Constipation is a common condition that can mean passing hard stools or having fewer bowel movements than usual. For some people, having a bowel movement three times a day is normal, while for others, going three times a week is perfectly fine.

What Is Constipation?

Constipation is defined as infrequent, difficult, or painful bowel movements. It may include:

• Fewer than three bowel movements per week

• Hard, dry, or lumpy stools that are difficult to pass

• Excessive straining during bowel movements

• A sensation of incomplete evacuation (feeling like your bowels aren’t fully emptied)

• Abdominal discomfort or bloating throughout the day

Interestingly, you can pass stools daily, even several times a day, and still experience constipation if you feel like you haven’t completely emptied your bowels. This may lead to a second bowel movement shortly after the first. Additionally, some individuals may experience "overflow diarrhoea," where liquid stool leaks around hardened stool.

Constipation affects about 20% of adults, and the prevalence rises to 40% in those aged 60 and older. Establishing a regular bowel routine is essential for maintaining good digestive health.

How to Manage Constipation

After ruling out structural causes, constipation can typically be managed with dietary changes, lifestyle modifications, and medical interventions if needed.

1. Dietary Adjustments: Increase Fiber Intake

• Soluble Fiber: Found in oats, beans, lentils, apples, and citrus fruits, this helps soften stools.

• Insoluble Fiber: Found in whole grains, vegetables, and nuts, this adds bulk to stools, making them easier to pass.

• Target: Aim for 25-30 grams of fiber daily, increasing gradually to avoid bloating and gas.

• Avoid: Low-fiber and processed foods like white bread, pasta, and sugary snacks, which can worsen constipation.

• Prunes and Prune Juice: These contain sorbitol, a natural laxative that can help.

2. Stay Hydrated

Water is essential to soften stools and support smooth bowel movements.

• Drink at least 8 cups of water daily, not including tea or coffee. Increase intake if you are active or live in a hot climate.

3. Lifestyle Changes

• Exercise Regularly: Activities like walking, swimming, or yoga stimulate the digestive system. Aim for 30 minutes of moderate exercise most days.

• Establish a Routine: Use the bathroom at the same time daily, preferably after breakfast when digestion is most active.

• Don’t Delay the Urge: Ignoring the urge to go can make constipation worse.

• Allow Time: Give yourself enough time to fully empty your bowels without rushing or straining.

4. Over-the-Counter (OTC) Solutions

• Fiber Supplements: Psyllium husk products can help add bulk and ease stool passage.

By making simple dietary and lifestyle changes, constipation can often be managed effectively. If symptoms persist, consult your doctor for further advice and treatment options.