What is constipation, and how is it classified?
Constipation is defined as fewer than 3 bowel movements per week, hard stools, excessive straining, or a feeling of incomplete evacuation. It affects 20% of French adults and 35% of people over 65. This hub directs you to the specialized pages in our constipation product line.
- Transit (upper) constipation: slow movement of stool through the colon—low-fiber diet, dehydration, sedentary lifestyle—treatment: fiber + hydration + osmotic laxatives
- Low (distal) constipation: stool present in the rectum but blocked from passing — dyschezia, anismus, rectocele — treatment: glycerin suppositories, step stool, biofeedback — see our page on low constipation
- Occasional constipation: travel, stress, dietary changes — duration < 2 weeks — resolves spontaneously with simple measures
- Chronic constipation: > 3 months — often multifactorial — medical evaluation after failure of properly administered treatment — rule out hypothyroidism and medications (opioids, iron, antidepressants)
- Constipation in children: common (10–15% of children) — often functional — pediatric macrogol + potty retraining — consult a pediatrician if symptoms persist
Fiber, hydration, and lifestyle: the foundation of treatment
- Dietary fiber: target 25–30 g/day — insoluble fiber (wheat bran, whole grains) to speed up bowel transit — soluble fiber (psyllium, pectin, inulin) to soften stools — increase gradually to avoid bloating — see our fiber page
- Hydration: at least 1.5–2 L/day — fiber without water forms a blockage — lukewarm water with lemon in the morning stimulates the gastrocolic reflex
- Physical activity: 30 minutes of walking daily — stimulates colonic motility via neuromuscular pathways — yoga and swimming are also effective
- Bowel movement routine: Go when you feel the urge without delaying it — optimal position (feet elevated, 20 cm) — in the morning after breakfast (natural gastrocolic reflex)
- Recommended foods: prunes (sorbitol + fiber), kiwi (actinidin + fiber), dried figs, ground flaxseed, avocado — proven effects on bowel transit in clinical studies
Which natural laxatives and supplements should you choose?
Our line of constipation supplements offers active ingredients tailored to each individual’s needs. For a complete overview of laxative categories, see our laxatives page.
- Macrogol (polyethylene glycol): the standard osmotic laxative — retains water in the colon, softens stools — safe for long-term use — suitable for children, pregnant women, and the elderly — non-habit-forming
- Psyllium (Ispaghul): mucilage—dual action for constipation and diarrhea—take with 200–300 mL of water—4–8-week treatment course—see our page on improving bowel transit
- Magnesium: mild osmotic effect + relaxation of the smooth muscles of the colon — 300–400 mg/day — used in conjunction with fiber
- Probiotics (Bifidobacterium longum, Lactobacillus acidophilus): improve colon motility—treatment for at least 6–8 weeks—see our pharmacy’s probiotic selection
- Stimulant laxatives (senna, bisacodyl): for occasional use only — risk of dependence if used for more than 7 consecutive days — avoid prolonged self-medication
Red Flags and Stress Management
- Red flags (urgent consultation): blood in the stool, unintentional weight loss, sudden alternation between constipation and diarrhea after age 50, nighttime pain—colonoscopy is essential to rule out colorectal cancer
- Constipating medications: opioids (90% of constipation cases), tricyclic antidepressants, antihistamines, aluminum-based antacids, iron supplements — prescribe a preventive laxative as soon as opioid therapy begins
- Stress and the gut-brain axis: cortisol → slowed colonic motility — cardiac coherence, meditation, CBT — proven effectiveness for stress-related functional constipation
- Persistent constipation after 8 weeks of properly managed treatment: consult a gastroenterologist—check TSH, blood glucose, complete blood count (CBC), and fecal calprotectin
- See our page on bowel motility for a comprehensive approach to natural regulation
