7 Causes of Constipation during the Homecoming that are Often Not Realized

JAKARTA - The homecoming season is always a moment to look forward to. The journey home brings its own happiness by meeting family, enjoying the atmosphere of the house, to tasting the typical dishes that are missed. However, behind it, there is one problem that often arises at the beginning of the homecoming journey, namely digestive disorders, especially constipation.

Changes in daily habits, diet, and long journeys can make the body adapt suddenly. Not a few people suddenly have difficulty defecating when they go home, even though they didn't have digestive disorders before.

Nutritionist Maggie Michalczyk, RDN, explains that nutrition plays a major role in the causes and treatment of constipation. A low-fiber diet is one of the main causes, because fiber helps form and enlarge fecal mass so that it is easier to remove.

"On the other hand, low-fiber foods such as processed foods can actually reduce the frequency of bowel movements. However, constipation can also be triggered by other factors such as lifestyle and certain health conditions," said Michalczyk, quoted from the Eating Well page Friday, March 20, 2026.

Constipation itself is usually characterized by a frequency of bowel movements of less than three times a week, as well as hard and dry feces. This condition is quite common. Then if it's not because of food, what are the causes?

1. Lack of Movement or Exercise

Lack of physical activity can slow down the work of the intestine. In fact, exercise helps stimulate muscle movement in the digestive tract so that defecation is smoother. The core muscles of the body such as the stomach, diaphragm, and pelvis also play a role in the process of excreting feces. Exercises such as planks, abdominal breathing, and Kegel can help strengthen these muscles.

2. Side Effects of Drugs or Supplements

Some types of drugs such as opioid pain relievers, antacids, and antidepressants can cause constipation as a side effect. In addition, iron and calcium supplements can also trigger the same thing in some people. If you suspect that the drugs or supplements you are taking are the cause, you should consult a medical professional.

3. Menstruation

Hormonal changes during menstruation can also affect digestion. The increased progesterone hormone during menstruation can slow down the movement of the intestines, causing constipation in some people. Even so, there are also those who experience diarrhea.

4. Drinking less water

Hydration is essential for digestion. If the body is dehydrated, feces can become hard and difficult to expel. Fiber also needs water to work properly. So, if you've eaten a lot of fiber but drink less, it can actually worsen constipation.

5. Stress

Stress not only affects the mind, but also the digestive system. Stress can disrupt the balance of gut bacteria, the immune system, to the function of the intestinal wall, which ultimately triggers disorders such as constipation.

6. Change of Routine

Things like staying up late, changing sleep schedules, or traveling can affect the body's rhythm. Our digestive system is connected to the body's biological clock, so changing routines can make bowel movements irregular. Usually, this condition will improve after the body adapts again.

7. Certain Health Conditions

Several diseases can also cause constipation. For example, diabetes which can affect metabolism and slow down the movement of food in the digestive tract. In addition, disorders of the pelvic muscles, irritable bowel syndrome, to conditions such as stroke, Parkinson's, Alzheimer's, or spinal cord injury can also be a cause.

In order for the journey to remain comfortable, there are some simple steps that can be taken:

1. Increase Fiber Intake

Fiber helps soften and enlarge feces so that it is easier to remove. The source can be from fruits, vegetables, whole grains, nuts, and legumes. Increase fiber intake gradually and keep it balanced with enough drinking so as not to cause bloating.

2. Drink plenty of water

Water helps soften the stool so that it is easier to remove. In general, try to drink about 8 glasses of water per day, although everyone's needs can be different.

3. Exercise Routine

Physical activities such as walking, jogging, or yoga can help stimulate the work of the intestines. In addition, abdominal muscle exercises can also reduce bloating and help digestion run more smoothly.