Constipation: Symptoms, Causes and Ways to Relieve It

Constipation is a very common digestive problem. Although it is usually not serious, it can cause significant discomfort when it persists or keeps coming back. It can affect people of all ages and may be related to diet, hydration, physical activity, medications or other health conditions.

But when should you consider yourself constipated? And what can you do to relieve the symptoms?

What Is Constipation?

Constipation occurs when bowel movements become less frequent or difficult to pass. It is commonly associated with having fewer than three bowel movements per week, but frequency alone does not define the condition. Hard or dry stools, straining, painful bowel movements, a feeling that the bowel has not been completely emptied or a sensation of blockage can also be signs of constipation.

Normally, food waste moves through the digestive system before reaching the colon, where water is absorbed and stool is formed. When this process becomes slower, more water can be absorbed from the stool, making it harder and more difficult to pass.

Several factors can contribute to constipation, including a diet that is low in fiber, insufficient fluid intake, lack of physical activity, changes in routine, ignoring the urge to have a bowel movement and certain medications. Some medical conditions can also affect bowel function.

Occasional and Chronic Constipation

Constipation can occur occasionally or become a recurring problem.

Occasional constipation

Occasional constipation may appear after a change in diet, routine or environment. Travel, reduced physical activity, changes in fluid intake or delaying a bowel movement can sometimes affect normal bowel habits. In many cases, simple lifestyle changes can help restore regularity.

Chronic constipation

When symptoms persist or regularly return over a long period, the condition may be considered chronic constipation. Chronic symptoms can have several causes, including dietary and lifestyle factors, certain medications, problems with the muscles involved in bowel movements or other underlying medical conditions. Persistent constipation should therefore be discussed with a healthcare professional, particularly when it does not improve with self-care.

What Are the Symptoms of Constipation?

Everyone has a different bowel pattern. Some people normally have several bowel movements a day, while others may have only a few each week. What matters is also whether passing stool has become difficult or different from your usual pattern.

Common symptoms include:

• Fewer than three bowel movements per week;
• Hard, dry or lumpy stools;
• Difficulty or pain when passing stool;
• Straining during bowel movements;
• A feeling that the bowel has not been completely emptied;
• A sensation that stool is blocked in the rectum;
• Abdominal discomfort or cramps;
• Bloating.

Repeated straining and hard stools can also contribute to problems such as hemorrhoids or anal fissures.

Can Constipation Become Serious?

Most cases of occasional constipation are not serious. However, persistent symptoms can sometimes lead to complications, including fecal impaction, where a large amount of hard stool becomes trapped in the rectum or colon.

Fecal impaction

Fecal impaction occurs when stool becomes very hard and accumulates in the digestive tract, making normal evacuation difficult or impossible. It can occur in people with prolonged constipation and may require medical treatment.

Intestinal obstruction

Constipation can also occur as one of the symptoms of an intestinal obstruction, although constipation itself does not mean that an obstruction is present. An obstruction prevents food, liquid or intestinal contents from moving normally through the digestive tract.

Warning signs can include severe or persistent abdominal pain, abdominal swelling, vomiting and an inability to pass stool or gas. An intestinal obstruction can be serious and requires prompt medical assessment.

How Can You Relieve Constipation?

For occasional constipation, several lifestyle measures may help improve bowel movements.

Increase Your Fiber Intake

Fiber can help make stools softer and easier to pass. Good sources include fruits, vegetables, legumes, whole grains, nuts and seeds. Adults generally need around 22 to 34 grams of fiber per day, depending on age and sex. However, it is best to increase fiber gradually to give your digestive system time to adjust.

Some foods that can contribute to a higher fiber intake include pears, apples with their skin, oranges, berries, vegetables, oats, whole-grain bread, whole-grain pasta, lentils and chickpeas.

Drink Enough Fluids

Drinking enough water and other suitable fluids can help fiber work effectively and may make stools easier to pass. If you significantly increase your fiber intake, maintaining adequate fluid intake is particularly important.

Stay Physically Active

Regular physical activity can help stimulate normal bowel function. Walking, swimming, cycling, running or other activities can be incorporated into your daily routine according to your abilities. Regular movement may also contribute to overall digestive health.

Do Not Ignore the Urge to Go

Ignoring the urge to have a bowel movement can contribute to constipation. Try to give yourself enough time to use the toilet without rushing. Some people may also benefit from establishing a regular toilet routine, such as trying to have a bowel movement at the same time each day.

Try a Comfortable Toilet Position

Your position on the toilet can also affect how easily you pass stool. Placing your feet on a small footstool can raise your knees above your hips and create a more comfortable position for bowel movements. Avoid excessive straining and give yourself enough time to relax.

What Is the Best Natural Remedy for Constipation?

There is no single natural remedy that works for everyone. Dietary changes, adequate fluid intake and regular physical activity are among the most common measures recommended for preventing and relieving constipation.

Foods rich in fiber are particularly useful. Some options include:

• Prunes and other dried fruits;
• Pears and apples;
• Oranges and other fruits;
• Kiwi fruit;
• Figs;
• Vegetables such as broccoli and carrots;
• Oats and whole grains;
• Lentils, chickpeas and other legumes;
• Nuts and seeds.

Whole fruits are generally a better source of fiber than fruit juice because much of the fiber is lost when fruit is processed into juice.

What About Laxatives?

If lifestyle changes are not enough, a healthcare professional or pharmacist may recommend a suitable laxative. Different types work in different ways, including fiber supplements, osmotic laxatives, stool softeners and stimulant laxatives.

Laxatives should be used according to the instructions on the product or the advice of a healthcare professional. Taking certain laxatives too frequently or for too long can cause problems, and laxatives may be inappropriate when constipation is caused by an intestinal blockage.

If you regularly need laxatives to have a bowel movement, speak with a healthcare professional rather than increasing the dose or continuing treatment indefinitely.

When Should You See a Doctor?

Constipation that does not improve with self-care, keeps coming back or significantly affects your daily life should be discussed with a healthcare professional. Persistent constipation may sometimes be related to an underlying condition or medication that needs to be reviewed.

Seek medical advice promptly if constipation is accompanied by:

• Blood in the stool or rectal bleeding;
• Persistent or severe abdominal pain;
• Vomiting;
• Fever;
• An inability to pass gas;
• Unexplained weight loss;
• A significant or persistent change in bowel habits.

These symptoms can sometimes indicate a more serious problem and should not be treated simply as ordinary constipation.

Keeping Your Digestive System Regular

A healthy digestive routine does not necessarily mean having a bowel movement every day. Normal bowel habits vary from person to person. Eating enough fiber, drinking adequate fluids, staying physically active and responding to the urge to use the toilet can all help maintain regular bowel function.

If constipation becomes persistent, recurrent or unusually severe, medical advice can help identify the cause and determine the most appropriate treatment.