Constipation

Constipation means infrequent, hard, or difficult-to-pass stools. There's no magic number — passing stool 3 times a day or 3 times a week can both be normal for that person. It's constipation when stools are hard, straining is heavy, or you feel you haven't fully emptied.

Common causes

• Low fibre (dals, fruits, vegetables, whole grains).
• Low fluids.
• Low activity — long sitting.
• Ignoring the urge to go.
• Pregnancy.
• Medicines — iron, calcium, antacids with aluminium, some painkillers and antidepressants.
• Hypothyroidism, diabetes, low potassium.
• Irritable Bowel Syndrome (IBS-C).
• Obstruction — unusual, but important to rule out, especially over 50 or with blood in stool.

Red flags — see a Health Expert

• Blood in stool.
• Unexplained weight loss.
• New constipation over 50.
• Change in bowel habit lasting more than 2-3 weeks.
• Severe abdominal pain or vomiting.
• Family history of bowel cancer.

What actually helps

• More fibre gradually — dals, whole grains (millets, brown rice, whole-wheat), fruit (papaya, figs, pears), vegetables, soaked methi seeds.
• More water — 6-8 glasses a day.
• Move daily — walking, yoga.
• Don't delay when you feel the urge.
• Short-term osmotic laxatives (lactulose, PEG) are safe when needed; stimulant laxatives only occasionally.
• Avoid long-term daily use of stimulant laxatives or "detox teas" — they can damage the bowel over time.
• Treat underlying cause (thyroid, IBS, medicine side-effect) with a Health Expert.

Ghee, a little at night, adds fat to the diet and helps some people; so do prunes/figs/aloe vera for others. Try simple things first — most constipation resolves with diet and routine.