Nutrition at 74: Constipation, Fibre and Enough Water

Constipation becomes much more common in the seventies, driven by less movement, less fluid, lower fibre and some medicines. Raise fibre gradually towards the WHO’s 25 g a day, drink enough with it, and keep moving — fibre without fluid can make it worse.

Why it gets more common

Several things combine after 70: the gut moves more slowly when you move less, fluid intake often drops (nutrition at 73 explains why), meals get softer and lower in fibre, and medicines such as iron tablets, some painkillers and some blood pressure drugs slow the bowel.

Fibre, the right way

The WHO recommends adults eat at least 25 g of naturally occurring fibre a day. Most Indian diets built on white rice and refined flour fall short.

Values are approximate. Fibre-rich Indian foods for constipation has a longer list.

Go slowly, and add water

• Add one higher-fibre food every few days rather than all at once.
• Drink an extra glass of water for each fibre-rich addition.
• Take isabgol with a full glass of water or milk, never dry.
• Expect some wind at first; it usually settles within two to three weeks.

Fibre absorbs water. Without enough fluid it can harden stools and make constipation worse, which is a common reason people give up on it.

Movement helps the bowel too

A daily walk stimulates gut movement. Even gentle activity after meals helps. Regular toilet times, especially after breakfast when the bowel is naturally most active, also make a difference.

When to see a doctor

A sudden change in bowel habit, blood in the stool, unexplained weight loss, or constipation with abdominal pain or vomiting need medical attention. So does relying on laxatives every day. nutrition at 72 covers medicines that can contribute.

Where KABO fits in

Constipation responds to fibre raised slowly, fluid and movement. Rajma, guava, bajra and isabgol with water do most of the work.

A shake adds a little: A KABO serving provides 23–25 g of complete plant protein, 26 vitamins and minerals, 4 g of fibre and 8 billion probiotics in about 198 kcal, from 60+ ingredients; it is vegan and lactose-free. Drink extra water alongside, as with any added fibre, and see a doctor about any sudden change in bowel habit. If you follow a kidney-related diet restriction, check with your nephrologist before adding any protein product, and if you take several medicines, show the label to your doctor or pharmacist first — fortified products can contain vitamin K, which matters on warfarin.

Frequently asked questions

Why does constipation get worse with age?

Lower activity, less fluid, softer low-fibre meals and medicines such as iron tablets and some painkillers all slow the bowel. Usually several of these act together.

How much fibre should older adults eat?

The WHO recommends at least 25 g of naturally occurring fibre a day for adults. Increase gradually over two to three weeks and drink more fluid alongside it.

Is isabgol safe for elderly people?

Isabgol (psyllium husk) is widely used and generally well tolerated, but it must be taken with a full glass of water or milk. People with swallowing difficulties, bowel narrowing or who take certain medicines should ask their doctor first.

Which Indian foods help with constipation?

Rajma, chana, whole dals, guava, papaya, bajra and multigrain rotis, oats, dalia and vegetables. Combine them with enough fluid and daily movement.

When is constipation a sign of something serious?

Seek medical advice for blood in the stool, a sudden change in bowel habit, unexplained weight loss, severe pain or vomiting, or if you need laxatives every day.

Sources

• World Health Organization, Carbohydrate intake for adults and children: WHO guideline, 2023.
• Volkert D et al., "ESPEN guideline on clinical nutrition and hydration in geriatrics", Clinical Nutrition, 2019;38(1):10-47.
• ICMR-NIN, Nutrient Requirements for Indians (RDA 2020) and Dietary Guidelines for Indians, 2024. nin.res.in