Why does constipation happen?

The main causes are too little fibre in the diet, not drinking enough water, lack of physical activity and holding back the urge to pass stool.

Foods that help

  • Vegetables — spinach, gourd, papaya, okra
  • Fruits — papaya, guava, banana, apple (with the skin)
  • Whole-wheat flour, brown rice and oats
  • Isabgol (psyllium) husk
  • At least 8–10 glasses of water a day

What to avoid

  • Very oily, spicy food and fast food
  • Foods made from refined flour
  • Too much tea and coffee

Lifestyle changes

Build a habit of passing stool at a fixed time every day, walk regularly and never hold back the urge. Avoid sitting on the toilet for long periods and straining.

If constipation does not improve even after changing your diet, or if you lose weight or see blood in the stool, consult a doctor promptly.