Constipation often gets worse in winter because you drink less (cold blunts thirst), move less, and eat more heavy, low-fibre festive food. For most people, the fix is simple: build up to roughly 25 to 30 grams of fibre a day from dals, whole grains, fruit or isabgol, drink enough water for that fibre to work, and give your bowels a regular, unhurried slot after breakfast.
Constipation is common. The US National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) says about 16 in 100 adults have symptoms, rising to about 33 in 100 adults aged 60 and over. It usually means fewer than three bowel movements a week, or stools that are hard, dry and difficult to pass, or a feeling that you haven’t fully emptied.
Why constipation gets worse in winter
You drink less because you feel less thirsty
In summer, thirst nags you all day. In cold weather it goes quiet. A study in Medicine & Science in Sports & Exercise found that cold exposure reduced thirst by up to 40%, even in people who were already slightly dehydrated. That study was done at 4°C, colder than most Indian winters, but the direction is the same: you feel less like drinking, so you drink less. Add more tea and coffee and fewer glasses of plain water, and stools get harder.
You move less
Morning walks get skipped when it’s cold and smoggy, and evenings are spent under a blanket. The NHS lists long periods of sitting or lying down as a common cause of constipation, and suggests a daily walk or run to help you go more regularly.
Festive and winter food is often low in fibre
October to January is a long run of celebrations. Mithai made with maida and khoya, fried snacks, puris, paneer dishes, biryani, cake and plenty of meat at parties all have little or no fibre. The NIDDK specifically names fast food, meat, processed snacks and ready meals as foods with little fibre. Several weeks of eating like this, with fewer vegetables and less dal, is enough to slow most people down.
You put off going
Cold bathrooms and rushed mornings make it tempting to ignore the urge. Ignoring the urge is another common cause listed by the NHS. Stool that sits in the bowel keeps losing water and gets harder to pass.
How much fibre you need, and where to get it in Indian food
The NIDDK’s advice on eating for constipation is that adults need 22 to 34 grams of fibre a day, depending on age and sex. Most Indians eating polished rice, maida and few vegetables fall well short. The good news is that Indian kitchens are full of high-fibre staples:
- Whole dals and legumes: rajma, chana, lobia, whole moong and masoor with skins. One katori at lunch and one at dinner makes a big difference.
- Whole grains: whole wheat atta (don’t sieve out the bran), jowar, bajra, ragi, oats, daliya and brown or hand-pounded rice. See our brown vs white rice comparison.
- Fruits: guava, pear, apple and orange eaten whole, not juiced. Winter is a good season for guava and oranges.
- Vegetables: carrots, peas, methi, sarson, palak, beans and cabbage. Winter sabzi markets make this easier than any other time of year.
- Nuts and seeds: a small handful of peanuts or almonds, or a spoon of ground flaxseed (alsi).
Add fibre slowly over a week or two. Jumping straight from 10 grams to 30 grams in a day often causes gas and bloating, which puts people off. The NIDDK says to add fibre “a little at a time so your body gets used to the change.”
Simple swaps for winter meals
| Instead of | Try |
|---|---|
| Maida paratha or puri | Whole wheat or bajra roti |
| Plain white rice every meal | Half white, half brown rice, or rice with a thick whole-dal |
| Packaged fruit juice | A whole guava, orange or pear |
| Biscuits with tea | Roasted chana or a handful of peanuts |
| Bread-omelette breakfast | Vegetable daliya, oats upma or besan chilla with vegetables |
| Sweets after every meal | Sweets on festival days only, fruit on the others |
Isabgol: how to use it properly
Isabgol (psyllium husk) is soluble fibre that absorbs water and softens stool. A joint guideline from the American Gastroenterological Association and American College of Gastroenterology, published in Gastroenterology in 2023, gives fibre a conditional recommendation for chronic constipation. It’s a sensible first step if diet changes aren’t enough.
The MedlinePlus guidance on psyllium has practical rules:
- Stir it into at least a full glass (240 ml) of water or juice and drink it straight away, before it thickens.
- It’s usually taken one to three times a day. Follow the dose on the pack.
- Don’t use it for more than a week without a doctor’s advice.
- Tell your doctor if you have difficulty swallowing.
- Keep it at least three hours away from certain medicines, such as digoxin and aspirin, so it doesn’t interfere with them.
Taking isabgol with too little water can make things worse, not better.
Water: how much actually helps
Drinking extra water on its own won’t cure constipation in someone who’s already well hydrated. But it matters a lot when you’re eating more fibre. In an Italian trial in Hepatogastroenterology, 117 adults with chronic constipation all ate about 25 grams of fibre a day. The group told to drink 2 litres of water daily had more frequent bowel movements and needed fewer laxatives than the group that drank as they pleased (about 1.1 litres). The authors concluded that 1.5 to 2 litres a day boosted the effect of fibre.
In winter, try a glass of water when you wake up, one with every meal, and a bottle on your desk. Warm water, jeera water or soups all count. If you have heart failure or kidney disease and have been told to limit fluids, stick to your doctor’s limit.
A morning routine that works with your gut
Your bowels respond to routine. The NIDDK suggests trying to have a bowel movement at the same time each day, and notes that 15 to 45 minutes after breakfast is a good window, because eating makes the colon move.
- Drink a glass of water soon after waking.
- Eat breakfast, even a small one.
- Sit on the toilet 15 to 45 minutes later for a few relaxed minutes, without your phone.
- Rest your feet on a low stool so your knees are above your hips, as the NHS suggests. Indian-style squatting toilets already give you this position.
- Don’t strain hard or sit for long. Straining is one reason piles flare up; our piece on the lifestyle behind piles explains the link.
- Fit in a 20 to 30 minute walk most days, even indoors or on the terrace when the air is bad.
Habits after dinner matter too: a short walk and not lying down straight after eating help digestion generally. See our post-dinner habits for gut health.
When laxatives are OK
Laxatives are fine for short-term use when diet, water and routine haven’t worked. The NHS says to speak to a pharmacist about a suitable one, that most work within three days, and that they should only be used for a short time. The NIDDK lists the main over-the-counter types:
- Bulk-forming fibre: isabgol and similar products. Gentlest, works over a few days.
- Osmotic laxatives: polyethylene glycol (PEG), lactulose and milk of magnesia draw water into the bowel. The AGA-ACG guideline gives PEG a strong recommendation.
- Stool softeners: such as docusate.
- Stimulant laxatives: senna and bisacodyl make the bowel contract. The NIDDK says to use these only if constipation is severe or other treatments haven’t worked.
If you’ve been relying on laxatives for a long time, don’t stop suddenly; the NIDDK advises talking with your doctor about how to taper off. Ask a doctor before giving any laxative to a child, or taking one in pregnancy.
When to see a doctor
Most winter constipation settles with the changes above within a couple of weeks. See a doctor if:
- it isn’t getting better despite treatment
- there’s blood in your stool, or stools look black or dark red
- you’re losing weight without trying
- you have tummy pain that keeps coming back, or a lump in your tummy
- you feel tired all the time or breathless (possible signs of anaemia)
- your bowel habit has changed and stayed changed, especially if you’re over 50, for example new constipation, looser stools, or a constant feeling of needing to go
That last point matters because these can be signs of bowel cancer, which the NHS lists alongside bleeding and weight loss. According to the CDC, the risk of colorectal cancer rises with age and about 93% of cases are found in people aged 45 or older. Most of the time the cause turns out to be something harmless, but a new change in an older adult deserves a proper check.
Get urgent help (call 112) if you have severe tummy pain with vomiting and a swollen belly and can’t pass stool or wind, or if you’re bleeding heavily from your bottom or passing large clots.
Frequently asked questions
Is it normal not to go every day?
Yes. Constipation is usually defined as fewer than three bowel movements a week, so skipping a day isn’t a problem by itself. What matters is a change from your usual pattern, or hard stools that are painful to pass.
Does ghee or warm milk at night help constipation?
Many families swear by it, but there’s no good trial evidence. A warm drink adds fluid, which can help a little. Fibre, water and routine have much better evidence.
Can I take isabgol every day?
Many people use it daily for long periods, but MedlinePlus advises checking with a doctor if you need it for more than a week. Getting fibre from food is the better long-term plan.
Why do I get constipated when I travel or during festivals?
Changed meal times, less water, unfamiliar toilets and holding it in all add up. Carry a water bottle, keep fruit handy, and try to keep your after-breakfast toilet time.
Can medicines cause constipation?
Yes. The NHS lists medicine side effects as a common cause, and the NIDDK notes that some medicines and supplements raise the risk. Don’t stop a prescribed medicine on your own; ask your doctor whether there’s an alternative.
This article is for general information and is not a substitute for advice from a doctor. If you have symptoms or a health condition, please consult a qualified healthcare professional.