Almost everyone deals with constipation at some point in their life – when going to the bathroom gets less frequent and harder. It is very common and can happen to anyone, though it’s more typical in women (especially during pregnancy), the elderly, and young children.

Constipation is not something you should just brush off. Regular digestion is a key part of staying healthy as it helps clear out toxins and waste that your body doesn’t need. If this stuff sticks around too long, it can cause problems. That’s why figuring out what’s messing with your system and dealing with it quickly is so important, especially if constipation becomes a long-term thing.

Since constipation is usually a symptom of something else going on, it can look different for each person. Everyone’s bathroom habits are different, but generally, a healthy gut should get rid of waste two to three times a day depending on how much you’ve eaten. If you're going less than three times a week, it's a sign you might be constipated. You know your body best, so keep an eye on what’s “normal” for you—there's no perfect number, but staying regular is what matters. A good test to check your food transit is by eating sweetcorn or beetroot, when you see either sweetcorn in the pan or reddish poo in the pan tells you when the beetroot has made an appearance (obviously dark purple red not red as in blood!)

Constipation isn’t the most fun topic to talk about, but understanding what could be causing it can help you figure out why you’re dealing with it. If you're ever worried, don't hesitate to check in with your doctor.

Digestion is a complicated process that involves a many organs, enzymes, and even bacteria. It takes about 18 to 24 hours to break down food and pass out the leftover waste. How soft or hard your stool is depends on your diet and how fast things move through your colon. If your colon absorbs too much water or moves too slowly, you can end up with hard, dry stools, which leads to constipation.

When waste hangs out in your colon too long, it can break down and re-release toxins into your bloodstream, this is called self-poisoning. If your diet’s part of the problem, you might also have undigested food causing fermentation, which leads to bad bacteria and even parasites in your gut. So, it’s clear why it’s important to tackle constipation before it causes bigger issues. Left unchecked, it can weaken your immune system and even affect your organs.

What can cause constipation?

Constipation can be a sign of lots of different conditions or situations. Some common causes are:

• Digestive disorders like IBS, Crohn’s disease, or “leaky gut”
• Imbalance between good and bad gut bacteria
• Food intolerances or allergies
• Changes in routine, like traveling
• Medications (especially antibiotics, which mess with gut microbiome)
• Lack of exercise
• Dehydration
• Stress, which can affect digestive enzymes
• Getting older (as enzyme levels drop)
• Pregnancy

That said, diet is usually the biggest culprit. It makes sense since your digestive tract is where food comes in, nutrients get absorbed, and waste gets kicked out. If you’re eating a lot of processed foods, sugar, dairy, alcohol, or caffeine—and not enough whole foods like fruits and veggies—you’re more likely to get constipated. In rare cases, constipation can point to something more serious, so see a doctor if you're worried or it keeps happening.

How to prevent constipation?

Every day, you make choices that affect your digestion—what you eat, drink, how much you move, and how you live. Prevention is key, and you can keep things moving smoothly by making smart decisions:

• Eat foods that are as close to their natural state as possible. Avoid heavily processed stuff.
• Go for organic and seasonal fruits and veggies—they’re packed with fibre and other good nutrients for digestion.
• Add probiotic foods like kefir, miso, and sauerkraut to help the good bacteria in your gut.
• You can also take supplements like Catalyst - digestive enzymes, Probio+ - pre and probiotics, and Inulin & Fos - soluble fibre to help out.

If you often get constipated, slowly increase your fibre intake. Foods rich in soluble fibre (like oats, psyllium, and legumes) can help bind with toxins, while insoluble fibre (whole grains, fruits, veggies) adds bulk and softness to your stool.

Staying hydrated is key, too. Drinking enough water ensures your stool stays soft and moves easily. If you’re eating more fibre, make sure to drink more water—otherwise, it could make constipation worse. Aim for 6-8 glasses of filtered water daily. 

Finally, stay active! Exercise is a simple way to help keep your digestion on track.

And for a little extra help, you could try giving your system a 'spring clean' now and then. Cleansing therapies, like colon hydrotherapy or enemas, have been used for ages to get rid of waste and toxins that build up. You feel amazing and certainly have a spring in your step after having one!