate intestinal contractions, favoring the advancement of stools. It may take a few days for the effects to be visible. Commonly used products include:
- Hydroxide of magnesia (also known as magnesia or milk of magnesia).
- Magnesium citrate.
- Lactulose.
- Polyethylene glycol (MiraLax).
Step 5. Consider using stimulant laxatives (also known as irritants)
They are useful when the stool is soft enough to be passed, but the intestines are not contracting enough. These medicines work by stimulating bowel contractions, usually within 12 hours of taking. The best known are:
- Seine.
- Bisacodyl.
- Sodium picosulfate.
Step 6. Remove the fecal impaction
If your rectum is blocked with a lump of hard, dehydrated stool, you can get relief from using a suppository or enema.
- A suppository is a medicine in the form of a capsule, which must be inserted into the anus to then dissolve and be absorbed.
- An enema is a medicine in liquid form, which must be introduced into the large intestine through the anus. It should be administered by a doctor.
- A manual disinclusion requires the doctor or nurse to put on gloves and insert two lubricated fingers into the rectum to break up and remove blocked stool.
Warnings
- If you are pregnant, do not take any medications, including over-the-counter medications, without consulting your doctor first.
- Always consult a doctor before giving any medicine to a child.
- Always read the package leaflet of medicines carefully, also follow the recommendations of your doctor.
- If you are already taking any medications, supplements or natural remedies, consult your doctor to prevent any harmful interactions.
