3 min readNew DelhiMar 19, 2023 01:50 PM IST
First published on: Mar 17, 2023 at 08:50 PM IST
Do you find it hard to poop after waking up on most mornings? This, according to Dr Siddhant Bhargava, a diet and nutrition expert, could be an “early sign” of acute constipation, one of the most common digestive problems today. But worry not, he also suggested the top three tips to manage the problem before it gets aggravated.
“Raise your hand if you wake up and don’t feel the urge to take a dump. This could be an early sign of acute constipation. Looking for some tips to have the best poop of your life? I have you covered,” he captioned a video on Instagram.
1. Consume 30 grams of fibres. Green vegetables, fruits, and nuts contain fibre.
2. Gastric-colic reflex. When you consume food in the daytime right after you have woken up, your colon contracts and helps you to poop.
3. Place a footstool in your bathroom. Keep your legs on the stool. The moment you elevate your legs, your colon and rectum come into a posture or a curvature which is favourable for the ejection of poop.
Speaking to indianexpress.com, Ushakiran Sisodia, Registered Dietician and Clinical Nutritionist Diet and Nutrition, Nanavati Max Super Speciality Hospital said, “Constipation is a common digestive problem that is characterized by infrequent or difficult bowel movements, discomfort, bloating, or hard, dry stools. It is primarily caused by low fibre or water intake, minimal physical activity, certain medications, or clinical conditions. Stress has also been recognised as a significant factor contributing to constipation”.
He added that sedentary lifestyle, combined with a lack of physical activity and junk food are “causing an increase in cases of constipation.”
Dr Rahul Dubbaka, Consultant – Gastroenterology, CARE Hospitals, Banjara Hills, Hyderabad, concurred and added, “Constipation is a common condition that can occur for a variety of reasons, including a low-fibre diet, dehydration, lack of physical activity, certain medications, and medical conditions such as irritable bowel syndrome, hypothyroidism, or diabetes. In simple words, when stool moves too slowly through the digestive system, it can become hard and difficult to pass, causing discomfort and pain — which is known an constipation”.
Dr Dubbaka also shared a few tips to keep constipation at bay. They are:
• Increase your fibre intake: Eating foods that are high in fibre, such as fruits, vegetables, whole grains, and legumes, can help soften stool and make it easier to pass.
• Stay hydrated: Drinking plenty of fluids, especially water, can help keep stool soft and easy to pass.
• Exercise regularly: Regular physical activity can help stimulate bowel movements and prevent constipation.
• Try natural laxatives: Certain foods, such as prunes, figs, and flaxseeds, can have a natural laxative effect and help relieve constipation.
• Use over-the-counter remedies: Over-the-counter laxatives, such as stool softeners, bulk-forming agents, and stimulants, can help relieve constipation. However, these should be used with caution and only under the guidance of a healthcare professional.
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Constipation is a common digestive problem that is characterized by infrequent or difficult bowel movements, discomfort, bloating, or hard, dry stools. (Pic source: Getty/Thinkstock) 
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