Common Causes of Constipation
Constipation can happen for many reasons. The most common causes include:
- Low fiber intake
- Inadequate hydration
- Sedentary lifestyle
- Medical conditions such as hypothyroidism or IBS-C
If left unmanaged, chronic constipation can lead to bloating, abdominal discomfort, and even changes in the gut microbiome.
Different Types of Fiber
Dietary fiber is the indigestible part of plant foods that plays a key role in digestion and gut health. There are two main types:
1. Soluble fiber
Dissolves in water to form a gel-like substance, softening stools and making them easier to pass.
- Found in: oats, apples, carrots, chia seeds, beans.
2. Insoluble fiber
Adds bulk to stools and speeds up their passage through the intestines.
- Found in: whole wheat, brown rice, leafy greens, nuts.
Both types work together to support regularity and feed beneficial gut bacteria, making fiber one of the most important nutrients for constipation relief.
How Much Fiber Do We Need?
According to Malaysia’s Recommended Nutrient Intakes (RNI), adults should aim for 20–30 grams of dietary fiber per day. This target is designed to be both effective for digestive health and realistic for the Malaysian diet. Hitting this range helps support bowel regularity, balance blood sugar, maintain healthy cholesterol levels, and feed beneficial gut bacteria.
To put it into perspective, 20–30 g of fiber can come from a variety of sources in a day — for example:
- 2 servings of fruit (e.g., a banana + an apple)
- 2 servings of vegetables (e.g., stir-fried kangkung + cucumber salad)
- A serving of whole grains (e.g., brown rice or whole-wheat bread)
- A handful of beans, lentils, nuts, or seeds
The key is variety — combining soluble fiber (which softens stools) and insoluble fiber (which adds bulk) gives the best results for gut health.
How Fiber Works in the Digestive System
Fiber plays a crucial role in keeping our bowels healthy and regular. Soluble fiber dissolves in water to form a gel-like substance in the intestines. This gel helps stools retain moisture, making them softer and easier to pass. Softer stools mean less straining, which reduces discomfort and lowers the risk of complications like hemorrhoids.
On the other hand, insoluble fiber does not dissolve in water. Instead, it passes through the digestive tract largely intact, adding bulk to the stool. This bulk gently stretches the walls of the intestine, triggering muscle contractions called peristalsis, which push waste through the colon more efficiently.
Certain fibers, known as prebiotics, go one step further by feeding the beneficial bacteria in our gut. These bacteria ferment the fiber, producing short-chain fatty acids (SCFAs) that help keep the colon healthy, reduce inflammation, and further stimulate gut muscle activity. Over time, a high-fiber diet not only improves stool consistency but also helps maintain a healthy gut rhythm, which is especially important for people with constipation-predominant IBS (IBS-C).
Does Hydration Status Cause Constipation?
Water is essential for stool softness. In fact, the colon absorbs water from the waste material passing through. If your body is dehydrated, the colon pulls out more water to keep you hydrated — leaving the stool hard, dry, and more difficult to pass. When you eat enough fiber and drink enough fluids, the fiber holds water in the stool so the colon doesn’t over-absorb it. This keeps stool soft and of a healthy consistency, which reduces straining and helps regular, more comfortable bowel movements. Good hydration also supports the gut bacteria that ferment some fibers into short-chain fatty acids — these compounds help nourish the colon and support rhythmic muscle activity.
How Much Water Should You Drink for Constipation Relief?
What to aim for: most adults should target about 1.5 – 2.0 litres of fluid a day as a baseline, and probably more if you’re increasing fiber, physically active, or living in a hot climate. Instead of chugging a big amount at once, spread fluids through the day — with and between meals. If you’re adding fiber quickly (for example starting chia, psyllium, or more legumes), consciously up your water intake right away; a practical rule is to always take fiber powders and seeds with a full glass of water and keep sipping afterwards.
What to Drink and What to Limit for Better Bowel Health
Plain water, herbal teas, clear broths, and water-rich foods like soups, watermelon, and cucumber are all great for hydration. Coffee and tea can help stimulate the bowels for some people, but because they are mildly diuretic, they shouldn’t be your only source of fluids. Alcohol dehydrates the body, so it’s best to limit it if you’re trying to improve bowel regularity.
Hydration Tips for IBS-C and Older Adults
Older adults and some people with heart or kidney conditions may need tailored fluid targets — check with a clinician before increasing fluids a lot. For people with IBS-C, a gradual increase in soluble fiber plus steady hydration often helps, but sudden large increases can cause gas or bloating; go slowly and adjust. Also remember fiber supplements can interfere with some medications, so take medicines at a different time (usually 1–2 hours apart) and follow product instructions.
Practical Hydration Tips to Prevent Constipation
Simple daily hydration habits can support better digestion and help keep bowel movements regular.
- Always drink a full glass of water with fiber supplements (e.g., psyllium, chia, flaxseed).
- Keep a water bottle nearby and sip regularly.
- Pair fiber-rich meals with fluids (e.g., oatmeal + water or tea).
- Increase fiber gradually to avoid gas and bloating, especially for IBS-C.
Effective Constipation Relief and Gut Health with GHHS Healthcare
Constipation can often be eased through simple but consistent lifestyle changes, especially by eating enough fiber, drinking adequate fluids, and making mindful daily choices. A balanced mix of soluble and insoluble fiber, combined with steady hydration, not only softens stools and improves bowel movements but also supports overall gut health. By paying attention to diet and hydration, many Malaysians can find natural relief from constipation and enjoy better comfort, energy, and wellbeing in daily life.
At GHHS Healthcare, we understand that each person’s digestive health needs are unique. Our Dietitian and Nutrition Services provide personalised guidance on fiber intake, hydration, and balanced meal planning to help manage constipation effectively. In addition, our comprehensive health screening packages can identify underlying conditions that may contribute to digestive issues, allowing you to take proactive steps for long-term gut health. By combining expert advice with regular health monitoring, GHHS Healthcare supports you in achieving comfortable, regular digestion and overall wellness.
Book a consultation with GHHS Healthcare’s dietitians or schedule a health screening today to support better digestion and overall gut health.
