Constipation is typically defined as having fewer than three bowel movements per week. In addition to the infrequency of bowel movements, constipation is also characterized by small, dry stools that are difficult to eliminate. Stool softeners and fiber are often used to make stools easier to pass and help relieve constipation.
Stool Softener
Stool softeners are laxatives that soften your fecal matter so that stools are easier to pass. The goal of a stool softener is to allow you to pass stools without excess straining. Stool softeners are available over-the-counter as capsules, liquids or tablets and should be taken with a full glass of water. According to MedlinePlus, it usually takes one to three days of regular use before a stool softener will begin to work. Stool softeners are meant to be a short-term solution for constipation and should not be taken for longer than one week, unless you are instructed to do so by your health care provider.
Considerations
Unlike other types of laxatives, stool softeners do not actually affect the muscles of your intestinal tract or trigger you to have a bowel movement. They work by making it easier for you to pass a bowel movement on your own. Because of this, they are considered a mild laxative. Like other types of laxatives, however, stool softeners have the potential to cause side effects such as stomach cramps and nausea.
Fiber
While stool softeners are a short-term solution to constipation, fiber is a long-term solution. Fiber, a type of carbohydrate found in a variety of plant foods, helps pull water into your digestive tract and softens your stool by adding bulk to it. Increasing your intake of fiber can keep your stool soft and prevent straining during bowel movements. Current recommendations for fiber are 14g for every 1,000 calories you eat. So if you eat 2,000 calories per day, your fiber intake should be 28g.
Fiber Sources
You can meet your fiber needs by increasing your intake of whole grains, fruits, vegetables, nuts, beans and seeds. Fiber is also available as a supplement, often in a powder that you can mix with a beverage. While this is another way to meet your fiber needs, it is best to rely on a variety of foods in the diet, rather than supplements. Foods that are rich in fiber are also rich in important vitamins and minerals. Fiber supplements help keep your stool soft, but they do not offer these important nutrients.
