Constipation is defined as having less than three bowel motions per week. Stools that are hard, dry, lumpy or difficult to pass give you the impression that you haven’t passed all of your faeces.

Constipation occurs when the frequency of bowel movements decreases and the difficulty of passing stools increases. Changes in food or lifestyle, or a lack of fibre, are the most common causes.

Constipation can be caused by:                                  

Eating meals that are poor in fibre.

Drinking less water

Not exercising enough.

Your daily schedule, such as travelling, eating, and sleeping at different times.

Large quantities of milk or cheese consumed.

Worry and angst

Resisting the impulse to defecate.

Measures to prevent and relieve Constipation:

Drink an additional two to four glasses of water each day to stay hydrated. Avoid dehydration-inducing substances like caffeine and alcohol.

Add more fruits, vegetables, whole grains, and other high-fiber items to your diet.

The skins of fruits, such as apples, contain the majority of the fruit’s fibre. The most fibre can be found in fruits containing seeds that can be eaten, such strawberries.

Most of our stool is actually bacteria, and fibre provides an excellent environment for bacteria to thrive. This combination leads in more faeces and improved bowel function. Homemade yogurt is quite helpful in replenishing with good gut flora.

Foods that are high in fiber are oats, whole-grain bread or cereal, fibrous veggies and fruits, rice and beans

Reduce your intake of high-fat foods, such as meat, eggs, and cheese.

Eat bran cereal.

Keep a list of the items that make you constipated.

Get your body moving and get some exercise.

When you have the urge to defecate, go to the bathroom and do it. Don’t put it off any longer.

Take a look at your toilet habits. When it comes to having a bowel movement, raising your feet, crouching, or leaning back may help.  For that purpose a little footstool can be a lifesaver when it comes to relieving yourself in the restroom. Squatting instead of sitting while you poop, with your feet propped up on a stool in front of the toilet, can make it easier to pass faeces.

You should avoid using any electronic gadgets when you are trying to relieve yourself.