Understanding Constipation: What You Should Know

Introduction

Constipation is one of those things that means different things to different people. But for many, it's a frustrating, uncomfortable problem that affects their daily lives. Constipation is characterized by infrequent, difficult, or incomplete bowel movements and, while not a disease itself, can lead to health complications if it becomes a chronic condition. This article aims to provide a comprehensive understanding of constipation, exploring what is considered "normal," its diverse causes and contributing factors, potential medical connections, and effective strategies for management, including lifestyle changes, dietary adjustments, and natural remedies.

 

How Common Is It?

Constipation is very common. About 1 in 8 people struggles with it regularly. Women are about twice as likely to report constipation compared to men, and people over the age of 60 are more affected. Other groups more likely to report constipation include:

• People with lower incomes

• Those who don’t exercise much.

• Individuals with less education

• Black Americans, who tend to report constipation more often than white Americans.

 

A recent study also found that over 70% of people use laxatives at least occasionally to help relieve symptoms. (Bharucha AE et al., 2023, American Journal of Gastroenterology)

What Counts as "Normal"

There's no universal definition of a “normal” bowel routine. While most people have a bowel movement once a day, it’s also normal to go anywhere from three times a week to three times a day.

 

What matters more than frequency are the symptoms. Someone might go daily but still feel constipated if they:

• Strain a lot during bowel movements.

• Have hard or dry stools.

• Feel bloated or full in the belly.

• Feel like they didn’t fully “finish” after going.

What Should Stool Look Like?

Stool can vary in shape, size, and color and still be considered normal. Healthy poop is usually formed and medium to dark brown. Certain foods can temporarily change color (like beets turning it reddish or spinach making it darker green), but that’s usually nothing to worry about.

 

Why Do Older Adults Get It More?

Older adults are more likely to have constipation, not because aging causes it, but due to factors like:

• Less physical activity

• Eating fewer fresh fruits, vegetables, and whole grains

• Taking more medications

• Having chronic health conditions

 

Possible Medical Causes

Constipation can sometimes be a sign of an underlying medical issue, including:

• Irritable bowel syndrome (IBS)

• Diabetes

• Hypothyroidism

• Parkinson’s disease or multiple sclerosis

• Colon problems like blockages or inflammatory bowel diseases (IBD)

 

Medications That May Cause Constipation

Many common medications list constipation as a side effect. These include:

• Painkillers like codeine and other opioids

• Some antidepressants (e.g., amitriptyline, fluoxetine)

• Antacids with aluminum or calcium

• Iron supplements (especially the non-natural kinds)

• Blood pressure drugs like diltiazem (Cardizem)

• NSAIDs like ibuprofen or naproxen

• Oral contraceptives

 

If you're dealing with constipation and taking any of these, talk to your doctor. There may be alternative treatments that don’t cause this side effect.

 

Quick Tips to Help Relieve Constipation

Most people can manage constipation with a few lifestyle changes:

• Eat more fiber (fruits, vegetables, whole grains)

• Drink plenty of water.

• Stay active — even daily walking helps.

• Try natural laxatives like prunes or kiwi.

• Avoid too much processed food and dairy.

 

When to See a Doctor 

You should talk to your healthcare provider if you:

• Have a sudden change in bowel habits.

• See blood in your stool.

• Experience severe pain or bloating.

• Go for more than a week without a bowel movement.

 

Updated Sources:

• Bharucha AE, Lacy BE, et al. American Journal of Gastroenterology, 2023

• National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), 2024

• Mayo Clinic Guidelines on Constipation, 2023

 

Understanding Constipation: Causes and Contributing Factors (Plain Language Guide)

Constipation isn't a disease, but it can lead to health problems if it becomes long-term. It happens when bowel movements are infrequent, difficult, or incomplete. Let’s break down some common causes and factors that contribute to constipation in simpler terms.

 

Hormones and Health Conditions

Constipation can be caused or worsened by:

• Low thyroid function (hypothyroidism)

• Diabetes

• High calcium levels (such as in hyperparathyroidism)

• Hormone imbalances, including during pregnancy due to high progesterone levels.

• Mental health conditions like anxiety or depression

 

Nerve and Muscle Function

Normally, when stool (poop) enters the rectum, it stretches the rectum walls, signaling it’s time to go to the bathroom. But if this urge is regularly ignored (like holding it in when you’re busy or uncomfortable), the signal weakens, and the stool stays in the rectum too long. Over time, this can make constipation worse.

 

Problems with the muscles around the rectum and anus—either because they don’t relax properly or because they tighten at the wrong time—can also make it hard to have a bowel movement. This is sometimes a learned behavior that started in childhood.

 

Training the pelvic floor muscles (which help control bowel movements) is important. Pelvic floor therapy or biofeedback therapy (a method to help you retrain these muscles) can help improve bowel function.

 

Straining and Muscle Damage

Pushing too hard during bowel movements over time can damage muscles and nerves in the pelvic area. This can lead to problems like:

• Fecal incontinence (leaking stool)

• Rectal prolapse (the rectum slips out of place)

• Weakened anal muscles.

 

Sometimes the nerves in the lower back (sacral nerves) can also be affected, reducing the sensation that tells you when to go.

 

Behavioral and Emotional Triggers

Many people develop habits around going to the bathroom that can contribute to constipation, such as:

• Ignoring the urge to go

• Needing privacy or avoiding public restrooms

• Holding it in because of stress, travel, or changes in routine

 

Spending too long in the bathroom to get emotional space can also interfere with natural bowel rhythms.

 

Diet and Digestion

What you eat and drink plays a huge role in bowel health:

• Not drinking enough water can make stool hard and dry.

• Diets high in meat, eggs, and cheese tend to produce less waste, which can slow things down.

• Eating more fiber—found in whole grains, beans, vegetables, and fruits—helps keep things moving.

• Healthy gut bacteria also help digestion and bowel regularity. A varied, plant-rich diet supports this balance.

 

Liver and Gallbladder Function

The liver and gallbladder help digest fat and support healthy bowel movements. If these organs aren’t working well—like when you have gallstones—it can slow digestion and cause constipation. Research has found links between gallstones and chronic constipation (e.g., Venneman et al., 2006).

 

Complications of Chronic Constipation

If constipation continues untreated, it can lead to:

• Hemorrhoids (swollen veins)

• Anal fissures (painful tears)

• Fecal impaction (hardened stool that gets stuck)

• Urinary problems from pressure in the abdomen

 

When stool stays in the colon too long, too much water is absorbed, and it becomes hard and dry. This can make it painful to pass and may even allow waste toxins to be reabsorbed into the body. Some experts believe this could contribute to a feeling of fatigue or malaise.

 

Insights & Recommendations

• Hydration: Aim for 6–8 cups of water a day unless otherwise advised by your doctor.

• Fiber intake: The latest guidance recommends around 25–30 grams of fiber daily for adults (CDC, 2023).

• Exercise: Staying active improves bowel movement frequency.

• Behavioral therapy: Biofeedback and pelvic floor training are supported by newer research as effective therapies (Müller-Lissner et al., 2021; Rao et al., 2015).

 

Laxatives - What You Need to Know

Using laxatives from time to time is usually fine, especially fiber-based ones but regularly using other types of laxatives over a long period isn't a good idea. It can make constipation worse in the long run.

 

Overusing drugstore laxatives, enemas, or colon cleanses can make your bowel “lazy,” meaning it stops working properly on its own. This can lead to your lower intestines stretching out and not moving waste through as they should.

 

Stimulant laxatives (like aloe, senna, rhubarb, castor oil, and brand-name pills, like Dulcolax and Correctol) work by making the intestines contract more. Some do this by irritating the lining of your gut, which can cause cramps, diarrhea, or problems with your body’s fluid and mineral balance.

 

Using stimulant laxatives occasionally, especially natural ones—is safe. But using them too often or for too long can weaken the bowel muscles, damage nerves in the gut, or cause permanent changes in how your intestines work.

 

Fiber: The Natural Fix for Constipation

When it comes to dealing with constipation, the first step doctors usually recommend is changing your diet, especially eating more fiber.

 

Most people feel a lot better once they increase the amount of fiber in their meals. Fiber helps in a few keyways:

• It adds bulk to your stool.

• It helps your body hold onto more water, making poop softer.

• It speeds up how fast food moves through your gut.

• It encourages healthy gut bacteria and normal gas production.

 

The real problem? Most people aren’t getting enough fiber. While we should be eating 20 to 35 grams of fiber per day, the average adult only eats around 12 to 17 grams. That’s a big gap—and it’s a leading cause of constipation.

 

What Is Fiber, really?

Fiber is found in plant foods like fruits, vegetables, beans, nuts, seeds, and whole grains. It’s the part of the plant that your body can’t digest—so it passes through your system, cleaning as it goes. Think of fiber as nature’s broom for your intestines.

 

But here’s the catch: heavily processed foods are stripped of fiber. Foods like white bread, white rice, sugary cereals, and fruit juice have lost most of their natural fiber during processing.

 

Why Fiber Matters

A diet low in fiber doesn’t just cause constipation, it can also lead to diverticulosis (those painful little pouches that form in your colon), and increase the risk of hemorrhoids, heart disease, and more. Populations that eat a lot of fiber—like traditional rural societies—rarely deal with these issues.

 

Adding fiber can relieve constipation, diarrhea, gas, bloating, and even cramping. It can also help to normalize how often you go.

 

Two Types of Fiber (You Need Both!)

1. Soluble Fiber – This turns into a gel in water, helping soften stool.
   Found in oats, apples, beans, lentils, carrots, prunes, flaxseed, and psyllium (like Metamucil).
2. Insoluble Fiber – This adds bulk and keeps things moving.
   Found in whole wheat, brown rice, raw veggies, fruit skins, seeds, and unprocessed grains.

Pro tip: Don't just think of fiber as one thing, eating a mix of food gives you different types that work together.

 

Easy Ways to Add More Fiber

• Eat whole grain cereal (at least 5g of fiber per serving) with fresh fruit.

• Switch to whole grain bread, brown rice, quinoa, oats, or millet

• Keep raw fruits and vegetables on hand for snacks.

• Add beans or lentils to soups, stews, salads, or pasta.

• Try snacks like trail mix with nuts, seeds, and dried fruit.

• Top baked potatoes with beans or steamed veggies

• Enjoy raw veggie salads or dip carrots and peppers in hummus.

• Buy organic produce when you can, so you can eat the skin for extra fiber.

Fiber-Friendly Foods That Help You “Go”

Some foods have a reputation for helping with regularity. Think:
Almonds, apples, prunes, figs, dates, grapes, papaya, avocado, flaxseed, rhubarb, walnuts, and dandelion greens.

 

Skip the black tea for now—it’s high in tannins, which can slow things down.

 

Start Slow & Drink More Water

If you're new to fiber, don’t overdo it at first. Add just a little more each day to give your gut time to adjust. Suddenly jumping into a high-fiber diet can lead to gas, bloating, or even more constipation.

 

Also, drink plenty of water—fiber needs fluid to work its magic. A general rule: drink at least half your body weight in ounces of water each day. (If you weigh 160 lbs., aim for 80 ounces = 10 cups.)

 

If you don’t drink enough, fiber can backfire and make stools harder and more difficult to pass.

 

Understanding Probiotics and Prebiotics

Probiotic supplements usually contain friendly bacteria like Lactobacillus acidophilus, Lactobacillus bulgaricus, and Bifidobacterium bifidum — the same kinds you'd find in yogurt or other fermented dairy products. These bacteria help your body break down lactose (milk sugar) and make beneficial nutrients like B vitamins (think of ones you’d find in energy drinks or prenatal vitamins, like niacin, biotin, and folic acid).

However, there's a catch: many of these probiotic bacteria, especially the acidophilus types, need lactose (from milk) to really thrive. Ironically, most probiotic supplements don’t contain lactose or any dairy at all, which means they might not be as effective. On the bright side, similar good bacteria from fermented plant-based foods can survive just fine on regular carbs you eat — like starches and sugars from bread, rice, or fruit. These bacteria not only help with digestion but also provide more B vitamins than something like Brewer’s yeast, a common supplement.

One challenge is that many of the probiotic strains in supplements don’t stick well to the lining of your gut. That means they might not stay long enough to do much good. On the other hand, some bacteria from naturally fermented foods — like Lactobacillus plantarum, L. rhamnosus, and L. reuteri — has shown to stick around better and offer more long-term benefits.

Don’t assume your store-bought yogurt is packed with live, helpful bacteria. Most commercial yogurts don’t contain enough probiotics to make a real difference, especially if they've been sitting on the shelf too long. Freshly made yogurt, ideally eaten within a day, still has a good number of live bacteria. But after 24 hours, those numbers drop fast. The same goes for probiotic capsules — by the time you buy them, many of the bacteria may already be dead if they haven’t been stored properly.

If you want to support the good bacteria in your gut naturally, focus on eating fiber-rich foods like cabbage, Jerusalem artichokes, carrots, apples, whole grains, sprouts, and even things like psyllium (a common ingredient in fiber supplements like Metamucil). These foods help feed your body’s own supply of good bacteria.

The tricky thing with probiotic supplements is that you often don’t know how many living bacteria you're getting — or whether they’ll survive long enough in your body to do any good. But high-quality supplements or naturally fermented foods (like kefir, kimchi, sauerkraut, miso, or fresh yogurt) can make a real difference if they’re fresh and minimally processed.

There’s also something called prebiotics — these are types of fiber your body doesn’t digest, but your gut bacteria love. Think of them as "fertilizer" for your gut garden. They include things like resistant starch, inulin, and certain plant fibers (often found in bananas, onions, garlic, leeks, asparagus, and oats). These fibers make it all the way to your colon, where they help feed the good bacteria, which in turn support colon health and reduce harmful waste buildup.

Prebiotics work best when they come from whole foods rather than being isolated and added to supplements. So, eating a balanced diet with vegetables, fruits, whole grains, and natural dairy (if you tolerate it) is one of the best ways to support your gut health.

 

Natural Remedies and Nutritional Support for Constipation – In Simple Terms

Vitamins That Help Digestion

When we don’t get enough B vitamins — especially B1, B3, B6, B12, Folate, and others like choline and inositol — our digestion can slow down. These nutrients help your body break down food, move it through the intestines, and keep your gut muscles working. Without enough B vitamins, people may feel bloated, gassy, or lose interest in healthy food and crave junk instead.

B vitamins also play a big role in keeping your nervous system and digestive muscles active — both important for healthy bowel movements.

 

Important Minerals

Minerals like calcium, magnesium, potassium, and zinc to keep things moving in the gut. If you’re low on these, it can lead to constipation. Magnesium is often used in short-term laxatives — but taking too much can cause watery stools or even mineral imbalances [NIH, 2023].

 

Healthy Fats and Fiber-Rich Foods

Fat helps lubricate the colon so that waste moves more smoothly. Healthy fats like omega-3s (found in flaxseeds, walnuts, and fish) and fat-soluble vitamins (like A, D, and E) are good for your gut lining.

Flaxseeds are especially helpful — they contain a natural gel called mucilage that soothes the intestines and softens stools. They also swell with water, helping the bowels work better. Drink lots of water when using flax or any fiber.

 

Be Cautious with Synthetic Supplements

Large doses of synthetic vitamin C (ascorbic acid) or magnesium can make you poop, but often because they irritate your intestines — not because they fix the problem. These are okay for occasional use but shouldn’t be your go-to solution.

 

Enzyme Support and Digestive Juices

As we age or if our diets are poor, we may make fewer digestive enzymes. This can lead to issues like gas, heartburn, or feeling full for hours. Eating raw fruits and vegetables (which contain natural enzymes) and supplementing digestive enzymes may help.

 

Foods That Naturally Relieve Constipation

• Prunes and prune juice: A classic remedy, even though we still don’t fully know which compounds are responsible.

• Garlic: Can stimulate digestion — try it in soup.

• Lemon water: Warm water with lemon (and optional psyllium husk or bentonite clay) in the morning can encourage bowel movement.

• Raw honey: A tablespoon or two in water can gently help overnight.

• Apples: Contain sorbitol and pectin, which help regulate the bowels.

• Juices with beets, carrots, and ginger: Support liver and digestion.

Herbal Remedies

Some herbs have strong natural laxative effects:

• Senna, cascara sagrada, and aloe: Work quickly but can be too harsh if overused. Senna is scientifically proven to relieve constipation within 24 hours but may cause cramping if taken alone [PubMed, 2021].

• Gentler herbs: Peppermint, fennel, and caraway can reduce discomfort when taken with stronger herbs.

• Commission E (Germany’s herbal medicine authority) supports these herbs but recommends using them short-term and not during pregnancy or breastfeeding.

Bulking and Soothing Herbs

• Psyllium husk: Adds bulk to stool and triggers natural bowel movement. Also increases butyrate, which supports colon health [Cleveland Clinic, 2023].

• Fenugreek and flaxseed: Form a gel that softens stool. Just don’t forget to drink lots of water!

• Rhubarb: Natural laxative and fiber source. Dr. Ronald Hoffman recommends blending it with apple juice and lemon.

Other Gentle Herbs and Greens

Alfalfa, dandelion, nettle, and grasses like wheatgrass and barley grass are thought to support digestion and regularity. Many people report they help ease mild constipation.

Mind-Body and Lifestyle Therapies

Non-food approaches can also help:

• Acupressure, yoga, massage, and meditation reduce stress that can slow digestion.

• Color therapy (exposure to warm tones like yellow or orange) may offer mild benefits, though more research is needed.

• Exercise is one of the best remedies. Walking, biking, swimming — even gardening — helps keep your gut muscles toned and active. Aim for 30 minutes daily.

 

Conclusion: A Natural Plan for Regularity

Constipation often reflects a bigger picture — how well your nerves, muscles, digestion, and diet are working together. If there’s no medical condition involved, you can often improve things naturally by:

1. Developing consistent bathroom habits.
2. Cutting back on processed and junk foods.
3. Eating more real, whole, fiber-rich foods — especially plant-based ones.
4. Using food-based vitamins and mineral supplements if needed.
5. Supporting gut bacteria with fermented foods (like yogurt, sauerkraut, kimchi) or probiotics.
6. Adding gentle fiber or oil-based remedies when necessary.
7. Managing stress and emotional health.
8. Staying physically active every day.
9. Considering bodywork (like chiropractic or physical therapy) if needed.

Natural Health Gateway
If you found this article on constipation helpful, please take a look at our products. You will find high-quality natural supplements and products for all health interests, including supplements for constipation support. Reach out to us on our contact page if you need help finding vitamins, minerals, and herbal supplements for your health interests. Shop now. 

 

Frequently Asked Questions

Here are some popular FAQs about constipation.

What is Constipation?

Constipation is characterized by infrequent, difficult, or incomplete bowel movements and, while not a disease itself, can lead to health complications if it becomes a chronic condition

 

How common is constipation and who is most likely to be affected?

Constipation is very common, affecting about 1 in 8 people regularly. Women are about twice as likely to report constipation compared to men, and people over the age of 60 are more affected. Other groups more likely to report constipation include individuals with lower incomes, those who don’t exercise much, individuals with less education, and Black Americans.

What is considered a "normal" bowel routine?

There is no universal definition of a “normal” bowel routine. While many people have a bowel movement once a day, it’s also normal to go anywhere from three times a week to three times a day. What is more important than frequency is the presence of symptoms like straining during bowel movements, having hard or dry stools, feeling bloated or full, or feeling like you didn’t fully finish after going. Healthy stool is typically formed and medium to dark brown.

 

What are some common causes and contributing factors to constipation?

Constipation can be caused or worsened by various factors, including low thyroid function, diabetes, high calcium levels, and hormone imbalances (such as during pregnancy). Mental health conditions like anxiety or depression can also contribute. Ignoring the urge to go, problems with pelvic floor muscles, and damage to muscles and nerves from straining can also make it hard to have a bowel movement. Dietary factors like not drinking enough water, diets high in meat, eggs, and cheese, and not eating enough fiber play a huge role. Certain medications like opioids, some antidepressants, antacids with aluminum or calcium, iron supplements, blood pressure drugs, NSAIDs, and oral contraceptives can also cause constipation.

How can I naturally relieve or manage constipation?

Most people can manage constipation with lifestyle changes. Key strategies include eating more fiber from fruits, vegetables, and whole grains (aiming for 25–30 grams daily). It is crucial to drink plenty of water (at least half your body weight in ounces daily). Staying active — even daily walking — improves bowel movement frequency. You can also try natural laxatives like prunes or kiwi. Supporting gut health with fiber-rich foods that feed healthy gut bacteria and considering fermented foods or high-quality probiotics can help. Managing stress through methods like yoga or meditation can also support digestion. Using gentle natural remedies like prunes, apples, flaxseed, or psyllium husk with plenty of water can also be effective.

  

When should I see a doctor for constipation?

You should consult your healthcare provider if you experience a sudden change in bowel habits, see blood in your stool, have severe pain or bloating, or go for more than a week without a bowel movement. It's also advisable to talk to your doctor if you are dealing with constipation while taking medications known to cause it, as there may be alternative treatments. If constipation becomes a chronic condition, it can lead to health complications like hemorrhoids, anal fissures, fecal impaction, and urinary problems, so seeking medical advice is important if it persists.