Myth: You should have a bowel movement every day

What's "normal" varies from person to person. Some go three times a day; others, three times a week. Although having a bowel movement once a day is common, it's fine to go a few days without one. You're considered constipated if you go less often, pass less motion, or have to strain more than is normal for you. Seek medical advice if constipation persists for more than a couple of weeks.

Myth: Constipation creates toxins and health problems

Some people believe that constipation causes the body to absorb poisonous substances in stools. They believe this causes diseases such as arthritis, asthma and bowel cancer - but there's no evidence that the stools produce toxins or that colon cleansing, laxatives or enemas can prevent cancer or other diseases.

Myth: Constipation just means I need more fibre

Fibre can often help constipation, but sometimes constipation is caused by diseases such as stroke, diabetes, thyroid problems or Parkinson's disease. In rare cases, it can signal illnesses such as bowel cancer or autoimmune disease. Seek medical advice if your symptoms last more than two weeks or you have blood in your stools, severe pain with bowel movements or unexplained weight loss.

Fact: Dairy products can cause constipation

Eat too many dairy products and it may cause or aggravate constipation. So how much is OK? A normal adult-size portion of milk is one glass, cheese is 45g and ice cream the size of half a tennis ball. Two to three servings of dairy products a day is enough. Seek medical advice if small amounts seem to constipate you.

Myth: Swallowed chewing gum will get stuck in your stomach

Chewing gum won't stick to your insides like it would the bottom of your shoe -- and it won't cause constipation. Indigestible parts of gum move out of your body through bowel movements, usually within a few days. Very rarely, swallowing large amounts of gum or many pieces in a short time can block the digestive tract, especially if you swallow it with other indigestible things.

Fact: Holiday can cause constipation

Travel can change your daily routine and diet, causing constipation. Avoid dehydration-related constipation by drinking water, especially if flying. Also move around when you can -- for example, while waiting for flight connections or by taking rest breaks when driving. Other travel tips: exercise, limit alcohol and make a point of eating fruit and vegetables.

Fact: Mood can make you less regular

Emotional stress may trigger constipation or make it worse. Massaging the abdomen can help relax the muscles that support the intestines and get your bowels moving. Acupressure or shiatsu massage may help too. Meditation, yoga, biofeedback and relaxation techniques are other ways to reduce stress.

Myth: Holding it won’t hurt

You may feel too busy at work to have a bowel movement, or you'd rather wait until you’re home. However, ignoring the urge when it comes may not only make you physically uncomfortable -- it can cause or aggravate constipation. Some people find it helps to set aside time after breakfast or another meal for a bowel movement. When nature calls, answer it.

Fact: Medication can cause constipation

Some medication for pain, depression, high blood pressure and Parkinson's disease can cause constipation. Too much vitamin D and iron can also lead to constipation. Calcium supplements, especially if taken with another supplement or medication that binds the stool, may also cause problems. Seek medical advice if you have concerns.

Fact: A low fibre diet can cause constipation

Not enough fibre is a common cause of constipation. To prevent it, try to get five or more servings a day of food rich in fibre, like whole-grain bread, cereal and pasta. Limit foods that are low in fibre or high in fat and sugar, such as processed foods. If you don't normally have much fibre in your diet, add it slowly to avoid wind and bloating.

Myth: All fibre is created equal

Insoluble fibre in foods adds bulk to stool and helps stools pass through the intestines faster, easing constipation. Good sources are whole grain breads, pasta and cereal. Soluble fibre found in fresh fruit and vegetables may not work as well. To encourage the growth of bacteria in the colon that may keep the intestines healthy, try citrus fruit and legumes, such as beans.

Opinion mixed: Prunes help keep you regular

Prunes (dried plums) are a traditional colonic stimulant and taste good, too. However, the European Food Standards Agency says there's not enough evidence to prove a cause and effect relationship between eating prunes and maintaining normal bowel function – or "keeping you regular". Prunes are packed with fibre, which adds bulk to stools and may speed their passage through the colon. Prunes also contain sorbitol, a natural laxative.

Fact: Drinking water may help

Drinking plenty of water helps prevent dehydration, which can cause constipation. Liquids can help keep your stools soft to help prevent and alleviate constipation. Talk to your doctor about how much water is good for you. Remember to limit caffeinated or alcoholic beverages -- too many of these can cause dehydration.

Fact: Exercise keeps you regular

Lack of physical activity can contribute to constipation. Exercise, however, can help make your bowel movements more regular and reduce stress. Wait at least an hour after eating a big meal before you exercise to give your body time to digest your food. Then get moving! Try a 10 to 15 minute walk several times a day.. Stretching and yoga can also help constipation.

Myth: Coffee can ease constipation

It's true that the caffeine in coffee can stimulate the muscles in your digestive system to contract, causing a bowel movement. So why isn't it recommended for constipation? Coffee can actually make stools harder to pass because caffeine is a diuretic, so it encourages liquid to be drawn out of stools. If you are constipated, try reducing caffeine consumption in coffee, tea and cola drinks.

Myth: Colon cleansing will clear me out

Colon irrigation (high colonics) may temporarily remove body waste, but they're not an effective way to prevent or cure constipation. Colonic irrigation, which is usually done by colonic hygienists or therapists, can damage the colon and can lead to other issues. Seek medical advice if you are considering the procedure.

Myth: Laxatives work immediately

Depending on the type of over-the-counter laxative you use, you may need to wait a few minutes or a few days to produce a bowel movement. A suppository might work within an hour. But you may need to take a bulk-forming fibre product every day for several days to see results. Most over-the-counter laxatives are meant for short-term use, though. Overuse can lead to other digestive problems. Constipation usually lasts a few days and is rarely serious. Seek medical advice if you need to use laxatives for more than two weeks.

Fact: Stool softeners are laxatives

Stool softeners prevent and treat constipation by allowing stools to absorb more water from the colon. They prevent faeces from hardening - softer stools are easier to eliminate from the body. Seek medical advice before combining stool softeners with other constipation treatments. In some cases, doctors prescribe stool softeners for people because of an operation, who may need to avoid straining during bowel movements. Some preparations combine a stool softener with a stimulant laxative to activate bowel movements.

Myth: Castor oil is a cure-all

Castor oil is a powerful laxative, but like other laxatives, it should not be used long-term. Overusing laxatives can hurt your body's ability to absorb nutrients and some medication. Castor oil can damage the bowel muscles, nerves and tissue if overused -- all of which can cause constipation. Use it only after getting medical advice.

Myth: Constipation is only an older person’s condition

Older people are more likely to become constipated. This can be because of medical conditions, poor nutrition, greater use of medication, or not enough physical activity. However, constipation is also one of the most common gastrointestinal issues among other age groups, too. It's not unusual during pregnancy or after childbirth or surgery. Remember, if you're pregnant and considering taking something to relieve constipation, seek medical advice first.

Myth: It’s normal to have blood in the stool (poo)

Blood in a bowel movement, which doctors call stool, is not always serious, but you should always seek medical advice if it happens. Bright red blood is usually from haemorrhoids (piles) or tears in the anal lining called fissures. Constipation and straining during bowel movements can be the cause. Maroon or tarry black blood or clots usually mean bleeding is coming from higher in the gastrointestinal tract. The cause may be more serious.

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