(Image source from: Canva.com)

If you find yourself dealing with constipation each winter, you're not by yourself. Gastroenterologists observe a clear seasonal trend in India. When temperatures fall, stomach issues tend to increase. Between November and February, problems like constipation, bloating, slow metabolism, and less frequent bowel movements become more common. But what causes this? Experts explain that winter subtly alters the way our digestive system works. A mix of drinking less water, being less active, slower movements in the intestines, and changes in diet makes it easier for your gut to become dehydrated, which is a significant yet often overlooked cause of winter constipation. The National Institutes of Health mentions that having enough water is vital for forming stool and aiding in smooth bowel movements, with dehydration being one of the leading causes of constipation. Many individuals do not feel thirsty in the colder months. Consequently, their overall fluid intake drops significantly, resulting in dry stools and less frequent bowel movements. Essentially, this means your gut is getting dehydrated.

Why Does Constipation Increase In Winter?

You may drink less water than you think: Studies indicate that the body's thirst signals significantly decrease in cold temperatures, even if dehydration is happening. This means you might be losing fluids through breath, urine, and digestion while feeling no urge to replace them. Dr. Shetty states, "Winters dull your natural thirst signals. Patients often say to me, 'But I don't feel thirsty.' That's the issue - your gut still requires water, even if you don't feel inclined to drink it." With a lower amount of water in the colon, stools become dry, hard, and move slowly.

The intestines function more slowly in cold temperatures: Cold weather can increase the activity of the sympathetic nervous system, which slows down peristalsis, the wave-like motions that help stool pass through. The Indian Council of Medical Research points out that less activity and changes in gut movement significantly contribute to constipation. "Lower temperatures make the intestinal muscles contract less efficiently," explains Dr. Shetty. "This decreases the speed of transit, causing stools to remain in the colon for a longer time and lose more water."

Winter and holiday meals are low in fiber: From oily winter sweets to fried festive dishes, our seasonal eating habits shift towards heavier, low-fiber foods. The World Health Organization advises consuming 25-35 grams of fiber daily for healthy digestion, a recommendation that is rarely followed during winter celebrations. Dr. Shetty adds, "Patients tend to cut back on salads and fresh fruits in winter, thinking cold foods will harm their health. However, eating less raw fiber directly increases the risk of constipation."

Lack of physical activity worsens the issue: Exercise helps to promote contractions in the gut. The NIH highlights that decreased activity is strongly linked to ongoing issues with constipation. Shorter days, cold mornings, and heavier meals often result in less movement during winter.

How To Fix Winter Constipation:

Start your day with warm water: Drinking warm water starts up your digestive system and makes stools softer. Dr Shetty suggests, "Begin your day with one or two glasses of warm water. It helps with bowel movements and fights dehydration you might have from the night."

Boost your fibre intake, especially soluble fibre: Foods like oats, psyllium husk, apples, pears, oranges, carrots, and beans help keep water in your stools. The WHO highlights the importance of soluble fibre for the bulk of stools and gut health.

Include hydrating foods that are good for winter: If you prefer not to drink cold water, you can stay hydrated with warm soups, cooked fruits, herbal teas, room temperature coconut water, and brothy dals. Dr Shetty suggests, "I tell my patients to carry a warm bottle and drink from it during the day." "Staying hydrated doesn’t have to mean cold drinks."

Make sure to stay active: Walking briskly for 20 to 30 minutes helps your intestines work better. Research backed by the NIH shows that regular exercise can greatly lower the chance of constipation.

Create a bathroom schedule: Going to the bathroom at the same time each day helps train your colon. Try not to hold in the urge, as this can make stools harder.

Use a footstool to help with posture: Putting your feet up while sitting on the toilet can straighten the rectal canal, making it easier to pass stools, a technique supported by studies in gastroenterology.

Ongoing constipation may sometimes point to issues like hypothyroidism, IBS, or structural problems. It’s important to get checked early. Constipation might be a common problem in winter, but it isn’t unavoidable. Many cases are related to dehydration in the gut, dry stools, and slow digestion, all of which can be improved with simple, science-based changes. By drinking enough fluids, increasing your fibre intake, enjoying warm drinks, and staying active, you can keep your digestive system working well during the cold months. As Dr Shetty points out, "Your digestion is very sensitive to changes in weather. Listen to what your gut needs in winter, and it will give you back good health and comfort."