Why Constipation is Rising is a Big Issue and Rising

In recent years, constipation has quietly become one of the most common digestive issues faced by Malaysians — yet many still see it as something “normal.” In reality, it’s a growing health concern that reflects how our modern Malaysian lifestyle has changed.

Today’s average Malaysian diet is often low in fiber but high in sugar, oil, and refined carbs. Breakfast might be a nasi lemak or roti canai, lunch a fried rice or instant noodles, and dinner a quick grab-and-go meal. On top of that, our love for sweet drinks like bubble tea and kopi ais adds even more sugar while providing almost zero dietary fiber — the very nutrient our gut needs to stay regular.

Combine that with long hours sitting in the office, irregular meal times, lack of physical activity, and high stress, and it’s easy to see why our digestive systems are struggling to keep up. Studies have shown that as many as 1 in 3 Malaysians experience constipation symptoms at least once a week, often accompanied by bloating, discomfort, and fatigue.

Constipation isn’t just a toilet problem — it’s a reflection of how our lifestyle, food choices, and routines have drifted away from balance. As we adapt to fast-paced urban living, understanding the root causes of this issue is the first step toward restoring a healthier, lighter, and more comfortable daily life.

Common Causes of Constipation in Malaysians

Constipation doesn’t happen overnight — it’s often the result of daily habits that slowly disrupt the natural rhythm of our digestive system. In Malaysia, several lifestyle and dietary factors commonly contribute to this issue:

1. Low intake of fruits, vegetables, and water
   Many Malaysians don’t meet the daily fiber recommendation of 25–30 grams. Our meals are typically rich in rice, meat, and sauces, but low in high-fiber foods like papaya, banana, ulam, or leafy greens. Without enough fiber and fluids, stool becomes hard and difficult to pass.


2. Sedentary lifestyle and long working hours
   Most Malaysians spend hours sitting at their desks, whether in the office or stuck in traffic. Physical movement helps stimulate bowel contractions, so being inactive slows down the digestive process — leading to infrequent or incomplete bowel movements.


3. Overconsumption of coffee, spicy foods, and processed meals
   Caffeine and spicy foods can irritate the gut, while processed or fried foods are low in fiber and high in fat, making them harder to digest. Regularly consuming instant noodles, fast food, and sugary drinks also disrupts the gut’s natural balance.


4. Ignoring the urge to go
   It’s common for busy Malaysians to “tahan” when they feel the urge, especially during work hours or when out in public. Over time, this weakens the body’s natural signal to eliminate waste, causing stool to remain longer in the colon — where it becomes drier and more difficult to expel.

In short, constipation in Malaysia is largely a lifestyle-related issue, driven by convenience, routine, and modern habits. The good news? With small but consistent changes, our digestive health can be restored naturally.

Natural & Local Remedies Malaysians Can Try

One of the best things about living in Malaysia is that many of the solutions for constipation already exist in our local traditions and foods. With a few mindful changes, Malaysians can relieve constipation naturally — without relying on harsh laxatives or medication.

1. Traditional Malay Remedies and Local Foods
   Many Malaysian households already practice simple but effective habits for better digestion. Eating ulam-ulaman (local raw vegetables like pegaga, kacang botol, or ulam raja) provides natural fiber and nutrients that support gut movement. Tempeh, a staple in Malay and Javanese cuisine, is rich in natural probiotics that help balance gut bacteria. Drinking enough plain water throughout the day — at least 6–8 glasses — also keeps stool soft and easier to pass.


2. Increase Fiber Intake with Modern Sources
   If your daily meals don’t provide enough fiber, you can add functional fibers like guar gum, psyllium husk, or polydextrose. These are soluble fibers that absorb water and form a gentle gel in the intestines, softening stool and supporting regular bowel movements. Many Malaysians find that adding one fiber drink a day — especially in the morning — can make a noticeable difference within a few days.


3. Include Probiotics like Lactobacillus reuteri
   Probiotics are “good bacteria” that help keep your gut healthy and balanced. Studies show that L. reuteri specifically supports smoother digestion, reduces bloating, and helps restore the gut’s natural rhythm. Combining fiber + probiotics is a proven synergy — fiber feeds the probiotics, and together they improve stool consistency and frequency.


4. Stay Active and Hydrated
   Simple daily movement — like walking after meals, light stretching, or yoga — helps stimulate bowel activity. Staying hydrated ensures that fiber can do its job effectively. Even 10–15 minutes of exercise daily can make a significant difference in promoting a regular and comfortable bowel routine.

With the right blend of local wisdom and modern nutrition, Malaysians can manage constipation naturally and gently — supporting long-term gut health without the discomfort or dependency that comes from chemical laxatives. You may try the best ubat sembelit to help you ease constipation. 

 

Conclusion: Taking the First Step

Constipation may seem like a small issue, but it’s often a clear signal that our body needs attention and care. By making simple yet consistent changes — eating more fiber-rich foods, drinking enough water, moving regularly, and supporting our gut with probiotics — we can restore our body’s natural rhythm and feel lighter, healthier, and more energetic each day.

The key is consistency. Small daily habits, like adding fruits or vegetables to every meal, drinking a morning fiber drink, or taking a short walk after lunch, can make a big difference over time.

A healthy gut isn’t just about digestion — it’s about overall well-being. When your digestive system runs smoothly, your mood, energy, and even skin health improve. So, take the first step today: start caring for your gut, and your body will thank you for it.

For more health information in Malaysia. You can check out MyPati.