Smokers who quit experience many different withdrawal symptoms, but one that is very common is also a symptom that few people like to talk about: constipation. Smokers have become accustomed to the many chemicals found in cigarettes, and when those chemicals are suddenly removed from the body, very strange and disturbing changes often occur. Irregularity is one of those worrisome side effects.
Like coffee, which is a well-known and widely used product to help with regularity, cigarettes, and more specifically nicotine, also serve to keep the intestines moving. Nicotine stimulates the intestines to contract, making many smokers dependent on cigarettes to “get them moving.” In addition to constipation, smokers who quit report many different problems when they first put away cigarettes, such as stomach pain, abdominal cramps, and even nausea. The good news is that these symptoms go away over time as the body re-learns to function without the presence of nicotine and other substances.
So what can a smoker who has just quit do to reduce their constipation and get back on track? The passage of time will take care of most of the cases, as the body adjusts to its new chemical composition. A study of 1,067 smokers who quit found that constipation peaked at two weeks, but remained a problem for the full four weeks of the study.
There are several simple changes you can make to your diet and lifestyle that should help you end your constipation. Modifying your diet to include 20 to 35 grams of fiber per day will help your body form loose, bulky stools. The increase in volume stimulates the natural contraction mechanism of the intestine, keeping you regular. High-fiber foods include whole grains, beans, fresh fruits, and vegetables like asparagus, peas, squash, and carrots. Reducing or eliminating foods that provide little or no fiber, such as ice cream, cheese, meat, chips, and other processed foods, can also help end constipation. Be sure to drink plenty of water and other fluids, such as vegetable juices and clear soups. Daily exercise is important for your overall health, and it will also help you maintain regularity. And be sure to spend time in the bathroom! Take time each day to come in and go about “business.” Many people ignore normal urges to have a bowel movement and make constipation worse.
Laxatives can help to “reset” a chronically slow bowel and come in a wide range of products using different methodologies to achieve regularity. Bulk-forming laxatives, also known as fiber supplements, are considered the safest, but they can interfere with the absorption of some medications. Fiber laxatives and natural laxatives are taken with water. They absorb water in the intestine and soften the stool. Stimulant-based laxatives mimic the natural rhythmic contractions of the intestinal muscles (also caused by nicotine). Osmotics draw large volumes of water into the intestines, softening and loosening the stool. Stool softeners moisten the stool itself, increasing the volume and triggering the body’s natural intestinal contractions that move stool through the intestines.
Laxatives help restore normal colon function. Some people can become dependent on laxatives in the same way that smokers rely on nicotine to stimulate their bowel movements. Gradually reducing your use of laxatives can also end your dependence on them.
Ending your smoking doesn’t have to mean the end of regularity. You can correct your constipation by eating right, exercising, and, if necessary, using a laxative to restore normal bowel function.