Key takeaways:
People often feel constipated during times of stress. That’s likely because of the link between the bowels and emotions.
There’s no specific test to find out if stress is causing your constipation. But your primary care provider can consider your medical history and other symptoms to see if stress is a factor.
To treat stress-related constipation, you can try stress reduction techniques, making changes to your diet, and over-the-counter (OTC) remedies.
Most people will experience constipation at some point in their lifetime. Sometimes it can be traced to dietary changes or other lifestyle factors. But you may also notice that your bowel habits change when you’re under stress.
Can stress cause constipation?
Yes, stress and anxiety can cause constipation. Research shows a strong connection between the brain and the bowels (gut). Mood changes can lead to symptoms in the bowels. And bowel changes can lead to changes in your mood. This is called the “gut-brain axis.”
Stressful events, regardless of the cause, can lead to constipation. This includes physical and emotional stress. Anxiety and physical stress, like sleep deprivation, can both lead to constipation.
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Why does stress cause constipation?
The digestive tract is one of the most complex systems in the body. Muscles, nerves, bacteria, and other cells have to work together for the bowels to function properly. The bowels have almost as many nerve cells as the brain. And the same neurotransmitters that send signals to nerves in the brain affect the nerves in the bowels.
What the brain perceives as stress is also perceived as stress by the bowels. Stress can cause changes in the release and action of the neurotransmitters in the bowels. These stress-related changes can directly affect your bowel function. This can result in constipation or loose stools.
How do you know if stress is causing constipation?
There’s no single test to find out if stress is the cause of your constipation. But stress can affect more than just the bowels. So, if you’re constipated and having other symptoms of stress, it’s reasonable to think that stress could be causing your constipation, too.
Common symptoms of stress to look for are:
Fatigue
Indigestion
Changes in appetite
Rapid heart rate
Feeling of nervousness
Low sex drive
Trouble concentrating
Common stressors that may lead to constipation
Stress can come from major life events or from everyday responsibilities that are weighing you down.
Some common sources of stress include:
Work demands
School or academic pressures
Health concerns
If you think stress may be triggering your constipation, try to notice what feels most stressful in your own life. That awareness can be a helpful first step toward addressing both your stress and your symptoms.
How to relieve constipation when you’re dealing with stress
If you’re trying to relieve constipation while you’re dealing with stress, it helps to approach things from more than one angle. You can target stress and constipation at the same time.
Stress reduction
Ideally, the first step is to lower your level of stress.
Here are some ways to reduce stress:
Spend time with friends.
Exercise regularly.
Practice mindfulness and meditation.
Interact with animals.
Practice yoga and deep-breathing exercises.
You might find that your stress is coming from a particular source, such as work or family dynamics. Look for ways to improve stressful situations. You may find it helpful to talk to a mental health therapist to work through a particularly stressful issue.
Dietary changes
A change in diet is often a great way to address constipation. For example, dehydration can lead to constipation. So, increasing your water intake often helps. Water can help to soften your stools, making them easier to pass. If you’re constipated, your primary care provider can give you guidance on how much water you should be drinking daily.
A low-fiber diet can also lead to constipation. You can try increasing your fiber intake in different ways. This can be in the form of a high-fiber food or a fiber supplement. The average person only gets about 16 g of fiber per day. Women should aim for at least 25 g of fiber, and men should get about 38 g of fiber.
Fiber and water work together to treat constipation. An increase in fiber without an increase in water can make constipation, bloating, or abdominal pain worse.
Medications
If changing your diet and lowering your stress isn’t helping quickly enough, over-the-counter (OTC) laxative medications might help. Laxatives help to loosen stool so you can pass it.
There are several different laxative options, including:
Osmotic agents: These medications — like polyethylene glycol 3350 (Miralax) — pull water into the bowels, making the stool softer.
Stool softeners: Docusate and other stool softeners work by drawing water and fat into the stool. The softer stool can pass through the bowels more easily.
Lubricants: Mineral oil and other lubricants coat the stool and make it slippery. This allows for easier passage out of the body.
Stimulants: Stimulant medications, like bisacodyl, stimulate the muscles of the bowels into action.
Laxatives can give rapid results. So, it’s possible to get dependent on them if you use them for a long time. People generally tolerate these OTC medications well, but laxatives can cause a few side effects. Common side effects include nausea or vomiting, persistent diarrhea, and abdominal pain.
Other causes of constipation
Stress isn’t the only reason you might feel backed up. Other causes of constipation include:
Irritable bowel syndrome (IBS): IBS is a common digestive disorder that can cause changes in your bowel movements. Depending on your IBS subtype, you may experience frequent loose or watery stools (IBS-D), or you may have constipation (IBS-C).
Inflammatory bowel disease (IBD): Inflammation in the bowels from conditions like Crohn’s disease and ulcerative colitis can lead to constipation. These autoimmune conditions may be treated with biologics — medications that calm down an overactive immune system.
Medications: Some medications — such as opioids or antihistamines — can cause constipation. So, make sure to check for medication side effects if you take any medicines and experience constipation.
Bowel obstruction: A bowel obstruction happens when something blocks stool from moving through your intestines. It can be caused by scar tissue from surgery, tumors, or twisting of the bowels. A bowel obstruction causes severe belly pain and bloating This is a medical emergency and needs immediate care.
Nerve damage: The nerves in your gut play a big role in moving stool along. If they’re not working properly, constipation can happen. This is common with neurologic issues, like multiple sclerosis (MS), Parkinson’s disease, or a spinal cord injury.
Endocrine dysfunction: Hormones help regulate your bowel function. When they’re out of balance, constipation may be a problem. For example, an underactive thyroid or an overactive parathyroid gland can lead to constipation.
When to see a healthcare professional for constipation
If you have symptoms of constipation that don’t get better with simple remedies, you should seek medical attention. That’s because constipation may be serious or caused by an underlying medical problem.
Let your provider know right away if you have symptoms of:
Abdominal pain
Increasing belly size
Weight loss
Fever
Chills
Nausea and vomiting
Severe headache
Weakness
Frequently asked questions
Constipation has been linked to both depression and anxiety. People with constipation are more likely to be diagnosed with these conditions, but researchers aren’t sure which comes first. Some studies suggest that constipation can cause depression. But more studies are needed to fully understand the connection.
Yes, constipation can sometimes make you feel tired. Being backed up can cause bloating, discomfort, and poor sleep — all of which drain your energy. This might be why people who are constipated are more likely to report feeling tired. In some cases, constipation is linked to underlying conditions — like thyroid problems or irritable bowel syndrome (IBS) — that can also cause fatigue. If constipation and tiredness keep happening together, it’s a good idea to check in with your healthcare provider.
Yes, stress can cause loose bowel movements. Stress might make you poop more because the stress response can affect your gut in several ways. The stress response:
Redirects blood flow away from your gut and toward your muscles
Triggers the release of stress hormones, like cortisol and adrenaline
Shifts the balance of bacteria that live in the gut
All these changes can interfere with normal digestion, leading to loose stools or diarrhea.
Constipation has been linked to both depression and anxiety. People with constipation are more likely to be diagnosed with these conditions, but researchers aren’t sure which comes first. Some studies suggest that constipation can cause depression. But more studies are needed to fully understand the connection.
Yes, constipation can sometimes make you feel tired. Being backed up can cause bloating, discomfort, and poor sleep — all of which drain your energy. This might be why people who are constipated are more likely to report feeling tired. In some cases, constipation is linked to underlying conditions — like thyroid problems or irritable bowel syndrome (IBS) — that can also cause fatigue. If constipation and tiredness keep happening together, it’s a good idea to check in with your healthcare provider.
Yes, stress can cause loose bowel movements. Stress might make you poop more because the stress response can affect your gut in several ways. The stress response:
Redirects blood flow away from your gut and toward your muscles
Triggers the release of stress hormones, like cortisol and adrenaline
Shifts the balance of bacteria that live in the gut
All these changes can interfere with normal digestion, leading to loose stools or diarrhea.
The bottom line
Constipation is a common medical problem that can be linked to stress. Fortunately, most episodes of stress-related constipation respond well to simple treatment. But, sometimes, something more serious can cause constipation. So, don’t ignore it.
If your constipation isn't going away or you’re having other symptoms, seek medical attention. Your primary care provider can find the cause of your constipation and determine the best treatment plan for you.
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References
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