Understanding Constipation

Constipation is most often caused by not eating enough fibre-rich foods like vegetables, fruits, and whole grains, or not drinking enough water. It can also be triggered by a lack of physical activity, stress, ignoring the urge to use the toilet, or certain medicines such as iron tablets or painkillers. Sometimes an underlying health condition like thyroid problems or irritable bowel syndrome can be the cause.

Yes, mild constipation can often be relieved at home by drinking more water, eating more fruits, vegetables, and high-fibre foods like beans and whole grains, and being more physically active. Warm liquids in the morning, such as warm water with lemon, can also help stimulate bowel movement. However, if your symptoms do not improve within a week or you have severe pain or blood in your stool, you should see a doctor.

For most people, constipation is not dangerous and can be resolved with simple changes to diet and lifestyle. However, if it is left untreated for a long time, it can lead to complications such as haemorrhoids (painful swollen veins around the anus) or a condition called faecal impaction, where stool becomes stuck and cannot pass. Seeing a doctor early prevents these problems.

Eat more high-fibre foods such as beans, lentils, leafy vegetables, pawpaw, mango, oranges, and whole grain foods like oats and brown rice. Drink plenty of water — at least 6 to 8 glasses a day. Try to reduce foods that can slow digestion, such as white bread, white rice, fried foods, and dairy products in large amounts.

The best way to prevent constipation is to eat a balanced diet rich in fibre, drink enough water every day, and stay physically active — even a daily walk helps. Try not to ignore the urge to use the toilet when you feel it, as holding it in regularly can make constipation worse. If you are taking medicines that cause constipation, speak to your doctor about alternatives or ways to manage the side effects.