What To Do About Chronic Constipation

Chronic constipation can be frustrating and uncomfortable, but understanding its causes is the first step toward finding relief. It's important to determine whether the constipation is due to a functional issue or an organic (structural) problem. Organic constipation often requires medical evaluation and may even need surgical intervention. If you suspect a physical abnormality, it's crucial to visit a healthcare provider for proper diagnosis and treatment.

On the other hand, functional constipation accounts for about 90% of cases and is typically linked to lifestyle habits rather than physical damage. This type of constipation is often caused by poor dietary choices, lack of fiber, and insufficient water intake. One effective solution is to increase your consumption of vegetables, especially leafy greens like spinach and celery, which are rich in dietary fiber. Experts recommend consuming about 500 grams of raw vegetables daily—this can be divided into three meals after cooking.

In addition to eating more fiber-rich foods, staying well-hydrated is essential for maintaining healthy digestion. Many people neglect to drink enough water and instead consume sugary drinks, which can worsen constipation. A good way to monitor hydration is by checking the color of your urine—it should be clear or very light yellow. Making small but consistent changes to your diet and fluid intake can significantly improve bowel regularity.