Constipation is a condition of the digestive system where an individual has hard feces that are difficult to expel. In most cases, this occurs because the colon has absorbed too much water from the food that is in the colon. The slower the food movement through the digestive tract, the more water the colon will absorb from it. Consequently, the feces become dry and hard. When this happens, emptying the bowels can become very painful.

Causes

Lack of fiber in the diet – People whose diet includes a good quantity of fiber are significantly less likely to suffer from constipation. It is important to consume foods rich in fiber such as fruits, vegetables, and whole grains.

Physical inactivity – Constipation can occur if someone becomes too physically inactive. This is especially in the case of older adults.

Medication – The most common medication to cause constipation are Antacids, Antidepressants, Some blood pressure medicines, Cold medicines (antihistamines),Calcium and iron supplements, Narcotic pain medicines.

Irritable bowel syndrome – People who suffer from irritable bowel syndrome (IBS) get constipation much more frequently, compared to other people.

Pregnancy – Pregnancy brings about hormonal changes that can make a woman more susceptible to constipation.

Aging – As a person gets older, the metabolism slows down, resulting in less intestinal activity. The muscles in the digestive tract do not work as well as they used to.

Changes in routine – When a person travels, their normal routine changes. This can affect the digestive system, which sometimes results in constipation.

Problems with the colon or rectum – Tumors can compress or restrict the passages and cause constipation. Also scar tissue, diverticulitis, and abnormal narrowing of the colon or rectum, known as colorectal stricture.

Some diseases and conditions – Diseases that tend to slow down the movement of feces through the colon, rectum or anus can cause constipation. These include Neurological disorders, Endocrine and metabolic conditions, Systemic diseases, Cancer etc.

Avoid these foods to avoid constipation

Processed food: Whether it is frozen foods or burgers and pizzas, it is going to make your mornings hard to get through.

Bakery goodies: Nankhatais, kharis and tea biscuits are rich in sugar and fat. They may go well with tea and coffee, but lack fiber. But there’s a solution to these good old treats, increase your fiber intake, and balance it out

Red Meat without supplementing meals with vegetables: If you consume pork or beef regularly, without veggies on the side, you may have already experienced constipation

Caffeine: Caffeine dehydrates the human body and dehydration is one of the main causes of constipation.

Oily food: Chips and fast foods are tempting, even for those who are determined to eat healthy. But the more oily and salty the food is there are higher chances of developing some digestive health issues.

Dairy products: If you’re constipated, consume fewer amounts of cheese and milk in breakfast, stick to oatmeal and yogurt.