Feeling Constipated? 5 Everyday Diet Tips To Regulate Bowel Movement 1

There are days when you start the morning in an irritated mood because your gut is giving you a silent treatment. Let’s agree, we all have been there. Constipation is quite a common problem among many people. It can be uncomfortable and painful at times, especially when it is prolonged. Ever wondered what can be the probable reason for constipation?! It shouldn’t come as a surprise that food and lifestyle play a major role in your gut’s performance. Let’s start with understanding what constipation is and how it affects our regular life.

What is the problem of constipation?

Constipation is a digestive condition characterised by an infrequent or difficult bowel movement. As per experts, the condition is typically defined as having fewer than three bowel movements per week. However, this can vary depending on the individual. Constipation may often cause stools to be hard, dry, and difficult to pass. This can lead to straining during bowel movements, discomfort, and even pain at times.


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Feeling Constipated? 5 Everyday Diet Tips To Regulate Bowel Movement 2

What are the symptoms of constipation?

Infrequent bowel movements:

As mentioned earlier, it is one of the most common symptoms of constipation is infrequent bowel movements, which are typically fewer than three bowel movements per week.

Difficulty passing stool:

Constipation often makes it difficult to pass stool, resulting in straining or pain during bowel movements.

Hard or lumpy stool:

A stool that is hard, dry, or lumpy is another symptom of constipation. This can make bowel movements even more difficult and painful.


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Abdominal pain or bloating:

Constipation can cause abdominal discomfort, bloating, and cramping due to the build-up of gas and stool in the digestive system.

Feeling irritated:

Constipation can leave you feeling irritated. It majorly happens due to unclear bowel movements.

What are the major causes of constipation?

Nutrient deficiency:

One of the most common reasons for constipation is a lack of dietary fibre. Fibre adds bulk to stool, which helps it move more easily through the digestive system. A diet that is low in fibre can cause constipation.

Inadequate fluid intake:

Inadequate fluid intake can also lead to constipation. Without enough water, stool can become hard and difficult to pass. It is important to drink plenty of water and other fluids to help keep stools soft and easy to pass.

High-fat diet:

A diet that is high in fat (and low in fibre) can also cause constipation. These types of foods can be difficult to digest, leading to constipation.

Increased stress:

Stress is quite unhealthy that is often blamed for irregular bowel movements. It is said that stress-related changes can directly affect our gut health, leading to constipation or loose stools.

Medical condition:

Certain medical conditions may cause constipation, including irritable bowel syndrome (IBS), thyroid disorders, diabetes, and certain neurological conditions. Hence, it is always advised to consult a doctor if you are experiencing chronic constipation problem.

Home remedies: How to prevent constipation?

As mentioned earlier, what comes out of your body depends much on what goes in. Hence, it is important to load up on a healthy diet regime to prevent constipation and other gut-related problems. Here, we bring you some simple dietary tips that you can follow every day to regulate bowel movements.


5 everyday diet tips to promote healthy bowel movement:

Increase fibre intake:

Fibre-rich foods such as fruits, vegetables, whole grains, beans, and lentils can help regulate bowel movements. These foods help add bulk to the stool and promote its regularity. Experts suggest aiming for at least 25-30 grams of fibre per day. Click here for some of the most popular fibre-enriched food options.


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Drink plenty of water:

Staying hydrated is important for maintaining regular bowel movements. It is always recommended to drink at least eight glasses of water per day to keep up overall health.

Incorporate probiotics:

Probiotic-rich foods like yogurt, chaas, kimchi and more can help promote healthy gut bacteria and improve digestive function. Click here for some popular desi probiotic food options.

Avoid processed foods:

Processed foods and fat and calorie-laden junk foods can disrupt the digestive system and lead to irregular bowel movements. Instead, always choose whole, unprocessed foods for better gut health. Here are some whole-grain options for you to add to your daily diet.

Exercise regularly:

Regular exercise can help stimulate bowel movements and improve overall digestive health. Health experts always suggest brisk walking or light exercises for at least half an hour on most days of the week.

Eat healthy, stay fit!

NOTE – This article was originally published in food.ndtv and can be viewed here

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