For most people, constipation relief starts with simple changes: more fibre, more water, more movement, and not ignoring the urge to go. If that isn’t enough, there are several types of laxatives at the pharmacy, and a pharmacist can help you pick one that suits your situation.
This guide is part of our common illnesses A–Z. It’s set out as a practical checklist you can work through, plus clear signs that mean it’s time to see a GP.
What counts as constipation?
Constipation means you’re finding it hard to poo, or you’re going less often than is normal for you. Healthdirect notes that “normal” varies a lot, from 3 bowel movements a day to 1 every 3 days. What matters most is a change from your usual pattern.
Common signs
- Hard, dry or lumpy poo
- Straining or pain when you go
- Passing only small amounts
- Feeling like you haven’t fully emptied your bowel
- Tummy discomfort or bloating
- Going less often than usual
Why does constipation happen?
Usually there’s no single cause. Everyday factors often combine:
- Diet: not enough fibre, or a lot of processed, low-fibre food.
- Not drinking enough: fibre needs water to soften and bulk up your poo.
- Sitting still: a less active day means a slower bowel.
- Holding on: the Better Health Channel explains that ignoring the urge lets more water be drawn out of the stool, making it harder to pass.
- Changes to routine: travel, shift work, a new job or stress.
- Pregnancy.
- Some medicines: including strong pain relievers, some antidepressants and iron supplements.
- Some health conditions: such as an underactive thyroid, diabetes, irritable bowel syndrome and Parkinson’s disease.
We see a spike in constipation over the Queensland school holidays and in visitors staying on the Gold Coast. Long flights, disrupted meals, unfamiliar toilets and hot days by the pool can slow your bowel down. On a humid day you lose more fluid than you think, so keep a water bottle handy.
Your constipation relief checklist
Work through these before reaching for a laxative. Many people find that a few small changes make a real difference within days.
1. Add fibre gradually
The Better Health Channel suggests aiming for about 30 grams of fibre a day from wholegrains, fruit, vegetables and legumes. Soluble fibre (found in legumes, fruit and vegetables) helps soften stools. Insoluble fibre (wheat bran, wholegrains) adds bulk. Increase it slowly, over a week or two, to limit wind and bloating.
2. Drink enough fluid
Continence Health Australia recommends at least 4 to 6 glasses of fluid a day unless your doctor has told you otherwise. Water is best. If you’re adding fibre, you need the fluid to go with it.
3. Get moving
Regular exercise, even a daily walk, helps stimulate your bowel. A stroll along the beach path or a lap of Pacific Fair counts.
4. Don’t ignore the urge
Go when your body tells you to. Many people find that after breakfast is a good time to sit on the toilet without rushing.
5. Check your toilet position
Continence Health Australia suggests sitting with your knees a little higher than your hips and resting your forearms on your thighs. A small footstool helps. Bulge out your tummy, relax your back passage and let go. Don’t hold your breath or strain.
6. Review your medicines
If constipation started around the time you began a new medicine or supplement, don’t stop it without advice. Talk to your pharmacist or GP. A medication review can be useful if you take several medicines.
Laxatives: what are the options?
If lifestyle changes aren’t enough, a laxative may help in the short term. There are several types, and they work in different ways and at different speeds.
| Type | How it works |
|---|---|
| Bulk-forming | Adds fibre to your stool so it’s softer and easier to pass. You need to drink plenty of water with it. |
| Osmotic | Draws water into the bowel to soften the stool. |
| Stimulant | Encourages the bowel muscles to move things along. Usually suited to short-term use. |
| Stool softener | Helps water mix into the stool so it’s softer. |
| Suppositories and enemas | Work directly in the lower bowel and may act faster. |
Which one is right depends on your symptoms, your age, whether you’re pregnant or breastfeeding, other medicines you take, and any health conditions. Ask your pharmacist which suits you, and always follow the label or your pharmacist’s advice.
How can a pharmacist help?
You can talk to one of our pharmacists at the counter, with no appointment needed. We’ll ask a few quick questions:
- How long has it been going on, and how is it different from your usual pattern?
- Any pain, bleeding or weight loss?
- What medicines, vitamins or supplements do you take?
- Are you pregnant, breastfeeding or buying for a child?
From there, we can suggest diet and lifestyle changes, recommend a suitable laxative type, or tell you if it’s something your GP should look at. Constipation in babies and children needs its own advice, so please ask before giving any laxative to a child.
When to see a GP
Make an appointment with your GP if:
- constipation is severe, or it’s been 3 or more days between bowel movements and you’re uncomfortable;
- it doesn’t improve with diet and lifestyle changes;
- it keeps coming back or has lasted for weeks;
- you’re over 50 and it’s a new change in your bowel habits;
- you have a family history of bowel cancer;
- you find you need laxatives regularly.
Red flags: get medical help promptly
- Blood in your poo or bleeding from your bottom
- Unexplained weight loss
- Severe tummy pain
- Vomiting
If you have severe abdominal pain and feel very unwell, go to an emergency department or call 000. Our in-store Help Medical GPs are another option if you’d like to see a doctor while you’re here.
Talk to our pharmacists at Pacific Fair
If constipation is getting you down, our pharmacists can talk through what’s causing it and which options suit you. Pop in, with no appointment needed. Find us on the ground floor of Pacific Fair Shopping Centre, Broadbeach, open 7 days (until 9pm Thursdays), or call (07) 5592 2099.
Written by the Priceline Pharmacy Pacific Fair team. Reviewed by Jason Markey (BPharmSci, MPharm), Pharmacist.
Sources
- healthdirect – Constipation
- Better Health Channel – Constipation
- Continence Health Australia – Constipation
- Continence Health Australia – Prevention
This article is general information only and isn’t a substitute for personal advice from your doctor or pharmacist. Always read the label and follow the directions for use. If symptoms persist or you’re worried, talk to your pharmacist or GP. In an emergency, call 000.