Constipation is technically defined as having less than three bowel movements a week, but it can also refer to straining when starting or finishing a bowel movement, not feeling like you’ve ‘finished’ and your poo having the consistency of pebbles.1,2
Here are seven things that can increase your chances of constipation.
Water is essential for the healthy functioning of a human body – our organs, cells and tissue all need water. A healthy stool is made up of 75% water3, so it makes sense that dehydration can lead to constipation. When you’re dehydrated, it can cause your body to pull water out of the gastrointestinal tract and take it elsewhere, which takes water away from your poo, making it harder, firmer and more difficult to pass.4
It’s important to stay hydrated especially in hot weather or during exercise as your body will be losing extra water through sweat. Alongside constipation, dehydration can also lead to persistent headaches, dull skin, fatigue, weight gain and a dry mouth.5
Most of us know that a sedentary lifestyle can lead to health issues like high blood pressure, heart disease and obesity, but did you know that lack of exercise is also linked to constipation? Exercise can help get things moving by reducing the amount of time it takes for food to move through the large intestine, which also means your body takes less water away from the stool making it easier to pass.
Exercise also helps stimulate the natural contractions of the muscles in your intestines that help with passing a stool.6 Upping the amount of exercise you do doesn’t mean you suddenly have to get into weights or run 5ks if that’s not your thing: anything from walking to gardening counts, and it’s important to enjoy what you’re doing.
Increasing your intake of fruit, vegetables and whole grains can help improve gut function. The problem with processed grains, which includes white rice, white bread and non-whole wheat pasta, is that they’ve had the bran and germ of their grains removed; the bran in particular contains fibre, which helps bulk up your stool and keeps it moving out of your body. Whole grains also contain more nutrients, vitamins and minerals which you need as part of a healthy diet.
While studies have shown that fibre can lower the likelihood of constipation, some people who are eating too much fibre may actually find the opposite effect so it’s important to listen to your body and experiment with adding or lessening foods in your diet to see what works for you.7
It’s not always feasible to go to the toilet the second you feel the need, but if there is a toilet around it’s better to go when you need to rather than holding it in. Holding in your poo can lead to constipation because you are using your anal muscles to push the stool back into the colon, which can dry the stool out and make it harder to pass later on.8
Change can be a beautiful thing, but it can also throw your body clock out of whack and lead to constipation. Our bowels can be sensitive to change, and sometimes if your eating and sleeping patterns suddenly change then you may experience constipation as your body adjusts.
Some medications can cause constipation. These medications include:9
If you feel that your medication is causing constipation, speak to your doctor or pharmacist for advice.
It is estimated that 1 in every 7 adults and up to 1 in every 3 children in the UK has constipation at any one time, so it is pretty common10. While constipation isn’t fun, it can often be remedied with lifestyle changes and/or over-the-counter medications if it doesn’t go away on its own. Sometimes, however, constipation is a symptom of an underlying medical issue which may require specialist treatmenz:11
It’s important to speak to your doctor if you are concerned about your health.
If you find yourself dealing with a stubborn stool or constipation, Movicol® can help. It draws water to your bowel and hydrates and softens your stool making it easier to pass. If you need to take Movicol® for longer than two weeks please see your doctor. Find out more here.*
Date of Prep: June 2024 | GL-GE-MOV-2400045
*Do not take Movicol® if your doctor has told you that you have a blockage in your intestine (gut obstruction, ileus) or severe inflammatory bowel disease like ulcerative colitis, Crohn’s disease or toxic megacolon. Medicines can affect the unborn baby. Always talk to your doctor or pharmacist before taking any medicine in pregnancy.
[1] 5 Things Your Poop Can Tell You About Your Health. Hopkins Medicine. Page last updated 2024. Accessed here: https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-things-your-poop-can-tell-you-about-your-health
[2] Constipation. Cleveland Clinic. Page last updated 18th July 2023. Accessed here: https://my.clevelandclinic.org/health/diseases/4059-constipation
[3] Rose C, Parker A, Jefferson B, et al. The characterization of Feces and urine: A review of the literature to inform Advanced Treatment Technology. Crit Rev Environ Sci Technol. 2015 Sep 2;45(17):1827-1879.
[4] Does Dehydration Cause Constipation? Healthline. Page last updated April 8th 2024. Accessed here: https://www.healthline.com/health/constipation/can-dehydration-cause-constipation
[5] 6 Side Effects Of Not Drinking Enough Water. Henry Ford Health. Paged last updated May 19th 2020. Accessed here: https://www.henryford.com/blog/2020/05/side-effects-of-not-drinking-water
[6] All about constipation. Beth Israel Deaconess Medical Center. Page last updated May 2016. Accessed here: https://www.bidmc.org/-/media/files/beth-israel-org/centers-and-departments/rehabilitation-services/all_about_constipation_booklet_2016_05_rev.pdf
[7] 5 Foods That Can Cause Constipation. HealthLine. Page last updated June 11, 2024. Accessed here: https://www.healthline.com/nutrition/8-foods-that-cause-constipation#3.-Processed-grains
[8] Is It Unhealthy to Hold in Your Poop? GI Associates & Endoscopy Centre. Page last updated Sep 23, 2021. Accessed here: https://gi.md/resources/articles/is-it-unhealthy-to-hold-in-your-poop
[9] What to do when medication makes you constipated. Harvard Medical School. Page last updated October 2019. Accessed here: https://www.health.harvard.edu/staying-healthy/what-to-do-when-medication-makes-you-constipated
[10] Constipation. NHS Inform. Page last updated 29 May 2023. Accessed here: https://www.nhsinform.scot/illnesses-and-conditions/stomach-liver-and-gastrointestinal-tract/constipation/
[11] Medical Causes of Chronic Constipation. WebMD. Page last updated March 12, 2023. Accessed here: https://www.webmd.com/digestive-disorders/conditions-medications-cause-constipation
[12] Bowel obstruction. Health Direct. Page last updated September 2022. Accessed here: https://www.healthdirect.gov.au/bowel-obstruction
