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Beat Constipation: 4 Simple Habits for a Healthier Gut

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Constipation is a common issue for many people. When not linked to a specific medical condition, its causes generally fall into three categories: insufficient stool volume or moisture, slow bowel movements, or a reduced ability to sense the need to defecate. Some lifestyle habits can help alleviate these problems and improve bowel function.

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1. Increase Fiber Intake

Eating less reduces food waste, resulting in less stool production, which can slow down digestion and cause stagnation in the digestive system.

If increasing food intake feels challenging, switching to fiber-rich alternatives can be helpful. Research shows that each gram (0.035 ounces) of fiber consumed increases stool volume by 2.7 grams (0.095 ounces), as fiber absorbs food waste and water, causing it to swell.

However, stool can become hard without sufficient hydration, leading to constipation. This happens because fiber pulls moisture from the body, leaving little for elimination. Inadequate fluid intake is a common issue, and consuming diuretics like coffee, salty foods, and alcohol can further dehydrate the body, worsening constipation.

2. Reduce Irritation to the Intestinal Mucosa

Excessive irritation of the intestinal mucosa can weaken the intestines, interfering with normal peristalsis. Habits that commonly irritate the intestinal lining include the indiscriminate use of laxatives and smoking.

Over-the-counter laxatives stimulate the intestines, but using them without proper guidance can gradually weaken intestinal function. It is advisable to consult a pharmacist or doctor before relying on these medications.

Some individuals feel the need to smoke to have a bowel movement, as nicotine in cigarettes irritates the intestinal mucosa. However, this habit can lead to new or worsening constipation.

3. Get Moving

If bowel function has weakened, aim to walk for at least 30 minutes each day. Research shows that constipation is more common among older adults who are less physically active, as inactivity can impair the intestines’ peristaltic function.

When bowel function declines, even with a full intestine, the muscles may struggle to push out stool, leading to constipation. Walking for 30 minutes to an hour daily can help restore bowel movement and relieve this problem.

4. Don’t Sit on the Toilet for Too Long

If you don’t feel the urge to defecate, avoid sitting on the toilet for long periods. Forcing yourself to sit while reading a newspaper or using a smartphone without the urge can worsen constipation. This habit can reduce the sensitivity of the intestines and anus. It’s best to only sit on the toilet when you genuinely feel the need and focus solely on that task.  

Holding in stool is also not recommended, as it can suppress the defecation reflex. This may result in a rectum full of stool but without the sensation of defecating. Use the toilet within 30 minutes to prevent further issues when the urge arises.

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