What is Constipation? Constipation is a condition where bowel movements become infrequent, difficult, or incomplete. It is generally defined as having fewer than 2-3 bowel movements per week (Not passing stool at least once in 3 days) or experiencing hard, dry stools that are difficult to pass.
A healthy digestive system ensures smooth, effortless stool passage, but when constipation strikes, waste builds up, leading to discomfort, bloating, and strain. Though occasional constipation is common, chronic constipation can signal deeper health issues. Let’s talk about it.
What Causes Constipation and How?
Constipation occurs when the colon absorbs too much water from stool, making it hard and dry,
or when intestinal movement slows down, delaying stool passage. Several factors contribute to this:
- Low Fiber Intake
Fiber adds bulk and softness to stool, promoting movement.
A diet lacking in fiber (refined foods, processed carbohydrates, low vegetable intake) leads to hard, compact stools.
How it happens:
Fiber retains water in the stool, keeping it soft and bulky.
Without enough fiber, stool dries up and becomes difficult to push through the intestines.
- Dehydration
Water is essential for smooth stool passage.
Inadequate hydration causes the colon to reabsorb too much water from stool, making it dry and difficult to pass.
How it happens:
When water intake is low, the body prioritizes vital organs, pulling water from the intestines.
What do you expect?
Rock-hard stools.
- Lack of Physical Activity
Movement stimulates the intestines.
Sedentary lifestyles slow down peristalsis (the wave-like motion that moves stool).
How it happens:
Muscle contractions in the intestines rely on movement.
Without enough activity, food stagnates in the gut, slowing stool transit time.
- Holding in Stool (Ignoring the Urge)
Ignoring the need to pass stool leads to stool hardening.
Over time, the body becomes desensitized, reducing the urge to defecate.
How it happens:
When stool stays too long in the colon, more water is absorbed, making it harder and more difficult to pass later.
- Gut Bacteria Imbalance
The gut is home to trillions of bacteria that aid digestion.
A disrupted microbiome (due to antibiotics, poor diet, or lack of fermented foods) slows digestion.
How it happens:
Healthy bacteria ferment fiber, producing short-chain fatty acids that help move stool.
A lack of these bacterial balance weakens the process, leading to constipation.
- Low Salt and Electrolyte Imbalance
Sodium helps retain water in the intestines.
Low salt intake leads to excessive water absorption, making stool dry.
How it happens:
Salt controls water balance in the body.
Too little salt means the intestines lack moisture, leading to hardened stools.
You’ll see later how salty water is all you need to reset everything!
- Medications and Supplements
Some drugs slow gut motility, including:
Opioids (painkillers like morphine, codeine)
Antidepressants (some SSRIs, tricyclics)
Iron supplements
Calcium or aluminum-based antacids
How it happens:
These medications either relax intestinal muscles, delay stool movement, or interfere with nerve signals in the gut.
- Hormonal Changes
Pregnancy increases progesterone, which relaxes the intestines.
Hypothyroidism slows metabolism, reducing gut movement.
Menopause alters estrogen, which affects bowel function.
How it happens:
Hormones regulate intestinal contractions.
When they fluctuate, digestion slows, leading to constipation.
- Stress and Anxiety
The gut and brain are closely linked (gut-brain axis).
Stress disrupts digestion, causing either constipation or diarrhea or ulcers.
How it happens:
When stressed, the body enters “fight or flight” mode, reducing digestive activity.
Blood flow is redirected to muscles instead of the intestines, slowing stool movement.
How to Prevent Constipation
- Hydrate Well
Drink plenty of salted water daily to keep stools soft.
Bone Soup, Sugarless black coffee and Spiced Water are good hydration agents too.
- Eat a Fiber-Rich Diet
Include vegetables, seasonal fruits (not GMO), nuts, seeds, and whole grains.
Consume fermented foods (mala, fermented porridge, sauerkraut) for gut health.
- Move Your Body
Walk, exercise, or engage in physical activity to stimulate bowel movement.
Go to the gym, My Tribal Chief.
Avoid prolonged sitting.
- Don’t Ignore the Urge
Go to the toilet when your body signals.
Holding in stool leads to harder, drier waste.
- Manage Stress
Engage in relaxation techniques (meditation, deep breathing).
Reduce anxiety to support gut-brain function.
How to Resolve Constipation
If constipation strikes, here’s how to fix it:
- Hydration Shock Method (Works Fast!)
Drink a mug of warm salted water on an empty stomach.
Salt draws water into the intestines, softening stool and triggering a bowel movement within 30 minutes.
Have a ready access to the toilet…or else we have a national environmental disaster.
- High-Fiber Boost
Eat fiber-rich foods like sukuma wiki, bananas,
Combine fiber with fat (e.g., sukuma wiki cooked with tallow) to lubricate stool.
- Coffee or Warm Fluids
Black coffee stimulates the intestines.
Warm tea or bone broth relaxes gut muscles.
- Probiotics & Fermented Foods
Take fermented milk (mala), fermented porridge, or yogurt to restore gut bacteria.
- Physical Movement
Walk, squat, or do gentle stretching to activate bowel movement.
What Happens If Constipation Remains Unchecked?
Ignoring constipation can lead to severe health problems:
- Hemorrhoids (Piles)
Straining increases pressure in rectal veins, causing swelling and bleeding.
- Fecal Impaction
Hardened stool accumulates, blocking the rectum, requiring manual removal in a hospital facility.
- Anal Fissures
Large, hard stools tear the anus, causing pain and bleeding.
- Toxic Buildup
Delayed waste elimination increases toxin reabsorption, leading to fatigue and bloating.
Can lead colo-rectal cancer.
- Gut Dysfunction
Chronic constipation can weaken intestinal muscles, making normal bowel movements difficult.
Constipation is not just an inconvenience—it signals digestive imbalance.
By hydrating well, eating fiber-rich foods, staying active, and addressing gut health, you can maintain smooth bowel movements.
If constipation persists despite lifestyle changes, a deeper issue might be at play, requiring medical attention.
You can always Consult Doctor Kimbo.
