We’ve all been there in that uncomfortable, bloated feeling where nothing seems to be moving. Whether you call it being “bunged up” or just plain constipated, it’s a frustrating experience that nobody likes to talk about.
Constipation is a common issue that affects people of all ages. It happens when bowel movements become infrequent or difficult to pass, often leaving you feeling sluggish and out of sorts. So, why does this happen, and more importantly, how do you fix it?
What causes constipation?
Constipation can be triggered by several factors, many of which are tied to our daily habits.
Here are some of the most common culprits:
Dietary choices: If you love your white bread and processed snacks. A diet low in fibre and high in junk food can cause hard, dry stools that are tough to pass.
Dehydration: Not drinking enough water can leave your body dehydrated, making stools harder and more difficult to pass. Think of water as the lubricant your digestive system needs to function smoothly.
Lack of exercise: A sedentary lifestyle can slow your digestive system. Physical activity stimulates the intestines, promoting regular bowel movements.
Medications: Certain meds, like painkillers (especially opioids), some antidepressants, and antacids, can have constipation as a side effect.
Stress and routine changes: Ever notice how your digestive system acts up when you’re travelling or stressed? Changes in routine, like jet lag or anxiety, can wreak havoc on your bowels.
Medical conditions: Underlying conditions like irritable bowel syndrome (IBS), hypothyroidism, or neurological disorders can lead to chronic constipation.
Pregnancy: Hormonal changes and the pressure of a growing baby on the intestines often slow digestion, leaving many moms-to-be constipated.
Am I constipated?
The Bristol Stool Chart is a medical tool that classifies human stool into seven types, helping identify digestive health issues.
Here’s a breakdown of each type and what it means for your gut health:
Type 1: Hard, separate lumps (like nuts) – severe constipation
Hard to pass, often painful
May indicate dehydration or lack of fiber
Fix: Drink more water, eat fibre-rich foods like fruits, vegetables, and whole grains
Type 2: Sausage-shaped but lumpy – mild constipation
Still difficult to pass
This can be due to low fibre intake or slow digestion
Fix: Increase fibre and fluid intake, engage in light exercise
Type 3: Sausage-shaped with cracks on the surface – normal
Easy to pass, but slightly dry
A sign of a healthy digestive system
Maintain a balanced diet with fibre, hydration, and regular exercise
Type 4: Smooth, soft, and sausage-shaped – Ideal poop
Passes easily without strain
Indicates good gut health
Maintain: Keep up with fibre, water, and probiotics
Type 5: Soft blobs with clear-cut edges – slightly loose
This can be a sign of mild diarrhoea or lack of fibre
Common after eating oily or spicy foods
Fix: Add more fibre to your diet, stay hydrated
Type 6: Mushy stool with ragged edges – mild diarrhoea
This may indicate inflammation, food intolerance, or mild infection
Fix: Avoid greasy foods, eat bland foods like bananas, rice, and toast
Type 7: Watery, no solid pieces – severe diarrhoea
The body may be flushing out toxins, infection, or foodborne illness
It can lead to dehydration if persistent
Fix: Rehydrate with electrolytes, seek medical advice if it lasts more than two days
Constipation relief
The good news is that constipation is often manageable with some simple lifestyle tweaks. Here’s how to get things moving again:
Eat more fibre: Fibre is like a broom for your intestines. Load up on fruits, veggies, whole grains, legumes, and seeds. Think of foods like apples, oats, beans, and leafy greens as your gut’s best friends.
Avoid laxative overuse: While laxatives can provide quick relief, relying on them too often can lead to dependency. Stick to natural solutions whenever possible.
Probiotics: Consider adding probiotics to your diet. These “good bacteria” help balance your gut health, which can improve digestion and regularity.
What’s a fibre boost that works?
If you’re looking for a convenient way to up your fibre game, psyllium is a top choice. According to a review in the American Journal of Clinical Nutrition, psyllium is highly effective at improving the frequency and ease of bowel movements.
For those who find plain psyllium a bit bland, there are tastier options like Cool Stool™, Phillips’ Milk of Magnesia and Clicks High Fibre.
Constipation may not be the most glamorous topic, but it’s one we all deal with at some point.
