The Common Causes of Constipation

 

The 8 Most Common Causes of Constipation and How to Fix Them

Try these at-home cures for gastrointestinal troubles.

You're not alone if you suffer from constipation. This is defined as having less than three bowel motions each week. And it may be plain unpleasant, to say the least. But what's the cause of your constipation? Constipation can be caused by a variety of factors, the severity of which varies.

We consulted specialists to learn about the most prevalent causes of constipation, as well as what to do to alleviate it.

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Common Constipation Causes

Low Fiber Consumption

Your constipation could be caused by a lack of fiber. Dietary fiber increases the volume of the stool, making it easier to pass, according to Marissa Meshulam, MS, RD, CDN, registered dietitian and founder of MPM Nutrition. "Additionally, [insoluble] fiber can work to speed up digestion, which helps things move along," she says. A diet lacking in fiber, on the other hand, will have the reverse effect, making movements irregular and difficult to pass.

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Dehydration

Hydration, like fiber, is essential for digestive health. "Our stool is formed in the large intestine, [where] water is reabsorbed," adds Meshulam. However, if you don't drink enough liquids during the day, your large intestine won't have enough water to make going to the bathroom natural and easy.

Traveling

When your daily routine is disrupted, you may develop constipation. "Your gut gets into a routine based on the food you eat [and] the schedule you keep," explains Bryan Curtin, MD, MHSc, a gastroenterologist at Mercy Medical Center's Institute for Digestive Health and Liver Disease. "However, these things change dramatically when you travel, which has a profound effect on how your gut works." According to him, this can cause constipation and/or diarrhea, which should go away once you return to your normal routine.

insufficient physical activity

"Good muscle tone, particularly in the abdominal wall and diaphragm, is necessary for regular bowel movements," explains Casey Kelley, MD, ABoIM, founder and medical director of Case Integrative Health. This can be accomplished through frequent exercise and remaining active throughout the day.

A sedentary lifestyle, on the other hand, might weaken the abdominal wall and diaphragm, making it harder for the large intestine to effectively regulate bowel motions.

Stress

Stress, according to Dr. Kelley, can cause constipation by forcing the body to release a hormone called adrenaline.3 This hormone, which is in charge of the "fight or flight" response, shifts blood flow from the colon to more critical organs such as the heart, lungs, and brain. "The lack of blood flow [in the intestine] thus slows down the [digestive] process," she explains.

Stress, both emotional and mental, can cause the body to produce more corticotrophin-releasing factor (CRF), another hormone. According to Dr. Kelley, "this hormone can slow down intestinal movements," resulting in constipation.

Changes in Hormones

Hormones regulate almost every physical function, and bowel movements are no exception. However, hormonal variations are typical causes of constipation.

A common example is the increase in estrogen—the female reproductive hormone—prior to menstruation. "High levels of estrogen can delay gastric emptying, leading to constipation," explains Dr. Kelley. Low estrogen levels, which occur after menopause, can have a comparable effect. "As estrogen levels decline during menopause, cortisol levels rise, which slows down the digestive process," she explains.

Constipation can also be caused by hormonal changes during pregnancy or hypothyroidism (a thyroid that is underactive).

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Several Medications

Certain drugs may be to blame for your constipation. "Some, like opioids, slow the motility of the gastrointestinal system, which leads to constipation," explains Dr. Curtin. Another prevalent cause is the use of nonsteroidal anti-inflammatory medicines (NSAIDs) such as ibuprofen and naproxen, which can disrupt the gut's protective barrier. Iron supplements, which are used to treat anemia, and psychiatric drugs can also cause constipation, according to Dr. Curtin.

Ignoring the Strong Desire to Leave

It's easy to ignore nature's summons when you're away from home or preoccupied with work. However, this can cause constipation or worsen pre-existing problems. "When you don't go to the bathroom, it sits in your large intestine," Meshulam explains. "Water continues to be absorbed from it, making it harder to pass."

Constipation Home Remedies

Constipation is unpleasant, but it is possible to alleviate the discomfort by adopting some healthy behaviors. To get things rolling again, try these useful home cures.

Maintain Proper Hydration

Dehydration, as previously stated, can contribute to constipation. However, according to Meshulam, consuming plenty of fluids throughout the day can help prevent this. The Academy of Nutrition and Dietetics advises 13 cups of fluid per day for males and 9 cups for women.

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Continue to be Active

If you frequently sit for long periods of time, try incorporating movement into your routine. This could be as basic as stretching on a daily basis or taking short walks around the block. Daily activity strengthens your abdominal muscles, which improves bowel movements. "The more you move, the more your gut will move!" says Dr. Curtin.

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Consume Enough Fiber

Fiber may be the solution to your digestive problems. After all, barely 5% of the population consumes adequate fiber, according to the American Journal of Lifestyle Medicine.7

According to the Academy of Nutrition and Dietetics, the daily recommended intake for men is 38 grams and 25 grams for women.

Meshulam suggests eating high-fiber meals such as: 

• Berries

 • Artichokes

 • Broccoli 

• Chia seeds to assist you meet the target.

• Flaxseed

Fruits containing sorbitol, a natural laxative, can also help things move. According to Meshulam, this comprises fruits such as: 

• Prunes 

• Apples

 • Pears

Limit your intake of processed and fried foods.

Meshulam observes that processed and fried foods (for example, microwave dinners and deli meats) are low in fiber. Consuming a lot of these foods can therefore limit your fiber intake, causing constipation. This isn't to say you should completely avoid these foods. Simply eating complete, unprocessed meals more frequently can help you acquire more fiber.

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When Should You Consult a Doctor About Constipation?

It's crucial to note that constipation can be a sign of a more serious gastrointestinal problem, which impairs the operation of your intestines.

According to Meshulam, one of the most common reasons is irritable bowel syndrome (IBS). IBS, according to the NIDDK, does not harm your gastrointestinal tract, but it can create unpleasant symptoms such as constipation and stomach pain.

While the actual origin of IBS is unknown, stress, according to Dr. Curtin, may be a contributor. Diverticulitis, which involves inflammation of the diverticula, or tiny bulges that grow in the wall of the large intestine, is another possible cause of constipation, according to Dr. Kelley. "Over time, this inflammation can lead to a bowel obstruction, which may cause constipation," she says.

If your constipation lasts more than a few days or does not respond to home remedies, Dr. Kelley suggests calling your doctor. Keep in mind that everyone's frequency and need to go is different; what's regular for one person may not be normal for you, she says. Your best bet is to recognize what is "normal" for you and to consult your doctor if anything changes.

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