Constipation Be Gone

Constipation is a common yet often overlooked digestive problem. Research shows that up to 24% of U.S. adults live with chronic constipation, and more than 60% never seek treatment. Southeast Asia reflects a similar trend.

In Singapore, studies report that 7.3% to 25.1% of adults experience chronic constipation, with higher rates among women in their 20s and men over 70. In Malaysia, about 14% to 33% of older adults are affected, and even 16.2% of university students—showing that constipation impacts every age group.

Though frequently dismissed as a minor nuisance, constipation can point to deeper gut imbalances and may be linked to long-term concerns such as IBS, inflammation, and lowered immunity.

The good news: constipation is highly preventable and treatable with natural, sustainable lifestyle changes. Whether you or your child is dealing with irregularity, bloating, or that uncomfortable “stuck” feeling, this guide will help you restore healthy balance naturally.

What Is Constipation?

Constipation isn’t just hard stools or skipping a day. Medically, it means infrequent, difficult, or incomplete bowel movements—often accompanied by bloating, fatigue, irritability, or mild nausea. Over time, it can contribute to issues like IBS, skin problems, low energy, and poor nutrient absorption.

Digestive experts note that healthy bowel habits are 2–3 movements per day, ideally 10–14 hours after each meal. If you’re going only once a day or less, your colon may be holding the waste of 5–6 meals or more.

The Hidden Toll of Constipation

When waste lingers too long, it affects the body in multiple ways:

• The colon absorbs too much water, making stools dry and painful
• Toxins re-enter the bloodstream, burdening the liver and affecting skin, mood, and energy
• The gut microbiome becomes imbalanced, weakening immunity and increasing inflammation
• Residue builds up on the colon walls, making elimination harder
• Straining can lead to haemorrhoids and fissures
• The gut lining weakens, contributing to “leaky gut”
• The gut-brain axis is disrupted, causing irritability or brain fog
• Nutrient absorption declines

A Malaysian study even found that some people retain the waste of up to nine meals when they move their bowels only every few days—explaining that bloated, sluggish, unwell feeling many experience.

Why Am I Constipated?

Most modern habits slow down your bowels. Common causes include:

• Low-fibre, highly processed diets
• Not drinking enough water (especially with sugary or caffeinated drinks)
• Sitting too much and lack of exercise
• Antibiotics that disrupt good gut bacteria
• Stress, which slows digestion
• Ignoring the urge to go or poor toilet posture

Kids get constipated too—usually from low fibre, not enough water, and avoiding uncomfortable school toilets.

Natural Strategies to Prevent Constipation

2. Rebuild Friendly Bacteria

Probiotics like ImmuFlora® or homemade yoghurt help restore gut balance, especially after antibiotics. They reduce inflammation and improve bowel motility.

3. Move Your Body Daily

Movement wakes up the bowels. Try:

• 30–40 minutes of walking, biking, or swimming
• 10 minutes of rebounding (similar benefits to a 2-mile jog)
• A short walk after meals

Constipation isn’t just discomfort—it’s a signal your gut needs support. A few simple shifts can reset your system and bring back regular, healthy bowel movements. Nourish your gut, keep your body moving, stay hydrated, and let your natural rhythm return.

The 4-Step Constipation Recovery Plan

1. Remove Waste Buildup

Use gentle herbal support to clear the colon and improve regularity.
Recommended: Herbal Matrix Powder / Herbal Klenz

2. Hydrate Deeply

Proper hydration softens stool and keeps digestion moving.
Best choices: distilled water, fresh vegetable juices, Honegar, spirulina drinks.

3. Rebuild Good Bacteria

Restore a healthy microbiome for better motility and less inflammation.
Recommended: ImmuFlora® or homemade yoghurt.

4. Reform Diet & Movement

Adopt daily habits that keep your bowels naturally active.
Focus on: fibre-rich foods, consistent exercise, and reducing refined foods.

Special Notes for Parents: Preventing Constipation in Children

Offer plenty of fruits, vegetables, and fibre-rich foods.

Prefer breastfeeding over cow’s milk in early years.

Limit processed foods and screen time.

Encourage squatting rather than sitting for bowel movements.

Use a gentle water enema only if needed, alongside lasting dietary and lifestyle changes.