Constipation in Adults: Causes and Prevention

 Constipation means it is hard to pass stool. People with constipation might: 

•  Struggle to pass stool. 
• Have small, hard, or dry stools. 
• Feel bloated or uncomfortable in their belly. 
• Feel like they still need to pass stool after they’ve gone. 

 Constipation can happen because of: 

• Not drinking enough water. 
• Not eating enough fibre (like fruits and veggies). 
• Not moving or exercising much. 
• Waiting too long to go to the bathroom. 
• Health problems like Parkinson’s disease or after a stroke. 
• Certain medicines or health supplements like iron or calcium supplements. 
• Feeling really stressed. 

 1. Eat More Fibre 
 

• Choose brown rice over white rice, wholemeal bread over white bread. 
• Fill half your plate with vegetables and have fruits in every meal. 
• Try fruits like kiwi, prunes, or dragon fruit that may help with bowel movements. 

2. Drink Plenty of Fluid 
 

• Drink 6-8 glasses of fluid a day, about 2 litres, unless your doctor says otherwise. 
• Try different drinks such as chrysanthemum tea, barley drink, herbal tea, milk, soy milk, and soup. 
• Start your day with warm water to help with bowel movements. 
• Keep a water bottle with you to remind you to drink. 

 3. Include Probiotics-containing foods every day in your diet 
 

• Probiotics are good for your gut and help with regular bowel movements. 
• Eat low-sugar or no sugar added yoghurts, live-culture drinks, tempeh, and kimchi. 

4. Get Moving 
  

• Exercise for at least 30 minutes daily to help your digestive system work better.  

5. Try Abdominal Massage 
 

• Gently massage your belly in a clockwise direction to help with bowel movements. 

6. Listen to Your Body 
 

• Go to the bathroom when you feel the need. 
• Make a routine for bathroom visits. 
• Find a quiet, private place to go. 
• Keep a proper toileting posture if you have trouble passing stool. 

See a doctor if your condition does not improve by three weeks or if you experience significant discomfort, like severe pain.