7 Out of 10 Urban Indians Complain About Severe Gut-Health Issues: Know Why and Prepare for Gut Unclog

Despite India being the second largest global producer of fiber, only 5% of its population meets the recommended daily intake. This lack of adequate fiber intake contributes to gut health issues. 

Dietary fiber is essential for a healthy gut, weight management, blood sugar regulation, heart health, and constipation prevention.

Dietary fiber acts as nature’s broom, cleaning away health risks and enriching the digestive system's overall functioning. This raises questions about our nutritional habits and their potential impact on digestive health. 

Fiber keeps your gut healthy by making stool easier to pass and feeding good gut bacteria. This condition helps get rid of unnecessary irregular bowel movements, including constipation. Constipation is like a ‘warning sign’ that your body is giving about your gut health. 

Do you often experience hard or small stools and abdominal discomfort? These are clear indications of constipation. Gone are the days when ‘constipation’ was only an old age problem. Now, it is a common health issue that affects all ages. The good news? Small and consistent changes can make a huge difference.

The Current Prevalence of Constipation in India

Research says that the prevalence of constipation in India varies, but it is reported to be between 8.6% and 24.8%, which can cause diabetes, hypothyroidism, and anorectal disorders. 

Some other studies found that 22% of adults have constipation, with 13% complaining of severe constipation and 6% having constipation associated with certain comorbidities, such as diabetes, hypothyroidism, and anorectal disorders. 

This is the recorded data; however, a study revealed that 24.8% of people have self-reported constipation. Kolkata and Chennai have the highest rates. The number is alarming, especially when we consider that chronic constipation may lead to autoimmune diseases, cancers, and stomach ulcers. 

Daily Fiber Intake

Every age and gender has different fiber requirements. Nonetheless, experts recommend a minimum intake of 30 grams of dietary fiber daily for both men and women. 

Recommended Fiber Intake for Children

Recommended Fiber Intake for Adults

Are you meeting yours? Get checked with the Gut Microbiome test.

Long-Term Health Complications of Chronic Constipation

Chronic constipation occurs when you face irregular bowel movements continuously for several weeks. If there is no known cause of constipation, doctors refer to it as chronic idiopathic constipation. Chronic constipation may lead to long-term health complications, including: 

Hemorrhoids

Constipation makes you feel strained during bowel movements, which can cause your anus veins and lower rectum to swell. These swollen veins are piles or hemorrhoids.

Doctors recommend over-the-counter hemorrhoid cream or ointment to manage the symptoms of hemorrhoids. 

Rectal Prolapse

Does a feeling of irritation or itchiness occur around your anus? This sign is likely for chronic constipation to cause rectal prolapse. 

Rectal prolapse happens when a part of your large intestine or ‘rectum’ falls from its normal position. Your doctor may recommend home treatments, exercise, and diet modifications. 

Fecal Impaction

Fecal impaction is a condition that happens when a hard mass of your stool gets stuck in your colon. Doctors call it an ‘impacted bowel’ or ‘impacted feces.’ 

You may feel nauseous, vomiting, headache, loss of appetite, and abdominal bloating. Your doctor may recommend treatment based on the seriousness of your condition. 

Anal Fissure

A visible tear around your anus appears during an anal fissure. It is important to treat chronic constipation and avoid straining during bowel movements. 

A doctor may recommend topical treatment, injections, and medications to help relax your sphincter. 

Top Sources of Fiber to Boost Your Diet and Health

According to the Indian Council of Medical Research (ICMR)’s Dietary Guidelines, almost 40 percent of daily food should be vegetables (30 percent) and fruits (10 percent) because fruits and vegetables support digestion by providing essential nutrients, vitamins, and minerals that contribute to overall digestive health. 

Another survey indicates that only 26% of individuals include multigrain in their daily diet, while 19% do not consume them at all. Thus, 7 out of 10 Indians lack daily fiber requirements. Here are some crunchy, delicious, nutritious foods you can add to your diet to meet your daily fiber intake. 

1. Spinach 
2. Artichoke 
3. Rhubarb 
4. Sweet potatoes 
5. Figs 
6. Kiwis 
7. Apples 
8. Pears 
9. Dried plums 
10. Citrus fruits 
11. Flaxseeds and chia seeds 
12. Beans and peas 
13. Rye bread
14. Oat bran 
15. Kefir 

Constipation Risk Factors: Whos Most Vulnerable and Why?

Research found that women are more prone to constipation than men, especially when they get older, get pregnant, face hormonal changes, and pelvic floor issues. Despite that, there are certain other risk factors for constipation. 

• If you have a sedentary lifestyle, it may lead to digestive problems. 
• If you have eating disorders, stress, or depression, which may make your constipation worse. 
• Certain medications like antidepressants, blood pressure drugs, and painkillers can hinder your digestive health. 
• If you have a family history of constipation or hemorrhoids.  
• If you have any medical condition, such as Parkinson's disease, pelvic floor, and multiple sclerosis. 

How to Increase Fiber Intake and Optimize Gut Health?

Fiber-rich foods like wheat-based products, multigrain, cereals, fruits, and leafy vegetables support digestion by providing essential nutrients, vitamins, and minerals that contribute to overall digestive health. Interestingly, only 26% of individuals include multigrains in their daily diet, while 19% do not consume them at all.

The fiber content eases irregular bowel movements, such as constipation. Fiber is omnipresent in every food item. Just be mindful before eating any food. Check the nutrient details listed on the back of the packet to get a clear understanding of what you are eating. There are many ways you can incorporate fiber into your diet.

1. Include veggies in your meals to lower the risk of several chronic diseases. 
2. Popcorn is the best fiber-rich snack. Three cups of air-popped popcorn has 28 grams of fiber. 
3. Add fiber-rich fruits like apples, pears, berries, and watermelon to increase fiber intake. 
4. Fiber works best with water, so drink 8-10 glasses of water daily to prevent stool from becoming hard. 
5. Be mindful and go slow while adding fiber intake. This can prevent digestive issues like constipation, gas, and bloating. 

Redcliffe Labs Invoke Awareness on Constipation with ‘#GutUnclog’ Campaign

Nearly 33% of people dealing with constipation have never sought treatment, while 48% rely on home remedies to manage the condition, which highlights that Indians underestimate constipation issues. 

Constipation is often linked to various metabolic disorders. For instance, people with diabetes are 2.2 times more likely to experience constipation compared to non-diabetics, while those with hypothyroidism face a 2.4 times higher risk than people without the condition. Additionally, people with anorectal disorders are over 2.7 times more likely to develop constipation. The severity of constipation tends to increase when associated with these comorbidities.

However, increasing fiber intake, over-the-counter medicines, and home remedies are effective, but a stronger treatment option, like screening or blood tests, can help prevent the risk of constipation. 

Diagnostics are the backbone of the country. They give a clear understanding and check by performing various tests to diagnose constipation. 

Redcliffe Labs, a purpose-driven omnichannel diagnostic service provider with a vast network of 80+ highly developed labs and 2000+ collection centers, offers its services across 220+ cities in India with a home sample collection service. 

With ‘#GutUnclog’ Redcliffe Labs urges people to monitor their health from the inside out. Your gut’s health is in your hands–give it the care it deserves with the magic of fiber!

They follow stringent quality control practices to deliver 100% report correctness and offer various services from routine to specialized health checkups, creating a unique portfolio of 3600+ tests. Book the Gut Microbiome Test to identify imbalances affecting digestion, immune function, and overall health. 

A healthier gut means a healthier you!