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 worrisome changes often occur. Irregularity is one of those worrying side effects.

Just 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 bowels moving. Nicotine stimulates the intestines to contract, leaving many smokers dependent on cigarettes to “get them moving.” In addition to constipation, smokers who have quit report many different problems when they first quit cigarettes, including stomach pain, abdominal cramps, and even nausea. The good news is that these symptoms go away over time, as the body relearns how 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 return to regularity? The passage of time will take over in most cases, as the body adjusts to its new chemical makeup. A study of 1,067 smokers who quit found that constipation peaked at two weeks, but remained a problem for the entire four weeks of the study.

There are several simple changes you can make to your diet and lifestyle that should help end your constipation. Modifying your diet to include 20 to 35 grams of fiber per day will help your body form soft, bulky stools. The increase in volume stimulates the natural contraction mechanism of the intestine, keeping you regular. Fiber-rich foods include whole grains, beans, fresh fruits, and vegetables such as asparagus, peas, squash, and carrots. Reducing or eliminating foods that provide minimal 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 liquids, such as vegetable juices and clear soups. Daily exercise is important for your overall health and will also help keep you regular. And be sure to spend time in the bathroom! Take some time each day to go in and take care of “business.” Many people ignore the normal urge to have a bowel movement and make their constipation worse.

Laxatives can help “reset” a chronically sluggish 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 natural rhythmic intestinal muscle contractions (also caused by nicotine). Osmotics draw large volumes of water into the intestines, which softens and loosens the stool. Stool softeners moisten the stool itself, which increases bulk and triggers 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 depend on nicotine to stimulate their bowel movements. Gradually reducing the use of laxatives can also break dependency on them.

Quitting smoking doesn’t have to mean the end of regularity. You can correct your constipation by eating well, exercising and, if necessary, using a laxative to restore normal bowel function.