What Causes Constipation? Learn the Signs and How to Prevent Constipation

Constipation, or difficulty having a bowel movement, is a very common problem that affects people of all ages. Constipation can be a pain — literally. Sometimes, constipation causes significant discomfort that disrupts your daily life. 

If you’re struggling with constipation, know that you aren’t alone: There are at least 2.5 million doctor visits for constipation in the United States each year. The good news is that understanding common causes of constipation can help you prevent it from getting out of hand. Read on to learn more.

What are the symptoms of constipation?

Sometimes it’s hard to know when you’re truly constipated. The most common symptoms of constipation include:

• Infrequent stools

• Straining to have a bowel movement

• Hard and dry stools

• Pain with bowel movements

• Bloating or abdominal discomfort

• Feeling of incompletely evacuating bowels

A “normal” frequency of stool depends on the person, because everyone’s a little different. Some people regularly have three bowel movements per day. On the other hand, some people regularly have three bowel movements per week. If this is your regular frequency and you aren’t having other symptoms, there’s probably not a cause for concern.

Ideally, stools should be easy to pass but not too watery. The Bristol Stool Scale is an easy way to tell if your stools are too hard and dry. This chart classifies stools as types 1 to 7, with type 1 being most constipated and type 7 being diarrhea. Normal stools are usually classified as types 3 to 4. 

What are the common causes of constipation?

Here are some causes of constipation, from dehydration to health conditions.

Not drinking enough water

Dehydration is a major cause of constipation. As stool moves through the large intestine, the large intestine absorbs water naturally. If you do not have enough fluids in your body, your intestine will remove extra water from the stool so it doesn’t go to waste. This leaves you with hard and dry stools that are difficult to pass. 

Poor nutrition and dietary habits

Not getting enough fiber is also a major cause of constipation. Fiber helps move digested food along your intestinal tract, and without enough of it, stool passage can become slow. Lack of fiber also causes hardened stools. 

Similarly, eating a lot of processed food can cause constipation because it is low in fiber. Processed foods are also very common in everyday foods. For example, many people may not realize that white rice is actually highly processed and can cause constipation, especially when compared to brown rice. Some experts suggest that a diet rich in eggs, though not processed, can also worsen constipation. 

Not getting enough exercise

A sedentary lifestyle can lead to constipation. Activity helps move things along the digestive tract. Exercise also helps tone important muscles used for bowel movements, like your abdominal wall muscles. 

Change in routine

Ever wonder why you tend to get constipated on vacation or when traveling? A change in your daily routine is a very common cause of constipation. This is usually due to factors that come along with travel: dietary changes, activity changes, changing time zones, and limited access to a bathroom, to name a few. 

Medications

Certain medications are known to cause constipation. Some major culprits include opioid medications, iron supplements, nausea medications, and more. 

Other health conditions

Other health conditions like irritable bowel syndrome (IBS), thyroid disorders, and diabetes can cause constipation. If you have a history of spinal cord injury, stroke, or neurological disease, you may be more prone to constipation as well. In some cases, new and lingering constipation could be a sign of a more serious issue with your bowel, like colon cancer.

Food and drinks to avoid if constipation is a concern

If you are concerned about constipation, it’s best to avoid processed foods, foods low in fiber, and high-fat meats. These include: 

• Frozen meals

• Packaged cookies and cakes

• Cold cuts

• Red meats

• Salty snacks

• Canned goods

It’s good to avoid any other types of food that have been altered from their natural state with the addition of sugars, salt, additives, and preservatives. 

Instead, focus on whole foods like fresh fruits and vegetables and foods with high fiber content. 

Is constipation dangerous? When to see a healthcare provider for treatment of constipation

Constipation can be uncomfortable, but is usually not dangerous. However, if it gets out of hand or you develop other symptoms, it may be time to see a healthcare provider. Here’s what to look out for: 

• A persistent change in your stool consistency

• Blood in the stool

• Worsening pain with bowel movements

• Worsening abdominal discomfort

• Constipation with nausea or vomiting

• Constipation lasting longer than a week 

• Decreased appetite

• Inability to tolerate food and drink

In rare cases, prolonged changes in your bowel movements could be a sign of something more serious, like colon cancer. Don’t forget to talk with your healthcare provider about staying up to date on preventive measures like screening colonoscopies.

Constipation prevention tips 

Because constipation can range from irritating to pretty uncomfortable, it’s best to get ahead of it. In order to prevent constipation, focus on a few key things. 

Adequate daily fiber intake

Most people do not get enough daily fiber. The recommended amount is 20 mg to 35 mg per day, but the average American only gets about 10 mg to 15 mg per day. You can help meet dietary fiber needs by increasing fiber containing foods like bran and whole fruits, or taking a fiber supplement. 

Regular exercise

Not only will regular exercise help move things along your digestive tract, but the American Heart Association recommends 150 minutes of moderate aerobic activity per week. So you’ll be keeping your whole body as healthy as possible!

Hydration

Different people have different hydration needs, and it’s important to stay on top of hydration to prevent constipation. Depending on your activity level, location, and weight, as well as other health factors, you may need more or less water daily. Most people get enough water intake daily by following their thirst cues and drinking when thirsty. Learn more about your recommended water intake here.

Manage your medications

If you are on medications known to cause constipation, using an over-the-counter laxative or fiber supplement can help you stay ahead of constipation. For example, opioid pain medications are frequently prescribed for pain control after surgery, but they can cause serious constipation. Talk with your healthcare provider about what options are best for you. 

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Written by:

Sonya K. Narla, DO

Sonya K. Narla, DO, is a board-certified family medicine physician, educator, bioethicist, and writer. She practices primary care for all age groups in Phoenix, AZ.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. A pulmonologist and hospitalist, she practiced and taught clinical medicine at hospitals in London for a decade before entering a career in health education and technology.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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