Constipation can affect many people at some point during their lives – from 12% to 19% of individuals in North America. Some common causes of constipation include a lack of physical exercise, poor dietary habits — such as a low intake of dietary fibre or inadequate fluid intake — and certain medications.
Upset stomach, gas and bloating are other symptoms of indigestion that can be related to dietary habits and lifestyle decisions. Discover how simple actions can help manage, relieve and prevent your symptoms.
Fibre is the portion of food that is not digested — in other words, it cannot be completely broken down by the stomach. Fibre increases bulk and softens the stool by absorbing water, which helps to prevent constipation.
Use the chart below to help plan your daily menu with the 26-35 grams of dietary fibre recommended to help avoid constipation.
| Fruit | AMOUNT / SIZE | TOTAL DIETARY FIBRE (GRAMS) |
|---|---|---|
| Mango | ½ | 1.9 |
| Avocado | ½ | 6.7 |
| Pear with skin | 1 | 5.0 |
| Prunes, dried | 3 | 1.8 |
| Figs, dried | 2 | 1.6 |
| Orange | 1 | 2.3 |
| Apricots, raw | 3 | 2.1 |
Use the chart below to help plan your daily menu with the 26-35 grams of dietary fibre recommended to help avoid constipation.
| Vegetable | AMOUNT / SIZE | TOTAL DIETARY FIBRE (GRAMS) |
|---|---|---|
| Brussels sprouts, fresh or frozen, boiled, drained | 4 sprouts | 3.2 |
| Sweet potato, baked, peeled after cooking | ½ | 1.9 |
| Potato, baked, flesh | 1 | 3.4 |
| Turnip (white turnip), cubed, boiled, drained | 125 mL (½ cup) | 1.6 |
| Edamame | 125 mL (½ cup) | 4.3 |
| Broccoli, chopped, boiled, drained | 125 mL (½ cup) | 2.0 |
| Peas, green, frozen, boiled, drained | 125 mL (½ cup) | 3.7 |
Use the chart below to help plan your daily menu with the 26–35 grams of dietary fibre recommended to help avoid constipation.
| Cereal | AMOUNT / SIZE | TOTAL DIETARY FIBRE (GRAMS) |
|---|---|---|
| Oat bran cooked | 175 mL (¾ cup) | 3.4 |
| Oatmeal, instant, regular | 1 packet | 2.7 |
| Oatmeal, large flakes/quick | 175 mL (¾ cup) | 2.6 |
| Barley, pearled, cooked | 125 mL (½ cup) | 2.0 |
| Rice, brown, long-grain, cooked | 125 mL (½ cup) | 1.5 |
Use the chart below to help plan your daily menu with the 26-35 grams of dietary fibre recommended to help avoid constipation.
| Bread Product | AMOUNT / SIZE | TOTAL DIETARY FIBRE (GRAMS) |
|---|---|---|
| Muffin, bran, homemade | 57 g (1 medium) | 3.7 |
| Melba toast, plain | 2 crackers | 0.6 |
| Whole wheat crackers | 4 | 1.7 |
| Bread, whole wheat, commercial | 35 g (1 slice) | 2.4 |
| Spaghetti, whole wheat, cooked | 250 mL (1 cup) | 4.8 |
| Bread, rye | 35 g (1 slice) | 2.0 |
Use the chart below to help plan your daily menu with the 26–35 grams of dietary fibre recommended to help avoid constipation.
| Legume | AMOUNT / SIZE | TOTAL DIETARY FIBRE (GRAMS) |
|---|---|---|
| Beans, black, canned, not drained | 175 mL (¾ cup) | 12.2 |
| Beans, pinto, canned, not drained | 175 mL (¾ cup) | 8.2 |
| Beans, kidney, dark red, canned, not drained | 175 mL (¾ cup) | 12.1 |
| Vegetable patty | 1 | 5.7 |
| Beans, baked, with pork, canned | 175 mL (¾ cup) | 10.4 |
| Chickpeas (garbanzo beans), canned, not drained | 175 mL (¾ cup) | 7.8 |
Use the chart below to help plan your daily menu with the 26-35 grams of dietary fibre recommended to help avoid constipation.
| Nut/Seed | AMOUNT / SIZE | TOTAL DIETARY FIBRE (GRAMS) |
|---|---|---|
| Almonds, dried | 60 mL (¼ cup) | 4.2 |
| Flaxseeds, whole and ground | 15 mL (1 tbsp) | 3.0 |
| Hazelnuts or filberts, dried | 60 mL (¼ cup) | 3.3 |
| Sunflower seed kernels, roasted, salted | 60 mL (¼ cup) | 2.9 |
| Walnuts, dried | 60 mL (¼ cup) | 1.7 |
Drinking more fluid (2.2 L or 9 cups of water or juice a day) can help avoid constipation. Also, try staying clear of caffeinated beverages like coffee, tea or cola. They can cause frequent urination. That leaves less fluid for the digestive tract, which may result in constipation.
Constipation is the infrequent passage of stools (less than three stools a week) that are difficult and painful to pass. Constipation symptoms include feeling bloated, strained bowel movements, abdominal pain and gas.
Some common causes of constipation include a lack of physical exercise, poor dietary habits — such as a low intake of dietary fibre or inadequate fluid intake — and certain medications.
Stool softeners, like docusate sodium, help to draw water into the intestine, making it easier for hard, dry stools to pass through.
Find out more about how SENOKOT® is made.
Sennosides (or senna glycosides) found within the senna plant stimulate a series of comfortable wave-like contractions called peristalsis to help encourage bowel movements.
As food moves through the colon, water is absorbed to leave behind waste products, or stool. The muscles that line the colon contract in a wave-like motion to push the stool down toward the rectum. By the time the stool reaches the rectum, it is solid because most of the water has been absorbed. However, if the muscles of the large intestine are sluggish, the colon will absorb too much water and the stool will become dry and hard, resulting in difficult, painful bowel movements and constipation pain.
If left untreated, constipation may lead to complications such as hemorrhoids, anal fissures, rectal prolapse, and fecal impaction.
Common ways of avoiding constipation include being more physically active, consuming more dietary fibre (between 26-35 grams/day), and drinking more water (at least 2.2 L or 9 cups/day).
A laxative with a stool softener can help to provide gentle constipation relief when constipation is accompanied by hard, dry stools. The laxative stimulates the muscle contractions to move the waste through the colon, while the stool softener (i.e., docusate sodium) softens the stool for added comfort.
Do not use if you are hypersensitive to the active substance (sennosides) or to any ingredient in the formulation; have an acute surgical abdomen; abnormal constrictions of the gastrointestinal tract; potential or existing intestinal blockage and stenosis; ileus; atonic bowel; appendicitis; inflammatory bowel disease such as Crohn’s disease or ulcerative colitis; abdominal pain of unknown origin; undiagnosed rectal bleeding and severe dehydration with depleted water or electrolytes.
Everyone has their own version of “normal”: For some, it’s three times a day; for others, it’s three times a week. Normal isn’t about quantity, it’s about quality. Straining, pushing or discomfort are signs of constipation.
Regular physical activity is beneficial to many aspects of your health — including managing bouts of constipation. Walking, running, biking, swimming and practicing yoga are all great ways to tone and strengthen your colon wall. Physical exercise also increases blood flow to all parts of the body, including the digestive tract.
The physical effects of stress and anxiety can cause a variety of changes within the body that may result in constipation. If antidepressant/antianxiety medication is being prescribed, a healthcare professional may also recommend a laxative with stool softener to help manage any side effects of constipation or stomach upset. If stress is a factor that may be causing your constipation symptoms, try to include a couple of the following simple relaxation techniques throughout the day:
- Take 5 minutes to focus on breathing. Close your eyes and take slow, deep breaths.
- Reach out to friends, preferably face-to-face, for support and a fresh perspective.
- Get up and take a 5-10 minute walk outside. Breathe deeply.
- Take a green tea break — green tea contains theanine, an amino acid that calms the body.
- Take an internet break. Laughter is a natural relaxant.
Any change to your typical schedule, diet and time zone can all throw the digestive tract off its rhythm. Help it out by increasing your fluid intake and consuming more daily fibre. As well, it is best to avoid long periods of sitting, such as driving or sitting on a bus — periodically taking time to stretch your legs helps to maintain your digestive health and prevent constipation. A healthcare professional may also advise taking a natural laxative along, like SENOKOT® Tablets.
Women in Canada are nearly 2x as likely as men to experience constipation and the reasons for this are currently unknown.
As with any medication, if you are pregnant or nursing, you should talk to a doctor before taking SENOKOT® products.
SENOKOT® for Women Tablets use natural senna to help provide gentle overnight relief from constipation. Adults should not exceed taking 4 tablets, twice a day. Children should not exceed 2 tablets, twice a day.
| DOSE | TIMES PER DAY | |
|---|---|---|
| Adults | 2-4 tablets | 1-2* |
| Children aged 6-12 | 1-2† | |
| SENOKOT® for Women Laxative Tablets: Available in packs of 25 and 90 | ||
* Total daily dose not to exceed 8 tablets
† Total daily dose not to exceed 4 tablets
Yes. SENOKOT® for Women Tablets (standardized sennosides) may be taken by men. Adults should not exceed 4 tablets, twice a day. Children should not exceed 2 tablets, twice a day.
| DOSE | TIMES PER DAY | |
|---|---|---|
| Adults | 2-4 tablets | 1-2* |
| Children aged 6-12 | 1-2 tablets | 1-2† |
| SENOKOT® for Women Laxative Tablets: Available in packs of 25 and 90 | ||
* Total daily dose not to exceed 8 tablets
† Total daily dose not to exceed 4 tablets
indigestion, and digestive disturbances.