Constipation is a condition where bowel movements are difficult and the frequency of visits to the bathroom decreases compared to usual, a frustrating and annoying situation that everyone experiences at some point in their lives.

The Cleveland Clinic in the United States explains that there is no objectively ideal bowel movement frequency. Bowel habits vary from person to person; some people have multiple bowel movements a day, while others go once or twice a week. The problem arises when individuals are unable to have bowel movements that match their usual pattern.

Dr. Peyton Berookim, a gastroenterologist affiliated with the Southern California Gastroenterology Institute, explains to the American health media Eat This, Not That that the main causes and solutions for constipation are as follows.

1. Lack of exercise

Exercise is essential not only for overall physical health but also plays a significant role in relieving constipation. According to WebMD, exercise shortens the time it takes for food to pass through the colon, preventing stool from becoming excessively dry and hard. It is advisable to avoid vigorous exercise about an hour after meals, and starting with 10 to 15 minutes of light exercise in daily life can be very effective in alleviating constipation.

 

 

1. Insufficient fiber intake

Fiber is key to relieving constipation. When consumed with sufficient water, fiber promotes bowel movements while maintaining a healthy gut microbiota. Dr. Verukim recommends an average daily intake of about 25 to 28 grams of fiber and emphasizes the importance of consuming a variety of fibers to balance gut bacteria. Including fiber-rich snacks or meals such as nuts, oatmeal, and chia seeds is also a good approach.

 

 

1. Excessive consumption of foods that stimulate the intestines

Spicy foods, alcohol, carbonated drinks, dairy products, caffeinated beverages, and gluten can irritate the intestines and worsen constipation. It is important to reduce these foods and observe your bowel movements. Dr. Verukim advises that choosing foods that put less strain on the intestines, such as a low FODMAP diet, can also be effective.

 

 

1. Insufficient water intake

Water is one of the most basic and essential nutrients in the body. Adequate hydration keeps stool soft and facilitates bowel movements. Dehydration is one of the most common causes of constipation, and it is recommended to drink about 2 liters (8 glasses) of water per day. Additionally, consuming fruits with high water content such as watermelon, grapes, oranges, and grapefruits, or drinking coconut water, are also good alternatives.

 

 

1. Stress

Stress not only negatively affects overall health but can also cause constipation. When the brain perceives stress, the intestines respond in a similar way, leading to changes in the secretion and activity of intestinal neurotransmitters, which can result in constipation. To alleviate stress, various methods such as meditation, deep breathing, yoga, exercise, and spending time with pets can be tried.

 

 

1. Underlying disease

If constipation persists or cannot be resolved through usual methods, it may be caused by irritable bowel syndrome (IBS) or hypothyroidism (underactive thyroid). In such cases, it is important to see a specialist for an accurate diagnosis and appropriate treatment.

 

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The number one cause of constipation

I went to the hospital because I had a really hard time before.

I heard that "dehydration" is the first thing to consider.

 

It's good to have a habit of drinking water.

But how many liters do you drink yourself?

They say that checking is also important.