What to know when you can’t go
Constipation. It’s not exactly dinner-table conversation, but let’s be real—it can happen to the best of us.
Constipation is usually the result of not enough fibre in your diet, dehydration, or a lack of movement.
Stress, certain medications, lifestyle factors, and ignoring the urge to go can also play a role. It’s defined as having fewer than three bowel movements per week, often with hard or dry stools.1
How to prevent constipation¹
Eat more fibre
Fibre is your gut’s best friend. It adds bulk to your stool and keeps things running smoothly.
Fibre can be found in whole grains, fruits, veggies, legumes, nuts, and seeds.
Drink plenty of water
Dehydration makes stools harder and trickier to pass.
As a general rule, adults should aim for at eight to 10 cups of water a day.2
Get moving
A sedentary lifestyle can slow digestion.
Regular exercise—whether it’s a walk, yoga, or a gym session—can help keep you moving.
Go when you need to
Ignoring the urge to go can make constipation worse.
When nature calls, listen!
Eat more fibre
Fibre is your gut’s best friend. It adds bulk to your stool and keeps things running smoothly.
Fibre can be found in whole grains, fruits, veggies, legumes, nuts, and seeds.
Drink plenty of water
Dehydration makes stools harder and trickier to pass.
As a general rule, adults should aim for at eight to 10 cups of water a day².
Get moving
A sedentary lifestyle can slow digestion.
Regular exercise—whether it’s a walk, yoga, or a gym session—can help keep you moving.
Go when you need to
Ignoring the urge to go can make constipation worse. When nature calls, listen!
How to treat constipation1
If you’re already dealing with constipation, don’t stress—there are plenty of things to try:
• Increase fibre gradually to avoid bloating. Add chia seeds to smoothies, snack on nuts, or start your day with oats.
• Try a natural laxative like prunes or kiwifruit. These contain sorbitol, which helps soften stools³.
• Consider a fibre supplement like psyllium husk if diet changes aren’t enough.
• Over-the-counter laxatives can help in the short term but shouldn’t be relied on long-term. Speak to your TerryWhite Chemmart Pharmacist for the right medication advice.
How to treat constipation1
If you’re already dealing with constipation, don’t stress—there are plenty of things to try:
• Increase fibre gradually to avoid bloating. Add chia seeds to smoothies, snack on nuts, or start your day with oats.
• Try a natural laxative like prunes or kiwifruit. These contain sorbitol, which helps soften stools.3
• Consider a fibre supplement like psyllium husk if diet changes aren’t enough.
• Over-the-counter laxatives can help in the short term but shouldn’t be relied on long-term. Speak to your TerryWhite Chemmart Pharmacist for the right medication advice.
When to see your health care professional
If constipation continues after making lifestyle changes, comes with pain, or is accompanied by blood in the stool, see your Pharmacist or GP.1