For some, though, it's a long-lasting problem. Read on to learn more about what causes hard stools, what you can do to soften them up, and tips to prevent them. To understand what causes hard stools, it helps to know how your digestive system works. When you eat, your small intestine absorbs the nutrients from your food. It sends the leftover liquid and fiber to your large intestine. Your large intestine, or colon, is about five feet long. As the matter winds its way through, your colon soaks up the excess liquid.
If it takes too long, your colon can absorb too much water, and you end up with hard, dry poop. You can have hard stools without being constipated. Healthcare providers define constipation as having fewer than three bowel movements a week. Chronic constipation is when your symptoms continue for at least three months. It is possible to have a daily bowel movement and still experience hard stools.
Hard stools can lead to straining while you poop. Besides being uncomfortable, this can cause hemorrhoids and anal fissures, tears in the lining of the anus. Straining to pass hard stools can even cause rectal prolapse, where part of the large intestine slips out of your anus. You can use the tips below to help relieve and prevent hard stools. If your problem persists, you should see your healthcare provider.
These tips cover hard stools with and without constipation. Pooping between three times a day and three times a week is normal. Most people have a set bowel movement pattern. Infrequent bowel movements are a common cause of hard stools. If you experience constipation often, you should see your healthcare provider and find out what may be causing the problem. You may feel uncomfortable talking about your symptoms, but you need to be specific.
It helps to keep a journal of your bowel movements and symptoms to show your healthcare provider. An accurate diagnosis is essential in coming up with the proper treatment. If your healthcare provider says constipation is your problem, you may want to ask about self-care for constipation and treatment for chronic constipation.
There is some evidence that increasing soluble fiber may prevent hard stools. It's recommended that adults should get between 25 and 31 grams of fiber each day. However, studies show most Americans fall far short of this and get an average of about 16 grams of fiber a day. Soluble fiber dissolves in water, softening the stool. You can increase your soluble fiber by eating most fruits, vegetables, beans, and whole grains.
Flaxseed , chia seeds , and psyllium are other good sources of soluble fiber. You've probably heard many times that staying hydrated is essential. When you don't drink enough fluids, your body draws more water out of your stool. This causes hard stools. One of the easiest things you can do to keep your stool soft is to keep a water bottle nearby and drink water throughout the day. You might also need to cut back on how much caffeine and alcohol you drink.
Alcohol and caffeine can cause dehydration. So if you choose to have a beer, glass of wine, or an extra cup of coffee, follow it up with a nice, tall glass of water. If you're like many people, you put off bowel movements during the day. There are lots of reasons for doing this. You don't want to go to the bathroom at work. You're too busy. Talking a minute walk after a meal can help your body digest food better and promote regular digestion.
You can find a variety of Epsom salt bath products here. Add 3 to 5 cups of Epsom salt in a bathtub. Soaking is relaxing and will increase the peristaltic movement of the bowel. Magnesium sulfate is a major component of Epsom salt. When taken orally, it can be effective for relieving short-term constipation. Dissolve the powder form in 8 ounces of water.
The maximum dose for an adult or child over 12 years old should be 6 teaspoons. The maximum dose for a child between 6 and 11 years old should be 2 teaspoons. Because the taste is a bit foul, it might be worth squirting some lemon juice into the solution before you drink up.
Mineral oil is a lubricant laxative. When delivered orally, it can promote bowel movement by coating the stool as well as the bowel in a waterproof film. This keeps the moisture within the stool so that it passes easier. Mineral oil laxatives are available here. Studies also show that olive oil and flaxseed oil can be as effective as mineral oil for treating constipation in people being treated for kidney failure.
Talk to your doctor before you use mineral oil on children. Constipation can be uncomfortable and even painful. But there are several different at-home remedies to help you get relief. However, if you have chronic constipation or are experiencing symptoms like pain, wind, bloating and gas, it may be best to go for a non-fermentable, soluble fiber supplement 22 , 23 , This is because fermentable fiber is used as food by the bacteria in your gut, resulting in the production of gases in your large intestine.
This could cause an increase in gas production in your gut, which might make your symptoms worse. Despite being classified as fermentable, studies have shown that psyllium can normalize stools and is well tolerated, even by people with IBS 25 , 26 , People with chronic constipation may benefit from a non-fermentable, soluble fiber supplement.
If your fiber intake is generally low, try including more high-fiber foods like fruits, vegetables and whole grains in your diet. This will increase both your soluble and insoluble fiber intake and could help relieve your problem. Some high-fiber foods have been shown to be particularly effective for constipation. For example, flax seeds could help if your constipation is caused by IBS 28 , If you want to try flax seeds, start by taking 1 teaspoon per day and gradually increase the dose up to a maximum of 2 tablespoons throughout the day.
To make them more palatable, you can put them in a drink or sprinkle them on your yogurt, salad, cereal or soup. Prunes can also help relieve constipation.
Some studies have shown that prunes are more effective than fiber supplements at relieving constipation. The effective dosage is thought to be around 50 grams or 7 medium-sized prunes twice a day 32 , Insoluble and soluble fiber are found naturally in many foods. However, if you already get enough fiber or your constipation has another cause, increasing your fiber intake from foods may make things worse. Eating too much fiber can cause bloating and other symptoms.
Learn how to counteract too much fiber and find relief. Fiber is an important nutrient for healthy digestion. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer. Selecting tasty foods that provide fiber isn't difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.
Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body. Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve.
The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods. The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:. If you aren't getting enough fiber each day, you may need to boost your intake.
Good choices include:. Refined or processed foods — such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals — are lower in fiber.
The grain-refining process removes the outer coat bran from the grain, which lowers its fiber content. Enriched foods have some of the B vitamins and iron added back after processing, but not the fiber. Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do.
Another way to get more fiber is to eat foods, such as cereal, granola bars, yogurt and ice cream, with fiber added. The added fiber usually is labeled as "inulin" or "chicory root. However, some people may still need a fiber supplement if dietary changes aren't sufficient or if they have certain medical conditions, such as constipation, diarrhea or irritable bowel syndrome. Check with your doctor before taking fiber supplements. High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping.
Increase fiber in your diet gradually over a few weeks.
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