Constipation is one of the most common digestive issues that people face today. It can affect anyone, from children to adults, and is often a result of poor lifestyle and eating habits.
In this article, we will understand why constipation happens (causes of constipation), how to identify it, and what simple steps can help treat and prevent it.
How Do You Know if You Have Constipation?
According to the Indian Ministry of Health and Family Welfare and AIIMS medical experts, you may be suffering from constipation if you notice the following signs:
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You pass stool less than 3 times a week.
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Your stool is hard, dry, or lumpy, and you have to strain a lot while passing it.
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You often feel pain or burning during bowel movements.
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You feel bloated, heavy, or uncomfortable in your stomach.
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You feel that your bowels are not completely cleared, even after using the toilet.
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You may also experience loss of appetite, gas, or mild stomach pain.
If these symptoms continue for more than a few days, it’s a good idea to consult a doctor to rule out any underlying digestive problems.
Causes of Constipation
Adults may face constipation for different reasons, and sometimes, there is no single cause.
According to Dr. Keyur Dudhat (MD – Ayurved) from Bilipatra, the main reason behind constipation today is our fast and stressful lifestyle. People don’t take enough time to relax in the toilet. Using Western-style toilets also makes it worse, as they don’t support natural bowel movement. The traditional Indian squatting posture puts gentle pressure on the abdomen, helping stool pass easily.
He also explains that eating too much maida (refined flour) through junk food like pizzas and burgers, along with crash diets to lose weight, can harm digestion. A lack of fiber is another big reason. Our body needs around 30–60 grams of fiber daily, but most people hardly get even 10 grams.
The Most Common Causes of Constipation Are:
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Not eating enough fiber-rich food, which is found in fruits, vegetables, and grains.
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Not drinking enough water and juice
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Not moving enough, sitting or lying down for long periods.
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Being less active and not exercising.
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Often ignoring the urge to go to the toilet.
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Changes in your diet or daily routine.
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Constipation can also be a side effect of medicine.
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Opioid painkillers can also cause constipation.
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Stress, anxiety, or depression can also lead to constipation.
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Constipation is common in women during pregnancy and up to 6 weeks after childbirth.
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Sometimes constipation can be caused by a medical condition.
Home and Lifestyle Treatments
Dr. Keyur says, “If you eat fiber-rich food and change your lifestyle, half of your constipation problem will disappear. Exercise and good habits are better than medicines.”
He adds that some people use natural remedies like castor oil (erandiyo) or Harad (harde), and Isabgol (psyllium husk) is a safe and effective option to improve bowel movement.
To Treat Constipation Naturally, Try These Tips:
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Drink plenty of water: Stay hydrated and avoid alcohol or fizzy drinks.
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Eat fiber-rich food: Add fruits, vegetables, oats, and flaxseeds (alasi) to your diet.
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Exercise daily: Morning walks, yoga, or pranayama help improve digestion.
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Maintain a toilet routine: Go at a fixed time every day, don’t rush, and don’t ignore the urge.
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Change your posture: Use a small stool under your feet while using the toilet. The squatting position makes bowel movement easier.
Following these simple steps can bring visible results within a few days, though in some cases, it may take a few weeks.
Healthy Daily Habits to Keep Your Stomach Clean
After you get relief from constipation, it’s important to keep your stomach healthy every day. Simple daily habits can help your digestion stay strong and prevent the problem from coming back.
Tips for a clean and healthy stomach:
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Start your day with warm water: Add a little lemon if you like. It helps your stomach stay clean.
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Eat meals on time: Don’t skip or delay food. A regular routine supports good digestion.
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Add curd or buttermilk: These contain good bacteria that help your stomach work well.
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Sleep properly: Good sleep keeps your digestive system balanced.
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Eat light at night: Avoid heavy food and eat at least 2–3 hours before sleeping.
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Stay calm and stress-free: Stress can affect your digestion. Try yoga, meditation, or a short walk.
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Avoid junk food: Choose simple, home-cooked food instead of fast or processed items.
Following these small habits daily keeps your stomach light, improves energy, and supports better overall health.
What if Constipation is Long-term?
If changes in your diet and lifestyle don’t help, it’s important to consult a qualified doctor or gastroenterologist.
According to the Indian Ministry of Health and Family Welfare and AIIMS medical experts, long-term (chronic) constipation can lead to several complications that affect the intestine and rectum.
In such cases, a doctor may:
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Prescribe stronger laxatives or stool softeners.
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Recommend a suppository (a medicine inserted into the rectum) to help stimulate bowel movement.
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Give a mini-enema to soften and clear hard stool.
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In severe cases, manually remove impacted stool that cannot pass naturally.
Most laxatives start working within one to three days, but they should be used only under medical supervision and for a short duration.
If you experience constipation frequently or it lasts for several weeks, seek medical advice to rule out underlying conditions such as irritable bowel syndrome (IBS), thyroid imbalance, or digestive tract issues.
Constipation FAQs
1. How many days without passing stool is called constipation?
If you don’t pass stool for 3 or more days, it’s usually called constipation. But it also depends on your body’s normal routine.
2. Which foods help in quick relief from constipation?
Eating papaya, banana, apple, green vegetables, and whole grains can help. Also, drink plenty of water, buttermilk, and warm herbal tea every day.
3. Is milk good or bad for constipation?
For some people, milk and dairy items can make constipation worse, especially if they have a problem digesting milk. You can try almond or oat milk instead.
4. Can stress cause constipation?
Yes, stress and tension can slow down your digestion and cause constipation. Try to stay calm and do yoga or deep breathing daily.
5. Is it safe to take laxatives every day?
No, taking laxatives regularly is not good. It can make your stomach dependent on medicine. Use them only for short-term relief or when your doctor advises.
6. How can I prevent constipation naturally?
Eat fiber-rich food, drink enough water, do regular exercise, and sleep on time. Try to eat your meals at the same time every day.
Final Thoughts
Constipation is not a minor issue; if ignored for too long, it can lead to serious health problems. Therefore, timely and proper treatment is very important.
If you identify and address the root cause by making the necessary changes in your lifestyle, medication is rarely needed.
True healing doesn’t lie in medicines, but in your daily habits and dietary discipline.
A fiber-rich diet, adequate water intake, regular physical activity, and a positive daily routine - these are the real keys to a healthy digestive system and a balanced, vibrant life.
As Dr. Keyur Dudhat says, “If your stomach is clean every day, half your health problems stay away.”
So, make time for your health - eat well, move more, and stay regular!
