Effective Remedies for Winter Constipation: Easy Tips to Relieve Your Digestive Issues

As the temperature drops and the days get shorter, many of us embrace the cosy comfort of winter – but for some, this season also brings an uncomfortable issue: constipation. 

Although it may be easy to attribute all the cause to cold, be it the dryness of the skin, lack of motivation, the reality is that winter can actually have a significant effect on the digestive system. 

It could be an inadequate water intake, a lack of physical exercise or even food, but winter seasons can disrupt your bathroom routine, leading to bloating, discomfort, and slow digestion.

But why, precisely, does winter cause constipation, and more to the point, what can you do about it? 

In this blog, we will discuss the general symptoms, the causal factors, and easy yet effective remedies to help you remain regular during cooler weather.

Continue to read to learn how little lifestyle changes and conscious decisions can change everything in ensuring that the digestive system stays joyful throughout the winter.

Understanding Constipation: Common Symptoms and Causes

According to some experts, it is considered healthy to have a bowel movement between 3 times a day and 3 times a week. However, constipation can occur when bowel movements are infrequent or difficult to pass. Some of the common symptoms of constipation include:

Some of the common symptoms of constipation  can be:-

• Passing fewer than three stools a week or three bowel movements a week.
• Having lumpy or hard, dry stools.
• Straining to have bowel movements. 
• Feeling as though there’s a blockage in the rectum that prevents bowel movements. 
• Stomach ache or cramps. 
• Feel bloated and nauseous.
• Loose stools are rarely present without laxatives.

Why Cold Weather Affects Your Digestion

With the onset of winter cold, there is likely to be an increase in digestive problems.

The key factors why your gut may work harder during the colder months are as follows.

Less Physical Exercise

Winter weather may lead individuals to exercise less because cold weather deters outdoor activities and fosters a more sedentary lifestyle.

Less physical activity also delays digestion, making it harder to move food through the intestines. This lack of movement can lead to constipation and other digestive issues, which can aggravate winter symptoms.

Cold Dehydration

When the weather is cold, we are not as thirsty, so we drink less water.^[1]. This water loss may make stools harder and slow digestion, leading to constipation.

The body cannot sustain optimal digestion without proper hydration, especially when colder temperatures already strain it.

Diet Modifications

Winter diets are more prone to high-calorie comfort foods with high levels of saturated fat/ processed foods and low fibre content.^[2] Such foods can slow digestion and help prevent constipation. Sometimes loss of appetite can also cause constipation.

Moreover, the indulgence of the holidays often leads to excessive consumption of processed or sugary products, which can affect intestinal health and digestive performance during colder seasons. During the cold season/winter, intake of hot caffeinated beverages such as coffee and tea increases, which can also contribute to constipation.

Less Exposure to Sunlight

There is less sunlight in the winter, which results in lower vitamin D levels and may affect intestinal health. Vitamin D is crucial for the digestive system, and a lack of vitamin D may affect digestion.

The absence of sunlight also affects mood and energy, which can also defeat healthy digestive patterns.^[3]

Cold Weather Stress

Winter is characterised by shorter days, reduced sunlight, and lower temperatures, all of which increase cortisol levels^[4].

A higher stress level may lead to digestive complications, as stress hormones can slow digestion, causing bloating, indigestion, and constipation. Dealing with stress is a necessary component in keeping the gut healthy during winter^[5].

Psychology can affect the digestive system; according to studies, it is shown that individuals under stress and anxiety tend to experience chronic constipation. Being mindful and indulging in mind relaxation activities can help individuals prevent constipation.

Slow Metabolism

Metabolism tends to slow down during cold months as the body conserves energy to stay warm.^[6]

Reduced metabolism may reduce the digestive system’s efficiency, thereby complicating the passage of food through the digestive system. This stagnation may lead to discomfort, bloating, and constipation when combined with other winter conditions.

Fibre Deficiency

During winter, humans consume less fresh fruit and vegetables and instead consume heavier and more comforting foods^[7].

The result of this decrease in fibre intake may be a slow bowel movement and constipation. The fibre plays a vital role in ensuring healthy digestion, and in its absence, the gut does not perform well in the colder seasons. Fiber may help in adding bulk to the stool, making it easy to pass through the intestines.

Longer Sleep Hours

The body is more likely to sleep during winter because there is not enough time during the day. As sleep is essential for health, too much sleep may interfere with digestion^[8].

A prolonged sedentary lifestyle, accompanied by irregular eating habits, may lead to digestive system issues, bloating and constipation. Digestion is maintained by keeping the body active.

Aashirvaad Atta with Multigrains introduced Digestion Quotient, a 2-minute questionnaire that helps you calculate your digestion score. Here, you will answer questions about your digestive system to help you better understand it.

Effective Ways to Relieve Digestive Issues in Winter

The following are some methods for dealing with and relieving digestive problems during winter. These simple interventions can support gut health and the digestive system during the colder season.

1. Prevent Dehydration by Drinking Warm Fluids.

To maintain healthy digestion, hydration is essential in winter, when dehydration is more common. Cold reduces thirst, making it harder to defecate and slowing digestion^[9].

Adequate water consumption can make stool softer and easier to evacuate, and help keep the digestive system in good condition.

Action Steps:

• Take warm water or herb tea throughout the day.
• Add fluid, like the stew and the soups.
• Always have a water bottle to help you drink at regular intervals.
• Avoid excessive caffeine or alcohol, which can dehydrate the body.
• A glass of hot water with lemon juice in the morning stimulates the gastrocolic reflex, helping to ease constipation.
• An intake of at least 2-3 litres of water per day is recommended.

2. Increase Fibre Intake

Fibre is necessary in healthy digestion because it is known to provide bulk to the bowel movement and make the bowel movement easy^[10].

Most people decrease their consumption of fresh produce during winter, and this may cause constipation. Fibre is useful in increasing digestive regularity and avoiding discomfort.

The daily RDA for fiber, as per NIN, ICMR, is 30g per day for males & 25g per day for females.

Action Steps:

• Add food rich in fibre such as beans, leafy greens and oats.
• Eat such fruits as apples, guava, and citrus.
• Use whole grains such as millets (ragi, jowar, bajra) or brown rice and wheat in meals.
• Use cereals or snacks with high fibre content.

Aashirvaad Atta with Multigrains has partnered with well-known dietitians to come up with the My Meal Plan test. The test identifies the amount of fibre that you consume daily and goes ahead to make you a meal plan that suits you.

2. Maintain Regular Physical Activity, Even Indoors

Exercise may increase bowel movement and enhance the passage of food in the digestive system^[11].

Outdoor activities can be discouraged during winter when the weather is colder but indoor activities can be used to keep the digestive system going and to avoid the feeling of sluggishness.

Action Steps:

• Try indoor exercises such as yoga or stretching.
• Exercise or have little breaks in the day.
• It is recommended to engage in physical activity for at least 30-45 minutes, 5 days a week.

3. Manage Stress Through Relaxation Techniques Like Yoga Or Meditation

Constant stress may retard the digestion process, resulting in bloating, constipation, and pain^[12]. The adverse effect on gut health can be minimized with the help of stress management methods.

Action Steps:

• Breathe in and out every day.
• Meditation or mindfulness should be part of your practice.
• Stretch or do yoga in order to tone muscles & strengthen the bones

4. Eat Smaller, More Frequent Meals To Aid Digestion

Big fatty food may overstrain the digestive system, particularly during winter ^[13]. Smaller and more frequent meals tend to maintain the process of digestion and may manage the problem of bloating or indigestion.

Action Steps:

• Split meals into 4-5 smaller portions during a day.
• Do not eat too much or eat heavy at late hours. Have a gap of at least 2-3 hours between your last meal and bedtime.
• Give attention to food with high nutrient content, such as lean protein and vegetables.
• Smaller plates or bowls can be used to manage the number of portions.
• Avoid large, heavy meals, and practice portion guidance.
• Avoid lying down immediately after eating.

5. Avoid Heavy, Rich Comfort Foods 

Although comfort foods are typical in the winter season, a number of them are rich in fat and low in fibre, thereby slowing down the digestive system.

The decrease of heavy foods may manage the constipation and bloating in the colder months.

Action Steps:

• Restrict greasy or fried foods as well as highly processed foods.
• Substitute heavier foods with nutritious and lighter foods such as soups and salads.
• Replace fried foods with grilled, baked, or steamed foods.
• Add lean meat such as chicken or fish.
• Method of cooking, such as baking, grilling, boiling, or steaming, is preferable over deep frying with excess fat/oil.
• Try to limit foods like caffeine,  raw onions, green chillies  & spicy foods, etc.
• Food prepared should be warm and freshly cooked. The use of spices like garlic, turmeric, cumin, and asafetida is recommended.

6. Add Prebiotics and Probiotics to Improve Gut Health

Prebiotics are non-digestible fibres that can help support the growth of healthy gut bacteria and aid digestion and gut well-being.

Such fibres can also stimulate beneficial intestinal microbes and accelerate digestion and nutrient absorption, which is especially important during the winter season, when the digestive system can be slow.^[14].

Probiotics are beneficial bacteria that support human health. They are found in the human stomach and can also be consumed in foods such as yogurt, fermented foods, and dietary supplements.

Action Steps:

• Eat prebiotic-rich foods, e.g., garlic, onions, leeks, asparagus, and bananas.
• Common sources of probiotics include yogurt, cultured buttermilk, and cheese.
• Other foods produced by bacterial fermentation are tempeh, sauerkraut, and sourdough bread.
• Look for food products labeled “Probiotic,” “Probiotic food,” “Contains Probiotics,” or “with Probiotics.
• Eat prebiotic-rich foods like garlic, onions, leeks, asparagus, and bananas.
• Incorporate fibre-rich whole grains such as oats and barley into your diet.
• Consider taking prebiotic supplements as recommended by a medical practitioner.

7. Keep Warm To Prevent Slow Digestion From Cold Temperatures

Low temperatures also have the effect of reducing the rate of digestion by narrowing the blood vessels to the digestive tracts^[15]. Warmth may aid in keeping the digestive system healthy, particularly during winter seasons.

Action Steps:

• Wear warmer clothes in order to keep body temperature.
• Take warm beverages such as herbal teas or warm water or homemade vegetable soups and broth.
• Relax the muscles by using heating pads or warm blankets.
• Do not spend much time in cold drafty places.

Pro tip- You may include variations of flours like pearl millet, buckwheat, corn, sorghum chapati, which are considered great for winters.

In a Nutshell

The winter may cause some digestive problems like constipation because of decreased physical activity, loss of hydration, and diet alteration.

To keep the digestion strong, it is possible to stay hydrated, eat a lot of fibre, deal with stress, and remain active, even when staying at home.

Besides, consuming smaller meals, not eating heavy foods and taking probiotics assist the gut health. It is also essential to keep warm and have a balanced routine.

Finally, a balanced diet with a lot of nutrients and fibre is essential to healthy digestion. Howe it is always good to visit a healthcare professional to get a personal recommendation and solutions.

Do not take any self-medicated laxatives or over-the-counter medicines/ laxatives without consulting the doctor, as it can be harmful and lead to various health complications.

Frequently Asked Questions