With busy lives fueling junk food and inactivity, constipation hits 22% of Indians—hard stools, bloating, pain from slow digestion. Doctor-backed remedies: morning warm water, fiber fruits (papaya/guava), greens, curd for gut bacteria, fixed toilet routine. Prevent with hydration, walking/yoga, stress relief, balanced diet.
With busy schedules, long work hours, and easy access to fast food, many of us are eating more junk and processed food than ever before. Meals are often skipped, water intake is low, and physical activity takes a back seat. This lifestyle may seem convenient, but it quietly affects our digestion, which leads to constipation.
Recent surveys have shown that around 22% of Indian adults experience constipation, and about 13% report severe symptoms that interfere with their daily routine.
During Constipation Awareness Month, it is important to understand how everyday food choices and habits impact our gut health. Constipation is no longer just an occasional discomfort; it has become a common digestive concern among people all round. In this blog, we’ll discuss the most effective yet simple home remedies for constipation.
Constipation is generally described as passing stools fewer than three times in a week. That said, bowel habits are different for everyone. While some people may have bowel movements more than once a day, others may go only once or twice a week. What is considered normal depends on your own regular pattern, as long as there is no sudden change or discomfort.
No matter what your usual routine is, one thing is clear—the longer stool remains in the digestive tract, the harder it becomes to pass. Constipation is often associated with signs such as hard or dry stools, straining or pain during bowel movements, and a feeling that the bowels are not completely empty after using the toilet.
Constipation occurs when the large intestine, also called the colon, removes too much water from the stool. When this happens, the stool becomes dry, firm, and harder to pass.
Under normal digestion, food moves smoothly through the digestive system while the body absorbs nutrients along the way. The remaining waste then travels from the small intestine to the large intestine, where water is absorbed to give the stool its shape.
When digestion slows down, the waste stays in the colon for a longer time. This allows excess water to be absorbed, making the stool hard, dry, and difficult to pass comfortably. Here are some of the most common symptoms:
If these signs continue, it is time to consult a gastroenterologist near you.
Your gut does more than digest food. It supports immunity, energy levels, and even mood. When waste stays in the body for too long, it can disturb the natural balance of gut bacteria.
Poor gut health can lead to:
That’s why learning how to improve gut health is essential, not just to relieve constipation but to feel better overall.
Many doctors recommend simple, natural steps as the first line of treatment. These remedies are safe, effective, and easy to follow.
Some helpful constipation remedies include:
These steps help the digestive system work smoothly and are effective ways of learning how to reduce constipation naturally.
While home care works for many people, some situations need medical attention. You should consult a doctor if:
A gastroenterologist can suggest appropriate tests and personalised constipation treatment based on the cause.
Long-term relief depends on daily habits. Small, consistent changes can make a big difference.
Include foods that naturally support digestion, such as:
These gut health foods improve bowel movement and support healthy gut bacteria.
Constipation may seem like a small issue, but it can affect your comfort, mood, and daily routine. This Constipation Awareness Month, take time to listen to your body and care for your gut.
Simple steps like eating better, drinking more water, staying active, and seeking help when needed can protect your gut health for years to come. A healthy gut supports a healthier, more energetic life—and it all begins with paying attention today.
Treatment depends on the cause but often includes dietary changes, increased fibre and water intake, regular exercise, and sometimes medications prescribed by a doctor.
Occasionally, chronic constipation can indicate underlying digestive conditions, so persistent or severe symptoms should be evaluated by a doctor.
Constipation lasting more than a few weeks, or accompanied by severe pain, bleeding, or unexplained weight loss, should be checked promptly.
Yes, straining over time can cause haemorrhoids (piles) or anal fissures.
Doctors may recommend blood tests, stool tests, colonoscopies, or imaging scans to identify the cause.
Yes, long-term relief can be achieved through a balanced diet, adequate hydration, regular physical activity, and proper bowel habits, sometimes with prescribed medications.
Stress, irregular routines, and sedentary lifestyles can slow digestion and trigger or worsen constipation.
Written and Verified by:
Dr. Anirban Chatterjee is a Consultant in Gastroenterology Dept. at CMRI, Kolkata, with over 37 years of experience. He specializes in gastroenterological emergencies, liver diseases, pancreatic disorders, and biliary endotherapy.
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