Let’s face it—constipation and the talk of poo isn’t a popular conversation topic. Yet, bowel movements can tell us a lot about our health. Understanding the 5 signs of constipation to look for and what to do about it will help you back on the road of regularity.
If you're looking to kick laxatives to the curb, and not only learn about the signs of constipation, but what you can do for natural constipation relief, this is the blog for you!
Constipation is one of the most common digestive complaints, but many people are reluctant to talk about it. In reality, ignoring or feeling embarrassed about constipation can lead to more serious health problems.
In this blog we will talk about:
- Understanding the 5 signs of constipation
- Constipation: The silent epidemic
- Signs of Constipation: What to Watch For
- The Bristol Stool Chart: Your Digestive Health Tracker
- What You Can Do About Constipation
- Why Constipation Isn’t Something to Ignore
- Why Long-Term Use of Laxatives Can Be Harmful
- Conclusion: Normalise the Constipation Conversation
We will also share an incredibly impactful video (below) from a Mum of a 10 year old boy (Leo) who had chronic constipation for years that no specialist was able to sort out - until ió fibrewater came to Leo's rescue!
Ps. Get a 20% discount on ió fibrewater by using the code 'LEO20' - find out more below!
Constipation: The silent epidemic that nobody is talking about
Constipation has hit epidemic levels in the UK and western world - almost solely due to ultra processed foods and extremely low fibre intake. It's the elephant in the room that we need to be talking about!
Here are some jaw-dropping figures:
- 1 in 3 children and adults over 65 are constipated, as are 1 in 7 adults
- 96% of children and 91% of adults aren't getting enough of their daily recommended fibre intake
- Constipation costs the NHS (England) over £200 Million annually in unscheduled hospital visits and medications
No wonder why we're so constipated as a nation...
A jaw-dropping 9% of adults and 4% of kids getting the recommended daily intake (RDI) of fibre in the UK, no wonder there's such a high incidence of constipation!!! And other Western countries have similar figures.
And if you didn't already know this - fibre isn't just for constipation, it's linked to lowering the risk of cardiovascular disease, type 2 diabetes, colorectal cancer and obesity.
Find out more:
Unveiling the constipation crisis
Constipation not only causes pain and discomfort, it can affect children's ability to concentrate in school and enjoy activities. It affects our sleep, mood, ability to socialise and our self-esteem. This is in addition to the effects of constipation on our health longer term. (Check out the associated health issues with long-term laxative use below).
Looking for more information? Check out our blog:
Kids & Constipation - 6 tips that can help
5 Signs of Constipation: What to Look For
Constipation isn’t just about how often you go; it’s also about how hard it is to pass stool. The typical signs include:
- Infrequent bowel movements (less than three times per week)
- Hard or lumpy stools
- Straining during bowel movements
- A feeling of incomplete evacuation
- Abdominal discomfort or bloating
Ignoring these signs can make constipation worse, leading to more severe health issues like hemorrhoids, anal fissures, or even colon complications over time. Chronic constipation can also increase your risk of conditions like diverticulosis or even colon cancer if it persists for years.
Understanding the signs of constipation and how to monitor them can help you stay on top of your digestive health. One of the simplest tools to keep track of your bowel habits is the Bristol Stool Chart, a straightforward guide that lets you assess the state of your/your children's stool.
The Bristol Stool Chart: Your Digestive Health Tracker
The Bristol Stool Chart is a simple tool that classifies stool into seven categories based on its shape and consistency, helping you understand what your body is telling you:
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Type 1: Separate Hard Lumps
Indicates severe constipation, suggesting a lack of fibre and hydration. (We have a great solution for both of these with ió fibrewater!) -
Type 2: Lumpy Sausage-Shaped Stools
Sign of mild constipation. -
Type 3: Sausage-Shaped with Cracks
Considered normal, but slightly hard and indicative of needing more fiber. -
Type 4: Smooth and Soft Sausage
The ideal stool type, showing a healthy digestive system. -
Type 5: Soft Blobs with Clear Edges
Suggests a slight lack of fibre, though bowel movements are still regular. -
Type 6: Fluffy Pieces with Ragged Edges
May signal mild diarrhea or digestive upset. -
Type 7: Watery, No Solid Pieces
Indicates diarrhea, which can lead to dehydration if it persists.
Natural Constipation Relief
If you notice your stool resembling Types 1 or 2 on the Bristol Stool Chart, it’s time to make changes. Adding more fibre to your diet, staying well-hydrated, and getting regular physical activity can work wonders and are great for natural constipation relief.
Products like ió fibrewater - which is crystal-clear and made with soluble prebiotic fibre are a great way to naturally increase your fibre and water intake, support your gut health and keep your digestive system running smoothly.
Here’s why fibre is key:
- Soluble fibre absorbs water and forms a gel, making stool easier to pass.
- Insoluble fibre adds bulk to stool, promoting regularity.
- Hydration is critical, especially if your stool is hard or lumpy.
We've combined hydration + prebiotic soluble fibre to create ió fibrewater! Plus, there's no added sugar, keto-friendly, and has no nasty artificial colours, flavours or preservatives, too!
Why Constipation Isn’t Something to Ignore
Many people treat constipation as a minor inconvenience, but chronic constipation can have serious consequences. Ignoring symptoms increases the likelihood of more painful conditions, including hemorrhoids or anal fissures. Over time, untreated constipation can lead to more serious gastrointestinal problems, such as an increased risk of colon cancer due to prolonged contact of waste with the colon lining.
Why Long-Term Use of Laxatives Can Be Harmful
Laxatives can provide short-term relief from constipation, but using them for an extended period can lead to serious health complications. While they are effective in stimulating bowel movements, habitual or chronic use can cause dependency and even worsen the very symptoms they are meant to relieve. Here’s why long-term use of laxatives should be avoided and natural constipation relief is imperitive:
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Laxative Dependency
Your colon can become reliant on laxatives to stimulate bowel movements, which reduces its natural ability to contract and move stool. This condition, known as laxative dependency, can lead to chronic constipation when laxatives are stopped, creating a vicious cycle where the body struggles to pass stool on its own. -
Electrolyte Imbalance
Overuse of laxatives—particularly stimulant laxatives that force the bowel muscles to contract—can cause an imbalance in key electrolytes like sodium, potassium, and magnesium. These electrolytes are essential for muscle function, including those in the intestines, and imbalances can lead to muscle weakness, irregular heartbeats, and even more serious complications such as kidney damage. -
Dehydration
Laxatives, especially those that draw water into the intestines (such as osmotic laxatives), can lead to severe dehydration. When your body loses too much water, it can affect multiple systems, including kidney function, and lead to feelings of weakness, dizziness, and confusion. -
Damage to the Digestive Tract
Long-term use of laxatives can irritate and damage the lining of the intestines, potentially leading to a condition called cathartic colon. This condition results in the loss of colon muscle tone, making it increasingly difficult for the colon to move stool naturally, even when laxatives are no longer in use. -
Nutrient Malabsorption
Laxatives that cause stool to move through the digestive tract too quickly can interfere with the absorption of vital nutrients. This can lead to malnutrition over time, causing deficiencies in essential vitamins and minerals like calcium, iron, and vitamin D.
Conclusion: Normalise the Constipation Conversation
It’s time to break the silence around bowel health. Constipation is common, but it’s not something to ignore. By recognizing the signs and using tools like the Bristol Stool Chart, you can stay ahead of potential problems. And remember, ió fibrewater can help you maintain a healthy digestive system, naturally.
There’s no need to shy away from talking about bowel movements—after all, they’re a direct reflection of how our bodies are functioning.
Let’s drop the taboo and don’t be afraid to talk about constipation!
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