Milly Gaines
Constipation, or reduced bowel movement, can be caused by a variety of factors, including diet, lack of exercise, dehydration, medication, and stress. To soften stools, it is recommended to increase your intake of soluble and insoluble fiber, which can be found in fruits and vegetables such as apples, potatoes, spinach, broccoli, and sprouts. In addition, staying hydrated by drinking plenty of water or unsweetened tea can help soften stools. Probiotics are also beneficial in improving gut health and stool consistency. For those experiencing diarrhea, a low-fat, low-fiber diet is recommended, including foods such as white bread, rice, and peeled potatoes.
Characteristics and values of a diet that makes stools soft
| Characteristics | Values |
|---|---|
| Diet type | Low in fat, fiber, lactose and sugar |
| Food choices | Soy milk, nonfat and lactose-free dairy foods, refined-flour bread and cereal, white pasta, white rice, canned fruit without added sugar, ripe bananas, soft-cooked vegetables, soft-cooked chicken or fish, eggs, tender meat |
| Meal frequency | Small meals every three to four hours |
| Beverage intake | 8 to 10 cups of decaffeinated beverages such as water, 100% fruit juice, broth, or decaffeinated tea or coffee |
| Fiber intake | Increase fiber intake slowly, including both soluble and insoluble fiber |
| Water intake | Drink plenty of water to stay hydrated |
| Physical activity | Engage in physical activity and exercise regularly |
| Probiotics | Include probiotics in your diet to improve gut health |
| Epsom salt | Use oral Epsom salt as a short-term solution |
| Mineral oil | Consider mineral oil as a lubricant laxative |
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What You'll Learn
Drink more water
Drinking water is an essential part of keeping stools soft and preventing constipation. The large intestine draws water out of the stool before it is passed out of the body. Therefore, dehydration can lead to hard, dry stools that are difficult to pass.
Drinking plenty of water helps to soften stools by retaining water in food leftovers after absorbing nutrients. Water also helps to avoid the discomfort caused by dry, hard stools. It is recommended to drink a glass of warm water every morning to help improve constipation-related discomfort.
The amount of water required to soften stools varies from person to person, depending on factors such as age, gender, activity level, and climate. Generally, drinking 8 to 10 cups of water or other decaffeinated beverages daily is advised. However, some people may need more or less water, depending on their specific circumstances. For example, those who exercise frequently will require more water to stay hydrated.
In addition to drinking enough water, increasing your fibre intake and exercising regularly can also help to soften stools and relieve constipation.
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Eat more fibre-rich foods
Eating more fibre-rich foods can help to soften your stool and relieve constipation. Fibre is a major component of foods that relieve constipation, and it provides several digestive benefits. There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel that adds bulk to the stool, acting as a natural stool softener. Insoluble fibre, on the other hand, is the roughage that your body cannot break down during digestion. It adds bulk to the stool, promoting more regular bowel movements.
Fibre-rich foods that contain both types of fibre include potatoes and apples, which have soluble fibre inside and insoluble fibre in their outer skin. Other sources of soluble fibre include blackberries, raspberries, and prunes, which are also rich in sorbitol, a naturally occurring sugar alcohol that can stimulate bowel movements. Whole wheat products are an excellent source of insoluble fibre, and vegetables like broccoli are high in insoluble fibre as well.
It's important to increase your fibre intake gradually and drink plenty of liquids to stay hydrated, as dehydration can lead to hard and dry stool. A clinical dietitian can help you create a fibre-rich eating plan tailored to your needs. For women, a typical approach is to work up to 25–30 grams of fibre per day, while men may aim for 30–38 grams.
In addition to fibre-rich foods, probiotics can also help improve gut health and soften stools. Probiotics are beneficial bacteria that can improve constipation and ease digestion.
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Consume probiotics
Consuming probiotics is beneficial for improving gut health and softening stools. Probiotics are live bacteria and yeasts that positively impact the body. These microorganisms are already present in the human body and are essential for supporting bodily functions and health. Probiotics add to the existing supply of good microbes, helping to fight off harmful germs and boosting immunity.
Probiotics are often used to relieve constipation and soften stools. They work by improving the balance of gut bacteria, increasing the number of bowel movements, and reducing gas and bloating. Probiotics with Bifidobacterium may be the most effective in achieving these results. An older review from 2017 suggested that probiotics improved constipation by 10 to 40% compared to a placebo.
Probiotics are available as supplements and are also found naturally in certain foods. Some of the most commonly studied and recommended probiotics include the Lactobacillus genus, such as L. acidophilus, found in the mouth, gut, stomach, lungs, vagina, and urinary tract, and the Bifidobacterium genus, including Bifidobacterium longum and Bifidobacterium breve.
It is important to note that probiotics are not regulated by the Food and Drug Administration (FDA) like medications, so product labels may not always be accurate. Additionally, those with weakened immune systems should consult a doctor before taking probiotics, as there is a risk of infection. For those experiencing constipation, it is recommended to first try increasing dietary fiber and water intake, as well as incorporating physical activity, before turning to supplements.
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Exercise regularly
Exercise is essential for regular bowel movements. Inactivity is one of the key causes of constipation. By exercising, you can lower the time it takes for food to move through the large intestine, limiting the amount of water absorbed from your stool. This means that stools remain softer and are easier to pass.
Aerobic exercise, in particular, speeds up your breathing and heart rate, stimulating the natural contractions of the muscles in your intestines. This helps to move stools out more quickly. Examples of aerobic exercise include running, jogging, swimming, and dancing. Even a brisk 30-minute walk can do wonders for your digestive system.
If you are experiencing constipation, you should still exercise, even if you don't feel like it. However, it's important not to overdo it, especially if you are new to exercise. Start with a gentle walking plan – 10 to 15 minutes several times a day can be enough to help your body and digestive system work at their best.
If you are already fit, you can incorporate other forms of aerobic exercise, such as running, swimming, cycling, or swing dancing. The Centers for Disease Control and Prevention recommends that all adults get 150 minutes of moderate-intensity aerobic exercise per week.
Yoga can also be beneficial for constipation. Certain poses work out your pelvic floor muscles, helping to strengthen them so that they can push stool through your colon more easily. One such exercise involves sitting on the floor with your knees shoulder-width apart and squeezing the muscles around your anus for five seconds, then releasing and relaxing. Repeat this process five times, then do the same at half strength. Finish by squeezing and releasing the muscles as many times as you can before you get too tired.
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Avoid high-fat foods
A diet for soft stools is generally low in fat, fibre, lactose and sugar. High-fat foods, such as those rich in oil, butter and grease, can contribute to constipation. Fats are difficult for the body to digest and take a long time to break down. Fried food, processed meats, commercially baked goods and cheese are common culprits of constipation.
If you are experiencing constipation, it is important to increase your fluid intake and consume high-fibre foods to make your stools softer and easier to pass. Fibre adds bulk to the stool and supports the microbiome, the healthy balance of bacteria in the digestive tract. It also helps gut motility, which is the coordination of muscle contractions in the intestines that push food along the digestive process.
Soluble fibre, found in apples and potatoes, dissolves in water in the digestive tract, forming a gel that acts as a natural stool softener. Insoluble fibre, found in vegetables, adds bulk to stools, promoting more regular bowel movements. Probiotics are beneficial bacteria that may help improve gut health and soften stools.
If you are experiencing constipation, it is recommended to make dietary changes and increase your physical activity. Consult your doctor before making any significant dietary changes, especially if you have irregular bowel movements.
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Frequently asked questions
A diet that makes stools soft is generally low in fat, fiber, lactose, and sugar. Good food choices include soy milk or nonfat, lactose-free dairy foods, refined-flour bread and cereal, white pasta, white rice, and ripe bananas.
Probiotics, such as yogurt, improve gut health and soften stools. High-fiber foods such as green vegetables (spinach, broccoli, and sprouts), prunes, flax seeds, chia seeds, and cranberry juice can also help soften stools.
Drinking plenty of liquids such as water, unsweetened tea, and high-fiber fruit juices (prune, pear, and apple juice) can help soften stools.
Besides diet, staying hydrated, exercising, and using a Squatty Potty can help soften stools.
