Let’s talk about something a bit taboo… poop. Constipation might not be your go-to conversation starter, but it’s one of the best indicators of your overall health. If you’ve ever found yourself wondering, “Am I constipated?” — you’re far from alone.
In this blog, you’ll discover the 5 signs of constipation to watch for, the impact it’s having across the UK and US, and the natural ways to get relief—without relying on laxatives. We’ll also explore the Bristol Stool Chart (yep, that’s a real thing!) and share a powerful story of one boy’s gut health breakthrough.
Constipation: A Silent Epidemic in the UK & US
Constipation has quietly become one of the most common digestive complaints in the modern world. In the UK:
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1 in 3 children and 1 in 7 adults suffer from constipation
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91% of adults and 96% of children don’t meet their daily recommended fibre intake
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It costs the NHS over £200 million annually in hospital visits and treatment
In the US:
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16% of adults and 33% of those over 60 experience chronic constipation
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Many rely on laxatives, which can become a crutch
The reasons? Diets low in fibre, ultra-processed foods, dehydration, and sedentary lifestyles.
Find out more:
Unveiling the constipation crisis
5 Signs You May Be Constipated
It’s not just about frequency. Constipation can show up in several subtle (and not-so-subtle) ways. Here are 5 of the most common signs:
1. You go less than 3 times a week
While everyone’s "normal" is different, fewer than three bowel movements per week is a key indicator.
2. Hard or lumpy stools
If your stool looks like small pellets or dry sausages, your body is likely struggling to stay regular.
3. Straining to pass stool
Bowel movements shouldn’t feel like hard work. If you’re pushing for more than a few minutes, it’s a red flag.
4. A sensation of incomplete emptying
If it constantly feels like you haven’t fully gone, your bowel may not be functioning efficiently.
5. Bloating or abdominal discomfort
Constipation often causes bloating, cramping, or a general feeling of "fullness" or tightness in the gut.
Real Story: How Leo Beat Chronic Constipation Naturally
Meet Leo—a 10-year-old who battled constipation for years. Despite seeing countless doctors, nothing worked… until his mum tried ió (previously branded as ió fibrewater, now ió Gut Health Drink.)
Within weeks, Leo found relief through the natural combination of prebiotic fibre and hydration. His story is a powerful reminder that sometimes simple, natural approaches can make the biggest difference.
👉 Use code LEO20 for 20% off your first ió order.
Kids & Constipation - 6 tips that can help
The Bristol Stool Chart: Decode Your Poop
The Bristol Stool Chart is a helpful visual guide that categorises your poop into 7 types:
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Type 1: Separate hard lumps = Severe constipation
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Type 2: Lumpy sausage shape = Mild constipation
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Type 3: Sausage with cracks = Borderline
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Type 4: Smooth sausage = Ideal
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Type 5: Soft blobs = Needs more fibre
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Type 6: Fluffy edges = Possible mild diarrhoea
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Type 7: Watery = Diarrhoea
It’s a simple, non-invasive way to check in on your gut health—great for adults and parents alike.
Natural Constipation Relief That Works
If your stool looks like Types 1 or 2, or you recognise the signs above, here are natural, effective ways to help your body get back on track:
✅ Eat more fibre
Aim for 25–30g per day. Focus on:
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Soluble fibre (oats, apples, chia seeds): helps soften stool
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Insoluble fibre (veg, wholegrains): adds bulk and speeds things along
✅ Stay well-hydrated
Water is essential for keeping stool soft and easy to pass. Dehydration is a leading cause of constipation.
✅ Get moving
Physical activity stimulates intestinal movement. Even a brisk 10-minute walk can help.
✅ Try prebiotic solutions
Products like ió Gut Health Drink (formerly ió fibrewater) combine hydration with gentle prebiotic soluble fibre—supporting gut health without harsh chemicals or artificial ingredients.
Why You Shouldn’t Ignore Constipation
Many people shrug it off as “just one of those things,” but chronic constipation can lead to:
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Hemorrhoids or anal fissures
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Abdominal pain or nausea
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Poor sleep, irritability, and low energy
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Higher long-term risk of diverticulosis or colon cancer
And for children, it can affect everything from school focus to social confidence.
Why Laxatives Aren’t the Long-Term Answer
Laxatives may seem like a quick fix, but frequent use can cause:
🚫 Dependency
Over time, your colon may rely on laxatives to move waste.
🚫 Electrolyte imbalance
Too-frequent use can deplete vital salts, affecting heart, nerve, and muscle function.
🚫 Dehydration
Some laxatives draw water into the bowel, which can leave you depleted.
🚫 Malabsorption
Speeding digestion can stop your body from absorbing important nutrients like iron and calcium.
🚫 Colon damage
Long-term use may reduce muscle tone in your colon, leading to more severe constipation.
Conclusion: It’s Time to Normalise the Conversation
Constipation is nothing to be embarrassed about—it’s common, manageable, and your body’s way of asking for help.
By understanding the signs, using tools like the Bristol Stool Chart, and taking simple, natural steps, you can support your gut in doing what it was designed to do.
Let’s stop avoiding the topic and start making gut health a daily priority—because how you go says a lot about how you’re doing.
Use the code 'LEO20' at checkout to get 20% off your first order of ió by clicking here.
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