When Your Poop Is More Rock Than Roll: How To Prevent Hard Stools

If you often forget to drink water due to a stressful job or life, this forgetfulness can become a pain in the posterior — quite literally. Hard stool is a common digestive complaint that makes bathroom time a warring zone. According to an Indian study, women (20%) and the non-working population (20%) are more prone to constipation. Hard stool occurs when stool moves too slowly through your digestive system, resulting in dry, lumpy and hard-to-pass poop. While hard stool is a common sign of constipation, the good news is that hard stool is usually not serious and can be managed effectively.

The symptoms and complications of hard stools can vary from minor discomfort to severe issues. Here's what you might experience:

• Stool passage becomes difficult even when you feel the urge to go — you sometimes need to strain to evacuate stools.
• Hard stools feel lumpy, like little pebbles
• Uncomfortable bowel movements
• Feeling like you didn’t empty your bowels fully
• Stomach pains, cramps, and bloating

Complications include:

• Swollen veins in the rectum, known as haemorrhoids or piles, can cause pain and inflammation.
• Anal tears, small, painful tears around the anus, which may occur due to hard stools, can cause bleeding and discomfort.
• A rectal prolapse happens when part of the rectum protrudes out from the anus due to excessive straining.

A healthy lifestyle ensures a healthy gut. However, hard stools and constipation can become uninvited guests when things go off track. Here’s a look at the causes of hard stools:

• Ageing
• Low-fibre diet
• Inadequate fluid consumption
• Lack of exercise
• Health conditions (e.g., Parkinson’s, multiple sclerosis, thyroid disorder)
• Digestive disorders (e.g., irritable bowel syndrome, colon disease, coeliac disease)
• Pregnancy
• Certain medications
• Holding back on a bathroom break
• Routine changes (e.g., travelling)
• Stress and anxiety

A recent study mentioned that Increasing fibre intake prevents hard stools. Consider some of these sources of fibre-rich foods:

• Legumes: Lentils, chickpeas, black beans, and soybeans.
• Whole grains: Oatmeal, wheat bran, jowar roti and bajra chapattis. 
• Vegetables: Broccoli, carrots, and sweet potatoes.
• Nuts: Almonds, peanuts and pecans.
• Seeds: Full of soluble fibre; they can prevent hard stools.
• Dried fruits: Dates, figs, prunes, apricots and raisins are well-known dried fruits that, because of their high fibre content, could help prevent hard stools.
• Fruits: Eat fruits such as apples, oranges, sweet lime or mosambi, guavas and bananas to prevent hard stools.

Whole, natural foods will keep your digestive system happy and hard stools away. Drink plenty of water, and try to drink 2-3 glasses of water first thing in the morning to flush out toxins.

Keep your digestive system in shape with regular exercise and yoga. Even a mere walk or jogging helps.

These may help if hard stools have already formed. Always consult a healthcare professional before using these products. Dr Piyush Ranjan, MD, DM Gastroenterology, Delhi, advises, “Over time, your body can become dependent on laxatives. Once dependence occurs, stools may only become soft when you are using them. Continued use can lead to fluid and electrolyte imbalances. If your bowel habits suddenly change and last over two weeks, consult your healthcare professional.”

Stress can negatively impact your digestive system and lead to several concerns. Calm it down with meditation, deep breathing, and regular exercise.

If you're experiencing constipation — one of the most common digestive complaints — you may find that a self-massage helps alleviate the discomfort. Self-massage on the abdomen may help reduce constipation through several mechanisms, including stimulating the abdominal muscles or bowel movements.

• Blood in your stool 
• Severe stomach pain or inability to pass gas
• Vomiting or fever
• Sudden weight loss
• Lower back pain
• No change in condition despite increasing fibre and exercise
• New onset constipation in an elderly individual

Hard stools are a troublesome issue that shouldn’t be ignored. Our sedentary lifestyle and unhealthy diets often lead to symptoms of hard stools, bloating, fatigue and abdominal pain. To manage and prevent hard stools, increase fibre intake, drink lots of water, and exercise regularly. If hard stools become a chronic problem, consult a doctor. 

Not getting enough fibre and fluids can cause hard stools.

Drink plenty of water, eat a fibre-rich diet (soluble fibre dissolves in water and helps soften the stool), engage in physical activity, and talk to your doctor before considering over-the-counter stool softeners.

To break up hard stools, make lifestyle changes by increasing your water intake, eating fibre-rich foods, and engaging in regular physical activity.

Yes, curd is good for constipation because it has probiotics that keep your gut healthy and improve your bowel movements.

Bananas contain fibre and can help you if you have hard stools, especially if they are ripe.

To clear bowel obstruction at home, try drinking plenty of water, eating high-fibre foods, being physically active, trying abdominal massage, or taking over-the-counter stool softeners. However, if the blockage persists or abdominal distension and pain ensue, seek medical help.