How To Relieve Constipation For Malaysian

By Your Health Magazine

Constipation is not something most Malaysians like to talk about openly, but it’s surprisingly common. Between long working hours, busy family life, and our local food culture filled with rice, roti canai, and teh tarik, it’s no wonder many people struggle with “susah membuang” from time to time.

The good news is, constipation can often be relieved with small lifestyle changes, better food choices, simple daily habits—and in some cases, safe use of medicines or supplements. In this article, we’ll explore the main causes of constipation among Malaysians and provide practical tips you can start using today.

What Is Constipation?

Constipation happens when bowel movements become less frequent or more difficult to pass. For most adults, having fewer than three bowel movements per week can be considered constipation. Common signs include:

Hard, dry stools
Straining during bowel movement
Feeling of incomplete emptying
Abdominal discomfort or bloating

In Malaysia, constipation is often described as “perut tak lawas” or “susah nak buang air besar.” It may not sound serious, but if left untreated, it can affect your mood, energy, and even lead to more severe health issues like hemorrhoids (buasir).

Why Constipation Is Common In Malaysia

Our lifestyle and food culture play a big role in digestive health. Here are some reasons constipation is so common here:

Low Fiber Diet
White rice, noodles, fried snacks, and sugary drinks are everyday staples. These foods are low in fiber, making it harder for stool to move smoothly.
Busy Work Life
Many Malaysians skip breakfast or rely on quick meals. Rushing to work and long hours sitting at a desk reduce gut motility.
Dehydration
With our hot climate, hydration is crucial. But many people drink more kopi or teh tarik than plain water.
Lack of Exercise
Sedentary habits mean slower digestion. Physical movement actually stimulates bowel activity.
Ignoring The Urge
In offices or public toilets, some people avoid using the washroom, which makes stool harder and more difficult to pass later.

Natural Ways To Relieve Constipation

Here are science-backed and practical tips that fit the Malaysian lifestyle:

1. Increase Fiber Intake

Fiber helps soften stool and adds bulk, making bowel movements easier. Aim for at least 25–30 grams of fiber daily.

Some local fiber-rich foods include:

Papaya, guava, banana
Kangkung, sawi, spinach
Oats, barley, brown rice
Legumes like kacang hijau and lentils

Tip: Swap white rice with brown rice a few times a week, or add more ulam and vegetables to your nasi campur plate.

2. Stay Hydrated

Water is key to keeping stool soft. With Malaysia’s humid climate, adults should aim for 8–10 glasses of water daily.

If plain water feels boring, try:

Infused water with lemon or cucumber
Unsweetened herbal teas like green tea or barley water
Eating more water-rich fruits (watermelon, orange, pear)

Avoid overconsumption of kopi, teh tarik, and sugary drinks, as they may dehydrate your body.

3. Move Your Body

Exercise isn’t just for weight loss – it’s essential for digestion. Simple movements like brisk walking, light jogging, or yoga can stimulate bowel function.

Even 15–20 minutes of activity after dinner can help your gut. Many Malaysians find that a short evening walk with family doubles as bonding time and a digestion booster.

4. Establish A Toilet Routine

Train your body by setting aside time each morning to use the toilet, even if you don’t feel the urge. The digestive system is most active after waking up and after meals.

Don’t rush—take your time. Using a footstool to elevate your legs slightly (squatting posture) can also make bowel movements easier.

5. Manage Stress

Stress affects not only the mind but also digestion. Deadlines, traffic jams, or family responsibilities can slow down your gut.

Try:

Deep breathing exercises
Short prayer or meditation breaks
Listening to relaxing music during commutes

A calm mind often leads to a calmer stomach.

Medicines and Supplements for Constipation

Sometimes, lifestyle changes aren’t enough. In such cases, short-term use of medicine may help. Here are common options available in Malaysian pharmacies:

1. Laxatives

Laxatives are the most common over-the-counter constipation medicine. There are several types:

Bulk-forming laxatives (e.g., psyllium husk): Work like fiber to add bulk to stool and make it easier to pass. Best for regular use.
Osmotic laxatives (e.g., lactulose, polyethylene glycol): Pull water into the intestines to soften stool. Gentle but may cause bloating.
Stimulant laxatives (e.g., bisacodyl, senna): Trigger bowel contractions. Effective for quick relief but should not be used daily as they may cause dependency. You can check out the list of ubat lawas berak in Malaysia.

2. Stool Softeners

These medicines (e.g., docusate sodium) help mix fluid into stool, making it softer and easier to pass. They are often recommended for people recovering from surgery or childbirth.

3. Probiotics

Probiotic supplements (such as those containing Lactobacillus or Bifidobacterium) can help balance gut bacteria and improve bowel regularity. They are safe for long-term use and may be especially useful for Malaysians who eat a lot of processed foods.

4. Fiber Supplements

If you struggle to get enough fiber from food, fiber powders or sachets containing guar gum, psyllium husk, or polydextrose can help. They provide a natural, gentle solution without the harsh effects of stimulant laxatives. Minuman fiber is one of the best and natural way to relieve constipation.

Final Thoughts

Constipation is common, but it doesn’t have to be a daily struggle. By making small, consistent lifestyle changes—like eating more fiber, drinking enough water, moving your body, and managing stress—you can enjoy smoother digestion and better overall health.

Medicines like laxatives or stool softeners can provide relief when needed, but they should be used wisely. For most Malaysians, combining traditional remedies, healthier food choices, and occasional supplements is the most sustainable way to stay “lawas” and feel lighter every day.