About constipation and it’s dietary solution

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What is Constipation:

Constipation is a condition when the bowel movements are infrequent or become hard and sometimes it may create a painful situation in passing stools due to dryness and hardness.

The colon is the storage of waste particles in our bodies. When our body will give a signal for bowel movements then colon passes the waste to evacuate through the rectum. Sometimes, the stool movement becomes slow in the colon and creates some difficulties in evacuations, which is the main cause of constipation.


Types of constipation:


1. Atonic constipation:

This type of constipation occurs when the normal activities of the colon is hampered and the colon becomes lazy due to the lack of normal muscle tone. As a result, the normal movements of the waste particles in the colon get disturbed and the peristaltic action becomes hampered.

2. Spastic constipation:

Spastic constipation is also known as ‘’irritable colon syndrome’’. In this situation, the movements of food particles in the intestine becomes very irregular. Therefore, the intestinal contractions will happen spasmodically in both large and small intestines with acute abdominal pain, nausea, and atonic constipation, etc. 

The cause of spastic constipation is the excess amount of mucosa excreted along with stool. Consumption of excess tea, coffee, alcohol, smoking or excess anxiety, results in this type of constipation.




Cause of constipation in the different age group of people:

  • For children:

Poor diet

Lack of physical activity

Holding stool for a longer time

Physical weakness

Routine change

Medicinal effects, etc.

  • For adults:

Poor dietary habits

Lack of water consumption

Lack of physical activity

Anxiety and nervousness

Problem with the digestive system

Less consumption of fiber-rich foods

Medicinal effects like taking iron pills or antiseptic pills etc.

Some diseases like Parkinson’s disease, hypothyroidism, Irritable Bowel Syndrome (IBS), hernia, scar tissues and colon cancer, etc. can also cause constipation.

  • For pregnant women:

Hormonal changes: During pregnancy, due to hormonal changes, the intestinal muscles become relaxed and slow down the stool movements.

Enlarged uterus: During pregnancy, the enlarging uterus puts pressure on the lower portion of the intestine which makes difficulties to move stools through intestines.

Taking iron supplements may cause constipation.

Lack of physical activities.

In the early stage of pregnancy, some women are suffering from nausea and vomiting. Due to these situations, they are not able to consume a proper diet and sufficient amount of water, which may cause constipation.

  • For the elderly:

Poor dietary habits and lack of water consumption.

Lack of body movements and bed-ridden condition.

Effects of medicines like antidepressants, diuretics, anti-Parkinson’s drugs, heart-burn antacids with calcium, iron supplements, etc.

Dependency on medicine: Sometimes some old age people are completely dependent on stimulant laxatives for bowel movements.  Therefore, they are not able to pass their stool normally.

Loss of teeth or artificial teeth are very common with the older age. Due to these, people are not able to chew foods properly. Sometimes it may create some digestive problems and trigger constipation.


The risk factor of untreated constipation:

Constipation is not a disease at all, it’s a symptom. But if you neglect constipation for a long time it may cause of some serious health issues. Like:

  • Piles, which may also happen due to chronic constipation.

  • Rectal bleeding also notified due to chronic constipation.

  • Anal fissure (small tear surrounding the rectum).


Symptoms:P.C: Friso

  • Hard stools

  • Create difficulties during stool passing

  • Need to put pressure or use a finger to remove stool from the rectum

  • Feeling of discomfort even after the passage of stool.


How to get relief from constipation:

  • Change the diet plan:

Lack of fiber consumption is the most common cause of constipation. People need to consume lots of whole fresh fruits and vegetables along with other food items.

Foods that need to be included in your diet:

Vegetables: Carrot, broccoli, cauliflower, cabbage, spinach, green peas, asparagus, okra (ladies’ finger), sweet potato, eggplant, zucchini, lauki, etc.

Fruits: Apple, banana, peaches, pears, berries, oranges, cucumber, etc.

Grains: Brown rice, whole wheat, oatmeal, whole-wheat pasta, etc.

Legumes: Lentils, chickpeas, kidney beans, black beans, split peas, etc.

Nuts and seeds:  Almonds, walnut, peanut, pistachios, chia seeds, flax seeds, sunflower seeds, etc.

Foods need to be excluded from your diet:

Fast foods and junk foods

Processed food

Fried foods


Excess caffeine

Wheat products like white bread, wheat pasta, wheat noodles, etc.

  • Drink sufficient amount of water:

Lack of water in the body is one of the main causes of dehydration leading to constipation. If our body is not hydrated sufficiently, the large intestine tries to reabsorb the water from waste particles of foods. Therefore, stools become drier and harder, as a result, creating more difficult to pass through the rectum.

Try to consume at least 8-10 glasses of water per day to get relief from constipation.

  • Do physical activities:

Physical activities on a regular basis are very important along with diet. Exercise on a regular basis helps to maintain the natural contractions of intestinal muscles, which helps to pass the stool smoothly.

  • Special attention during travel:

When you are traveling for a long-distance or traveling in flight for a long time, your daily routine may change temporarily. Therefore, your diet is hampered and water consumption also may not be sufficient. These situations can cause constipation. So be aware of this when you are traveling. 

  • When you take some medicines:

When you are taking some medicines like antidepressants, diuretics, anti-Parkinson’s drugs, heart-burn antacids with calcium, and iron supplements, etc. try to be more hydrated to avoid constipation.



These are some advice to help you prevent constipation naturally. I hope you will get some idea about constipation and its natural solution. People, with a healthy lifestyle, good food habits can get relief from this situation. If anyone is still suffering from constipation in a severe way and on a regular basis, you need to consult with a physician and take advice.   



  1. https://www.webmd.com/digestive-disorders/digestive-diseases-constipation#1
  2. https://www.healthline.com/health/constipation#causes
  3. https://www.medicinenet.com/constipation_myths_facts_pictures_slideshow/article.htm
  4. https://www.verywellhealth.com/atonic-colon-1742388
  5. https://www.webmd.com/digestive-disorders/qa/how-do-you-know-if-medications-are-causing-your-chronic-constipation
  6. https://www.medicalnewstoday.com/articles/324379#causes
  7. https://www.medicalnewstoday.com/articles/150322#causes
  8. Dietetics, B. Srilakshmi
  9. Phyllis A. Balch, James F. Balch - Prescription for Nutritional Healing 3rd Ed.-Penguin Putnam (2000)




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