Constipation is a common digestive condition that affects people across age groups, often leading to discomfort, bloating, and difficulty in passing stools. It occurs when bowel movements become infrequent or incomplete, with fewer than three bowel movements per week generally considered a clinical indicator. However, normal bowel habits can vary widely from person to person depending on diet, lifestyle, and individual physiology.

Doctors note that constipation is usually linked to lifestyle and dietary habits. Low fibre intake, insufficient water consumption, lack of physical activity, stress, and irregular routines are among the most common contributing factors. In some cases, certain medications or underlying medical conditions may also play a role. Ignoring the natural urge to pass stools can further worsen the condition over time.

Highlighting dietary management, gastroenterologist Dr Saurabh Sethi, who is AIIMS-trained, has shared practical guidance on foods that may help relieve constipation. He recommends including fibre-rich and gut-friendly foods such as kiwis, flax seeds, sweet potatoes, prunes, spinach, coffee, oatmeal, pears, and chia seeds. These foods help improve digestion, soften stool consistency, and support regular bowel movements when consumed as part of a balanced diet.

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According to health experts, the effectiveness of these foods lies in their high fibre content and natural compounds that support gut motility. Fibre helps add bulk to stool and improves its movement through the digestive tract, while water-rich fruits and seeds aid in hydration and ease of passage. Regular inclusion of such foods can significantly reduce the frequency and severity of constipation episodes.

At the same time, Dr Sethi advises limiting or avoiding foods that may aggravate constipation. These include cheese, white rice, chocolate, fried foods, unripe bananas, alcohol, white bread, and heavily processed fast food. These items are typically low in fibre and high in fat or refined carbohydrates, which can slow digestion and contribute to harder stools.

Experts emphasise that dietary changes, combined with adequate hydration, regular exercise, and consistent meal timing, can play a crucial role in managing constipation effectively. While occasional constipation is common, persistent symptoms should be evaluated by a medical professional to rule out underlying health conditions and ensure proper treatment.

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