Constipation Causes and Diet

Introduction

Constipation, though often brushed off, is more serious than people think. Actually, it starts with low physical activity and poor eating habits. Over time, it turns into chronic constipation. In fact, this condition increases the risk of many illnesses—even cancer.

Now, when constipation lingers, the small intestine and colon stop working properly. For example, retained feces stay longer inside the gut. Then, they cause discomfort, swelling, and change the shape of the intestines. So, squeezing and moving waste becomes harder. As a result, internal organs struggle to do their job well.

Besides, when we eat junk food and can’t remove toxins fast, they enter the bloodstream. After that, they travel through the body. In turn, they pressure the liver, skin, and lungs. This stress weakens the immune system. Therefore, many diseases show up—flu, allergies, heart problems, and even gland issues.

For signs of trouble, the body often tries to speak. For instance, you may feel tired more often. Your skin may look dull. Also, foul breath, headaches, and mood swings are common. Not to mention nausea or heartburn may pop up too.

So, what’s really causing constipation? Mostly, nerve-related issues top the list. Small physical activity makes it worse. Likewise, diet and inflammation play a role. Let’s not forget smoking and drugs matter too. And, yes, water intake is important.

Moreover, poor nutrition has a huge impact. These days, many eat processed foods. Since they’re tasty and fast to prepare, they become the go-to choice. For example, canned meats, sweet drinks, and instant meals replace veggies and whole grains. And so, fiber goes missing from daily meals. Without fiber, digestion slows down.

Additionally, preservatives and additives found in packaged foods increase toxins in the body. Eventually, the intestines gather harmful stuff that the body cannot remove quickly. That’s when problems grow.

Therefore, reducing certain foods is necessary. Things like sausages, soda, sweets, and oily meats must be eaten less. Instead, a healthy diet should include fresh fruits, vegetables, and grains like rice, barley, and oats. Also, avoiding chocolate, strong tea, white bread, and alcohol helps a lot.

On top of that, habits matter. For instance, sitting too long or using the car instead of walking affects the gut. That’s especially true for older adults. So, moving more helps improve bowel function.

Even children with special needs face constipation. So, proper treatment and careful diet planning are key. Meanwhile, smoking and drugs must be reduced. And yes, drinking 2.5 liters of water daily is vital.

To fix things, doctors often suggest changes in routine. Eating four to five times a day helps. Staying active—walking or biking—keeps the gut in shape. Moreover, natural remedies like yogurt and juice mixtures can restore digestive flow. Plums, figs, mushrooms, and semolina drinks also support intestinal health.

Causes of Constipation

Constipation mostly happens because of low activity and bad nutrition. First of all, people who don’t move much or eat enough fiber face this issue often. For example, those who sit a lot and eat processed food might notice slower bowel movements. As time goes on, this can become chronic. In contrast, chronic constipation brings risks—like cancer and other serious conditions.

Also, the function of the small intestine and colon weakens when constipation stays for a long time. The retained feces build up and cause pain in the gut. After that, the gut starts losing shape and size. Then, the internal organs can’t squeeze properly, which makes digestion worse. So, good function becomes harder to maintain.

Nerve-Related Factors

Now, let’s talk about nerves. The abdominal wall plays a big part in how internal organs work. If these nerves get affected by stress or trauma, things go downhill. For instance, fear, humiliation, and memory disorders influence how the gut behaves.

Elderly people are more prone to this kind of problem. That’s because they often move less and rely heavily on vehicles. Instead of walking, they sit most of the time. In turn, the bowel function slows down. So, keeping physically active can help reduce constipation in older adults and even the younger generation.

How Constipation Affects the Whole Body

If someone eats unhealthy food often, the body struggles to get rid of toxins. These toxic substances enter the bloodstream. Notably, they pass through the intestine walls and spread across the body. As a result, the liver, lungs, and skin get overloaded. Because of this extra tension, the immune system weakens.

In turn, the body becomes more vulnerable to illness. Flu, allergies, skin problems, and heart conditions show up. Plus, gland function slows down and leads to more discomfort. Therefore, it’s clear that constipation isn’t just a small problem—it affects every part of the body.

Signs of Complicated Constipation

Sometimes, constipation doesn’t just stay in the gut. It affects how you look and feel. First, breathing problems might happen. Even the way your tongue looks can change. Second, fatigue becomes frequent. You feel tired even after resting. Also, your skin and hair lose color and strength.

Next, a strong foul odor appears when constipation worsens. Along with that, headaches become common. Mood swings take over and memory fades. People complain of chest pain or a dry mouth. Eventually, nausea and vomiting start. Even heartburn happens sometimes.

All of these signs mean the body is struggling. Not only physically, but mentally too. So, watching for these symptoms helps in catching complications early.

Why This Problem Needs Attention

Let’s not ignore how constipation makes life harder. It damages digestion, causes discomfort, and pushes toxins into the bloodstream. When organs like the liver, lungs, and skin get tired, they can’t do their job well. Slowly, illnesses begin to rise.

Even worse, many people don’t treat constipation seriously. They delay action and just live with it. Instead, early help could prevent immune weakening, skin issues, or memory loss. So, it’s important to be aware and take it seriously.

What You Can Do

Improving activity levels helps a lot. Try walking more and sitting less. Add fiber-rich food like fruits, vegetables, and grains to your meals. Drink more water every day—at least two liters or more. These changes boost digestion and reduce toxin build-up.

Also, pay attention to how your body reacts. If you feel weak, tired, or bloated—don’t wait. Seek help. Make small changes that lead to big improvements. After all, being healthy is about daily habits.

Poor Nutrition

Food choices matter a lot. These days, people choose meals that are fast and tasty, but not healthy. For example, instead of porridge or fresh vegetables, they pick canned meats, sweet juices, and soda. These foods lack fiber and add more toxins to the system.

Fiber is super important. Without it, the digestive process suffers. Normally, we should eat black bread, oats, barley, fruits, and rice. But that’s not the case for many anymore. Because of modern convenience, chemical preservatives and food colorings find their way into meals. Over time, these make constipation worse.

Also, eating too much sausage, eggs, sweets, and fatty meats affects digestion. Therefore, we should cut down on those. Fast foods like hamburgers, hotdogs, and cola drinks need to be avoided. They clog up the intestines and slow down the cleaning function of the colon.

So, switching to a diet full of fruits, vegetables, and grains like millet, oats, and wheat makes a huge difference. Even small changes every day help improve bowel movements.

Other Triggers and Daily Habits

Let’s not forget beverages and stimulants. Drinks like strong tea, coffee, wine, and sugary sodas may feel refreshing but worsen constipation. Even white bread and chocolate—often consumed daily—don’t help either.

Besides food, daily habits make or break gut health. Children with hormonal and autistic issues suffer more from irregular digestion. They need proper treatment and a gentle diet to recover. Meanwhile, smoking and drug use damage gut health more than people realize.

Water intake is another key issue. Many drink far too little. But, we need at least 2.5 liters of fluid every day. Without water, everything inside dries up. So, stools turn hard and stick inside.

Patients who deal with chronic constipation should visit a doctor. A proper diet plan tailored to their body type helps them recover. Eating smaller meals four to five times a day works well. Plus, gentle exercise like walking and cycling strengthens the intestine.

Colon cleansing matters too. However, relying too much on medication doesn’t help. Instead, natural remedies are the better route. And, long-term habits—not just a quick fix—are what bring real change.

Diet and Lifestyle Changes

To beat constipation, diet and activity go hand in hand. Tobacco and drugs must be reduced, no doubt. At the same time, high-fiber meals should become the norm. Daily cleaning of the bowel is essential. It ensures that waste doesn’t pile up and cause more problems.

Let’s talk about simple remedies. Adding yogurt and juice together is one good example. Mix 50 grams of each and wait three hours. Then drink it. This helps the intestine and liver begin to work more smoothly again.

Even mushrooms play a role. But first, soak them in water before cooking. Doing this for 10 days or more benefits digestion. Another method includes semolina. Just pour hot water over 300 grams and add 2 tablespoons. After that, drink 50 grams each day for five days. This helps the stomach reset itself.

Plums and figs also make a great solution. Pour boiling water on them in the evening. Let them sit overnight. Then, drink the infused water the next morning. This gently improves bowel movements without side effects.

 

by Dr. Anila Chaudhary, India