Is Your Gut on Pause? A Practical Guide to Constipation Awareness
-
December 01, 2025
-
4 Views
Is Your Gut on Pause? A Practical Guide to Constipation Awareness
Constipation is one of the most common yet least discussed digestive problems, and Constipation Awareness Month is an opportunity to bring it out of the shadows. In India, surveys suggest that around 22% of adults experience constipation, with higher rates reported in urban populations where long work hours, stress, and low‑fibre diets are common. Globally, chronic constipation affects roughly 14% of people, meaning millions live with uncomfortable and sometimes disabling symptoms that are often dismissed as “normal” or “age‑related”.
What is constipation and when is it “chronic”?
Constipation is more than just “not going today.” Clinically, it usually means having fewer than three bowel movements a week, passing hard or lumpy stools, straining, or feeling that the bowels do not empty completely. When these symptoms persist for at least three months and keep coming back, the problem is called chronic constipation, and it can significantly affect energy, mood, sleep, and quality of life.
Many people also have their own definition: they feel constipated if moving the bowels is painful, very slow, or leaves them feeling bloated and uncomfortable. Because of this, the true burden of constipation is often higher than what formal diagnostic criteria show, especially in countries like India where talking about bowel habits is considered embarrassing.
How common is constipation in India?
Recent gut‑health surveys in India highlight that constipation is a “silent epidemic.” One nationwide survey found that more than 22% of Indian adults reported constipation, with a particularly high prevalence in tier‑1 and tier‑2 cities. Another analysis noted that about 14% of urban Indians experience chronic constipation, a rate higher than the global average of 10–14%.
City‑level data show interesting patterns: some metros report nearly one‑quarter of residents suffering from constipation, and many of these individuals rely on self‑medication or home remedies instead of seeking medical advice. Older adults and women tend to be more affected, but constipation is increasingly seen even in younger working professionals, reflecting changing lifestyles and dietary habits.
Why does constipation happen?
Constipation usually arises from a combination of lifestyle, dietary, and medical factors. Common contributors include low fibre intake, inadequate fluid consumption, and a sedentary routine with long hours of sitting, which collectively slow bowel movements. Regularly ignoring the natural urge to defecate—for example, due to busy schedules or lack of clean toilets—can also train the bowels to become sluggish over time.
Certain medications, such as strong painkillers, some antidepressants, iron supplements, and drugs used for blood pressure, are well‑known to cause constipation as a side effect. Underlying health conditions such as diabetes, hypothyroidism, Parkinson’s disease, and irritable bowel syndrome (IBS) may also alter gut motility and lead to chronic constipation. In a smaller proportion of people, structural problems in the intestine or pelvic floor dysfunction need specialist evaluation and treatment.
What are the health risks of chronic constipation?
Many people ignore constipation because it seems “minor,” but long‑standing constipation can lead to several complications. Frequent straining and passing hard stools increase the risk of haemorrhoids (piles) and anal fissures, both of which can cause pain and bleeding during bowel movements. When stool remains in the colon for too long, it can become impacted, forming a hard mass that is difficult to pass and may require medical procedures to remove.
Chronic constipation may also contribute to rectal prolapse, where part of the rectum protrudes through the anus due to repeated straining. Beyond the gut, some studies have linked constipation with a higher risk of cardiovascular events, possibly because of shared factors like low physical activity, dehydration, and dietary patterns. Equally important are the psychological effects: people with chronic constipation often report embarrassment, anxiety about using toilets outside home, and reduced social and work productivity.
Prevention: small daily habits that protect your gut
The positive aspect of constipation awareness is that simple daily habits can substantially reduce the risk. A fibre‑rich diet with plenty of vegetables, fruits, whole grains, and pulses adds bulk to stool and helps it move smoothly through the intestine. Health authorities generally recommend around 25–30 grams of fibre per day for adults, which can be achieved by including salads, fruit, dal, whole‑wheat rotis, and millets in regular meals.
Adequate hydration is just as important. Drinking enough water—often around 2–2.5 litres per day for most adults, more in hot climates or with heavy activity—keeps stool soft and easier to pass. Regular physical activity, even brisk walking for 30 minutes, stimulates natural bowel movements, whereas prolonged sitting slows them down. Establishing a routine, such as sitting on the toilet at the same time each day (often after breakfast), trains the bowel and reduces the tendency to hold back.
The biggest barrier to effective constipation care is silence. Many Indians feel uncomfortable discussing bowel habits, even with doctors, leading to under‑reporting, delayed diagnosis, and unnecessary suffering.
Constipation Awareness Month is therefore not just about statistics; it is about empowering individuals to recognise symptoms, adopt gut‑friendly habits, and seek help without stigma. With better awareness, timely medical advice, and small but consistent lifestyle changes, most cases of constipation can be prevented or effectively managed, allowing people to feel lighter, more energetic, and more in control of their health every day.
Download App
- © 2025 HealthMeter Services Pvt. Ltd. All rights reserved
- Privacy Policy
- Terms of use
- Cancellation & Refund Policy
- Legal
Site by Intermind