Constipation: Causes, Types, Symptoms & Home Remedies

Constipation refers to infrequent or hard-to-pass bowel movements. It is usually described as having fewer than three bowel movements per week, often with hard and dry stools. However, normal bowel movement frequency varies between individuals, ranging from three times a day to three times a week. To cure constipation, you should take medicines and other treatments prescribed by a healthcare professional.

According to a 2014 study, whole gut transit time ranges from 10 to 73 hours. Factors such as diet, exercise, age, sex, and overall health influence bowel movement frequency. While there is no strict minimum number of bowel movements required, having fewer than three per week may indicate an underlying issue.

Causes

Constipation is typically a symptom rather than a disease. It can be caused by several factors, including dehydration, low dietary fiber intake, stress, hormonal changes, spinal injuries, muscular disorders, cancer, or structural issues in the digestive system.

Types

Constipation is classified into two main types: primary (functional) constipation and secondary constipation. The type of constipation determines its symptoms and treatment.

Primary Constipation

Primary constipation is further divided into:

• Normal Transit Constipation: The most common type, where stool moves at a normal pace, but individuals experience difficulty with evacuation, bloating, discomfort, and hard stools. Symptoms often overlap with irritable bowel syndrome (IBS).
• Slow Transit Constipation: A rarer form, mostly affecting middle-aged women. It results from reduced bowel stimulation (peristalsis), causing stool to move slowly through the colon, leading to infrequent bowel movements.
• Outlet Constipation: Caused by damage to the pelvic floor muscles or nerves, making stool passage difficult. Symptoms include straining, delayed bowel movements due to pain, and the need for manual assistance. Dyssynergic defecation, a subset of outlet dysfunction, occurs when anorectal muscles fail to relax properly during bowel movements.

Symptoms

When stools are difficult to pass or occur infrequently, it is called constipation. Common symptoms include:

• Passing fewer than three stools per week.
• Having hard, dry, or lumpy stools.
• Straining or experiencing pain during bowel movements.
• Feeling as if the bowel is not completely emptied.
• Sensing a blockage in the rectum.
• Needing to use a finger to aid stool passage.

When two or more of these symptoms persist for three months or longer, the condition is classified as chronic constipation.

Home Remedies

You could treat your constipation issue on your own without the assistance of your doctor. However, it might seem obvious how your nutrition greatly influences your feces.

• Consume more fibre: Fiber makes stools thicker and softer, making them easier to pass. Increase the quantity of fiber in your diet gradually until you consume 20 to 35 grams of fiber daily or more. Whole grains in cereals, bread, brown rice, legumes, vegetables, and fresh or dried fruits are also excellent sources. The tried-and-true cures for constipation include prunes and bran porridge.
• Remain hydrated: Water is also crucial for avoiding constipation. Make sure you consume a minimum of eight glasses of water each day.
• Guava: In many Indian homes, guava fruit is a staple. It is helpful for a variety of medical issues. It is packed with several essential nutrients. In addition, it may have laxative effects (help facilitate bowel movement). Drinking fresh guava juice can help relieve constipation.
• Dates: Consuming dates may improve your digestive system and ease constipation. Consume five to six fresh dates mixed with ghee and black pepper in the morning. Then, drink a glass of warm water afterward.
• Foods to eat for constipation: The NIDDK suggests that a diet high in fiber can be effective in relieving constipation.

Among the foods high in fiber are:

• Whole-grain bread or cereal with oats
• Whole wheat pasta
• Fruits high in fiber, like apples and bananas
• Leafy greens, broccoli, and other fibrous vegetables
• Beans, lentils, and brown rice
• Nuts like walnuts, pecans, and almonds, as well as split peas

Drinking enough water will assist your stool in passing through your system, so be sure to do so while consuming these items. You should also steer clear of foods that might aggravate constipation.

• Other low-fiber foods, such as chips
• Meat
• Frozen and boxed meals
• Processed fast foods, such as deli meats and hot dogs, are widely consumed.

Additional Natural Remedies to Relieve Constipation

• Get a colon massage: For people whose constipation is caused by slow stool movement through the colon, manual colon massage may help stimulate bowel activity.
• Betel leaf: Betel leaves may help ease bloating, gas, and the secretion of digestive juices. Constipation can also be eased with betel leaf. After every meal, chewing on fresh betel leaves may aid digestion and ease constipation.
• Squat to go to the bathroom: Bring a tiny footstool into the restroom the next time you have to go. Placing your feet on a small stool while using the toilet puts your body in a squatting-like position, which can make passing stool easier and reduce straining.
• Castor oil: A widely used medicinal herb, castor oil helps in treating several health issues. This might help with constipation. Castor roots can be consumed with milk. Make a fine powder out of some dried castor root. Milk and this powder should be combined. Boil the mixture until its volume reduces by half. Consume this concoction to ease constipation. You can alter your way of living to relieve constipation.
• Prunes: The natural home cure for constipation is generally thought to be prunes or dried plums. Prunes include a significant quantity of sorbitol, an antioxidant, fiber, and other nutrients that work as a natural laxative to treat mild constipation. The fruit is more potent than the juice if you concentrate on the health benefits.
• Physical exercise: Engaging in any form of physical activity can help relieve constipation. With companions or music, a 15 to 20-minute walk is relatively easy. However, the body functions more easily when you follow regular walking schedules. The best methods for easing constipation include stretching exercises, yoga, and using the stairs rather than the elevator.
• Ghee & Milk: Ayurvedic medicine claims that drinking hot milk with one or two spoons of ghee added at night will naturally ease constipation. The two readily available items, milk and ghee, provide effective Indian folk treatments for constipation.

When Should I See a Doctor?

If constipation lasts longer than three weeks, disrupts daily life, or is accompanied by concerning symptoms, schedule an appointment with your healthcare provider. These include rectal bleeding, blood in stools or on toilet tissue, black or unusually shaped stools, persistent stomach pain, or unexplained weight loss. Getting medical attention can help determine the root cause and provide the right treatment.

Frequently Asked Questions