Constipation: Common Causes & Healthy Habits

Constipation is one of the most common digestive complaints, affecting people of all ages. While occasional constipation is normal, frequent or persistent constipation can be uncomfortable and may interfere with your daily life.

The good news is that many cases of constipation are influenced by everyday habits. Small changes to your diet and routine can often help support regular bowel movements and overall gut health. Below are five common causes of constipation and five simple ways to help keep things moving.

5 Common Causes of Constipation

1. Low Fiber Diet: Fiber plays an important role in digestive health. It adds bulk to stool and helps it move more easily through the intestines. Many people consume far less fiber than recommended, especially if their diet relies heavily on processed foods or lacks fruits, vegetables, legumes, and whole grains.

2. Not Drinking Enough Water: Water helps keep stool soft and easier to pass. Without enough fluids, the colon absorbs more water from waste, which can result in harder, drier stools. Hydration becomes even more important when increasing your fiber intake, since fiber works best when it absorbs water.

3. Changes in Your Routine: Travel, vacations, busy schedules, and changes in your daily routine can all affect normal bowel habits. Your digestive system responds to regular patterns, including when you eat, sleep, and use the bathroom. Disruptions to these routines may temporarily slow bowel movements. Fortunately, bowel habits often return to normal once your regular routine resumes.

4. Lack of Physical Activity: Movement helps stimulate the muscles of the digestive tract. Even light physical activity, such as walking, can encourage healthy intestinal motility—the coordinated muscle contractions that move food and waste through your digestive system. You don't need an intense workout to support digestive health. Consistent daily movement is often enough to make a difference.

5. Gut Imbalance: Your digestive tract is home to trillions of microorganisms that make up the gut microbiome. These bacteria play many important roles, including supporting digestion and interacting with the intestinal environment. Research suggests that changes in the composition of the gut microbiome may be associated with constipation in some individuals. While the relationship is complex and still being studied, maintaining a healthy gut microbiome is one important part of overall digestive health.

5 Healthy Habits to Help with Constipation

1. Eat More Fiber: Gradually increasing your fiber intake is one of the most effective lifestyle strategies for supporting regular bowel movements. Aim to include a variety of fiber-rich foods throughout the day rather than relying on a single meal. If you're increasing fiber significantly, do so gradually to help minimize gas or bloating while your digestive system adjusts.

2. Stay Hydrated: Make drinking fluids part of your daily routine. Hydration supports normal digestion and works together with dietary fiber to promote softer, easier-to-pass stools. Keeping a reusable water bottle nearby can be a simple reminder to drink throughout the day.

3. Make Daily Movement a Habit: Regular physical activity benefits your entire body—including your digestive system. Whether it's a neighborhood walk, stretching, cycling, or another activity you enjoy, staying active can help support healthy bowel function.

4. Keep a Routine: Your digestive system appreciates consistency.

• Eat meals at similar times each day.
• Get adequate sleep.
• Give yourself enough time to use the bathroom without rushing.
• Avoid ignoring the urge to have a bowel movement, as delaying can make stool harder to pass over time.

5. Consider a Daily Probiotic: For some people, supporting the gut microbiome with a daily probiotic may be part of an overall digestive wellness routine. While probiotics are not a substitute for a balanced diet, hydration, or other healthy lifestyle habits, they can complement a comprehensive approach to supporting digestive health.

When to Talk to Your Healthcare Provider

Occasional constipation is common, but constipation that is persistent, severe, or accompanied by symptoms such as blood in the stool, unexplained weight loss, severe abdominal pain, or vomiting should be evaluated by a healthcare provider.

If you're living with a digestive condition such as irritable bowel syndrome (IBS) or ulcerative colitis (UC), it's also important to discuss ongoing bowel symptoms with your healthcare provider to determine the most appropriate management plan.

Supporting Your Digestive Health Every Day

Constipation often has more than one cause, which means there usually isn't a single solution. Eating more fiber, staying hydrated, maintaining a regular routine, getting daily movement, and supporting your gut microbiome can all contribute to healthy digestion.

Small, consistent habits can make a meaningful difference over time—and together, they can help keep your digestive system functioning at its best.