{"id":1410,"date":"2026-08-01T11:01:19","date_gmt":"2026-08-01T11:01:19","guid":{"rendered":"https:\/\/flatplanplus.io\/bbc-sciencefocus\/?p=1410"},"modified":"2026-08-01T11:01:19","modified_gmt":"2026-08-01T11:01:19","slug":"these-simple-changes-could-stop-you-ever-getting-constipated-says-world-leading-gut-health-doctor","status":"publish","type":"post","link":"https:\/\/flatplanplus.io\/bbc-sciencefocus\/2026\/08\/01\/these-simple-changes-could-stop-you-ever-getting-constipated-says-world-leading-gut-health-doctor\/","title":{"rendered":"These simple changes could stop you ever getting constipated, says world-leading gut health doctor"},"content":{"rendered":"\n
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HEALTH<\/p>\n\n\n\n

These simple changes could stop you ever getting constipated, says world-leading gut health doctor<\/h1>\n\n\n\n

Turns out the way you sit \u2013 and when you go \u2013 matters as much as what you eat<\/p>\n\n\n\n

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By Abbi Henderson<\/p>\n\n\n\n

–<\/p>\n<\/div>\n<\/div>\n\n\n\n

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Photo credit: Getty<\/figcaption><\/figure>\n<\/div>\n<\/div>\n\n\n\n

Right now, you or somebody you know is constipated. At least, that\u2019s statistically speaking, with 1 in 7 adults estimated<\/a> to be affected at any given moment.<\/p>\n\n\n\n

Women unfortunately bear the brunt of this, experiencing constipation two to three times<\/em> more often than men, thanks in part to hormones like progesterone, which slow the gut down.<\/p>\n\n\n\n

Whoever’s suffering, though, it’s no bueno for their gut health. Digestion runs on one simple principle: waste is meant to leave the body, not linger inside it.<\/p>\n\n\n\n

There\u2019s no single \u2018correct\u2019 number of bowel movements \u2013 anything from three a day to three a week falls within the normal range, and dropping below that is one classic sign of constipation. But frequency is only part of the picture. <\/p>\n\n\n\n

\u201cMost think constipation simply means infrequent bowel movements or hard stools, but it is more than that,\u201d explains Prof Purna Kashyap<\/a>, gastroenterologist at Mayo Clinic.<\/p>\n\n\n\n

\u201cPassing hard, dry, lumpy stools are common features. Many people also experience straining, a sensation of incomplete emptying, or the feeling that something is blocking the passage of stool.\u201d<\/p>\n\n\n\n

Any one of these symptoms on its own is enough to count as constipation.<\/p>\n\n\n\n

\"Woman
Constipation doesn’t just mean ‘not going’ \u2013 straining, hard stools, and that nagging feeling of incomplete emptying all count too, even if you’re going every day. Photo credit: Getty<\/figcaption><\/figure>\n\n\n\n

The effects of constipation can extend well beyond the bathroom. Alongside bloating, nausea and abdominal cramping, constipation can leave people feeling \u201ctired, sluggish, and generally unwell, with headaches, poor appetite, and low energy,\u201d says Kashyap.<\/p>\n\n\n\n

Fortunately, constipation is rarely anything to worry about on its own. The challenge is that many of its symptoms \u2013 changes in bowel habits, straining and the feeling of incomplete emptying \u2013 overlap with the early warning signs of more serious conditions.<\/p>\n\n\n\n

One of those is bowel cancer. While constipation itself is not thought to increase the risk of developing the disease, a persistent change in your normal bowel habits can sometimes be an early symptom. <\/p>\n\n\n\n

That’s especially important to bear in mind, as rates of bowel cancer in adults under 50 have risen by almost 3 per cent a year over the past decade<\/a>. Colorectal cancer is now the third most common cancer in the US overall, with around 159,000 new cases diagnosed each year<\/a>.<\/p>\n\n\n\n

The good news is that, for most people, constipation isn\u2019t caused by anything serious. Certain medications, pregnancy, ageing and underlying medical conditions can all play a role, but everyday habits are often the biggest culprit.<\/p>\n\n\n\n

And the upside of that is simple: habits can be changed.<\/p>\n\n\n\n

Here, gastroenterologists share the daily habits that help prevent constipation and keep your gut healthy\u2026<\/p>\n\n\n\n

1. Schedule your toilet breaks<\/h2>\n\n\n\n

\u2026 to the best of your ability, of course. <\/p>\n\n\n\n

According to Dr Shilpa Ravella, gastroenterologist and author of A Silent Fire: The Story of Inflammation, Diet and Disease<\/em><\/a>, there are specific times throughout the day when it might be easier to poop. <\/p>\n\n\n\n

\u201cAttempting defecation first thing in the morning or within 30 minutes after meals takes advantage of the gastrocolic reflex, which is a physiological increase in colonic motility triggered by eating,\u201d she explains.<\/p>\n\n\n\n

In other words: your body is primed to go right after you eat, so ignoring that window and holding it in for a \u201cbetter\u201d moment is working against yourself.<\/p>\n\n\n\n

Kashyap suggests building an actual routine around this. \u201cI usually recommend waking up, doing a short period of physical activity, such as walking, eating a high-fibre breakfast, and including something like prunes or a warm caffeinated drink if they work for you,\u201d he says.<\/p>\n\n\n\n

\u201cThen, sit on the toilet for five to 10 minutes without straining, even if you do not have a strong urge.\u201d<\/p>\n\n\n\n

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Sitting too long on the toilet (hi, phone scrollers) can actually contribute to piles, thanks to the extra pressure on your rectal veins. Photo credit: Getty<\/figcaption><\/figure>\n\n\n\n

Consistency is what makes it stick. \u201cMany people notice changes in their bowel habits when they travel or when their sleep schedule changes,\u201d Kashyap says. <\/p>\n\n\n\n

\u201cKnowing this ahead of time allows you to maintain as much of your routine as possible.\u201d<\/p>\n\n\n\n

But when the urge does hit, outside that window or not, don\u2019t suppress it \u2013 yes, even if that means using a public toilet. <\/p>\n\n\n\n

\u201cIgnoring the urge to have a bowel movement allows stool to remain in the rectum longer, where even more water can get absorbed,\u201d explains Kashyap. <\/p>\n\n\n\n

\u201cOver time, the rectum can become less sensitive to stretching, meaning you may stop feeling the urge until it becomes much fuller.\u201d\u00a0<\/p>\n\n\n\n

2. Build up your fibre intake, but slowly<\/h2>\n\n\n\n

The advice to \u201ceat more fibre\u201d gets thrown around so often it\u2019s easy to tune out. But the numbers behind it are worth paying attention to: you need around 25\u201338g a day, and only 5 per cent of American adults actually hit that target.<\/p>\n\n\n\n

\u201cFibre is the cornerstone of constipation prevention,\u201d says Ravella.<\/p>\n\n\n\n

\u201cIt increases stool bulk, stimulates the gut mucosa to secrete water and mucus, and improves stool consistency by increasing its water-holding capacity.\u201d<\/p>\n\n\n\n

So if almost everyone\u2019s falling short, where do you start?<\/p>\n\n\n\n

\u201cSoluble fibre \u2013 psyllium, oat bran, barley, beans \u2013 has the strongest evidence, particularly psyllium, which is the most studied and recommended,\u201d says Ravella. <\/p>\n\n\n\n

Insoluble fibre \u2013 wheat bran, whole grains, vegetable skins \u2013 adds bulk, she says, but may worsen bloating, pain and flatulence in some people.<\/p>\n\n\n\n

\"Psyllium
Psyllium is a natural fibre made from ground plant husks \u2013 just one teaspoon can help bulk up stool and keep things moving. Photo credit: Getty<\/figcaption><\/figure>\n\n\n\n

\u201cIn general, both soluble and insoluble fibre are useful,\u201d Ravella clarifies. She recommends getting as much fibre as possible from whole plants, and only supplementing where necessary. <\/p>\n\n\n\n

The key is to build up your fibre intake gradually. \u201cIncreasing fibre by around 5g a week can help minimise bloating and gas,\u201d says Ravella.<\/p>\n\n\n\n

Whenever possible, she recommends getting fibre from whole plant foods rather than supplements, although psyllium supplements can be useful if you\u2019re struggling to get enough through your diet.<\/p>\n\n\n\n

As for which foods to add to your next shopping list: \u201cKiwifruit, prunes, and coffee can help by increasing stool water or stimulating colon contractions,\u201d says Kashyap. <\/p>\n\n\n\n

Rye bread, chia seeds and flaxseeds are all packed with fibre too.<\/p>\n\n\n\n

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Read More:<\/h3>\n\n\n\n