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- 1. You have to go every day to avoid constipation
- 2. Lack of fiber is a frequent cause of constipation
- 3. Chocolate causes constipation
- 4. Stress can cause constipation
- 5. Drinking more water doesn’t help
- 6. Constipation is more common on vacation
- 7. Rice always causes constipation
- 8. Natural laxatives are risk-free
- 9. Constipation mainly affects women
- 10. Exercise helps improve digestion
- Listen to Your Body, Not the Myths
Bloating, heaviness, discomfort… Constipation is a common digestive issue, surrounded by many misconceptions. Some people think you must have a bowel movement every day, others blame chocolate, rice, or vacations. But what’s the truth?
In this article, we help you sort fact from fiction about constipation to better understand it, stay calm, and act effectively.
1. You have to go every day to avoid constipation
False.
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There is no universal “ideal” frequency. Constipation is defined when stools are:
- Less frequent than 3 times a week
- Hard, difficult to pass
- Accompanied by digestive discomfort
Some people have perfectly normal transit with a bowel movement every two or three days. What matters is regularity and the absence of discomfort.
2. Lack of fiber is a frequent cause of constipation
True.
A diet low in fiber is one of the main contributors to constipation. Fiber increases stool bulk and helps it move through the colon.
You’ll find fiber in:
- Fruits (with the skin), vegetables, legumes
- Whole grains
- Seeds and nuts
Goal: 25 to 30 grams of fiber per day.
3. Chocolate causes constipation
False (but not for everyone).
Dark chocolate rich in cocoa contains fiber and polyphenols that can actually promote digestion. However, additives in industrial chocolates or excessive consumption can slow digestion in sensitive individuals.
Listen to your body, everyone reacts differently.
4. Stress can cause constipation
True.
The brain and gut are closely connected. Under stress, your body may:
- Change intestinal rhythm
- Tighten colon muscles
- Disrupt digestion
The result: slowed transit. Some even call it “functional bowel disorder.” Learning to manage stress can significantly improve digestion.
5. Drinking more water doesn’t help
False.
Water is essential to hydrate stools and make them easier to pass. A lack of fluids can make stools hard, dry, and difficult to expel.
Drink at least 1.5 liters a day, especially if you increase your fiber intake.
6. Constipation is more common on vacation
True.
Changes in routine, environment, diet, or schedule can disrupt digestion. The discomfort of travel (long journeys, unfamiliar bathrooms) can also inhibit the urge.
Solution: stay well hydrated, move every day, and keep fiber-rich foods handy.
7. Rice always causes constipation
False.
White rice, which is low in fiber, can slow digestion. By contrast, wholegrain rice, rich in insoluble fiber, can improve transit.
Prefer whole grains like brown rice, quinoa, or whole-wheat pasta.
8. Natural laxatives are risk-free
False.
Natural laxatives (senna, rhubarb, buckthorn…) can be effective occasionally but should not be used regularly without medical advice. Prolonged use can:
- Make the intestine “lazy”
- Cause electrolyte imbalances
- Create dependence
It’s better to focus on diet and lifestyle changes.
9. Constipation mainly affects women
True.
Women are more often affected because of:
- Hormonal fluctuations (periods, pregnancy, menopause)
- Greater digestive sensitivity
- A pelvic floor weakened by childbirth
But men are not spared, especially after age 50.
10. Exercise helps improve digestion
True.
Moving engages the abdominal muscles and stimulates colon movement. Just a 30-minute walk daily can help restore regularity.
Particularly beneficial activities:
- Brisk walking
- Swimming
- Yoga (some poses stimulate the intestines)
Listen to Your Body, Not the Myths
Constipation is not inevitable and does not have a single cause. It can be dietary, emotional, hormonal… or simply linked to lifestyle habits.
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To address it effectively in the long term, focus on:
- A fiber-rich diet
- Good hydration
- Some daily movement
- Time for yourself (and unhurried bathroom breaks)
And above all, don’t rely on clichés. Every body is unique, and your gut deserves your attention, not your frustration.
