- Constipation is a fairly common condition, often related to a lack of fiber and hydration.
- Several lifestyle factors also influence constipation, including exercise, sleep and stress.
- See your healthcare provider if you’ve done all you can but are still constipated.
If you’re doing the recommended things—eating lots of high-fiber foods and drinking plenty of water—but are still having a hard time going, we hear you. It can happen to all of us.
“Nutrition definitely plays a huge role in both the causes and relief of constipation,” says Maggie Michalczyk, RDN, a cookbook author and founder of the blog Once Upon a Pumpkin. “A diet low or lacking in fiber is one of the primary culprits for constipation, since fiber adds bulk to the stool, making it easier to pass through your digestive system. On the other hand, foods low in fiber, such as those that are heavily processed and refined, can contribute to fewer bowel movements and difficulty passing stools. That said, constipation can also be caused by other factors, including lifestyle habits, like stress, and certain medical conditions.”
Constipation is defined as having less than three bowel movements a week, as well as experiencing dry, hard stools. If you have constipation, you’re not alone. The condition impacts about 16% of adults in the U.S., increasing to 33% for those over 60, per the National Institute of Diabetes and Digestive and Kidney Diseases.
So, if it’s not food causing constipation, what could it be? We asked Michalczyk to share a few of the sneaky reasons you may be backed up, and how to get some much-needed relief.
Not Exercising Enough
“Lack of physical activity can contribute to constipation, because regular exercise helps stimulate the muscles in your intestines, promoting healthy bowel movements,” says Michalczyk.
In addition, your core muscles play a role in pushing poop out your body. This includes the diaphragm, pelvic floor muscles, transversus abdominis (the deepest muscle of your abdominal muscles), internal and external obliques (side abdominal muscles) and the rectus abdominis (“six-pack” muscle on the front). What are commonly called Kegel exercises will strengthen the pelvic floor muscles, and when done correctly, will also train them to relax. Diaphragmatic breathing (aka belly breathing) and exercise that increases your breathing rate and/or encourages deep breathing will help strengthen the diaphragm. Core exercises like plank variations will work the deeper and more external core muscles.
Certain Medications or Supplements
“Certain medications, such as opioids, antacids and some antidepressants, can have constipation as a side effect,” says Michalczyk. “Additionally, iron and calcium supplements, which are commonly taken for various health reasons, may cause constipation in some individuals.” Talk with your healthcare practitioner, pharmacist or a registered dietitian if you have questions or concerns about side effects tied to the drugs or supplements you’re taking.
Menstruation
While some women may have more frequent bowel movements—or even diarrhea—during their period, others may experience just the opposite. Both diarrhea and constipation can be related to progesterone. This hormone, which causes the growth and thickening of your uterine wall, increases when you’re menstruating and can also influence the digestive tract by disrupting the muscle cell service and contraction relaxation pathways that make it easier to pass a bowel movement, according to a 2022 review in Physiological Research.
Not Drinking Enough Water
Staying hydrated is crucial for a variety of health reasons, including good digestion. If you’re blocked up and you haven’t been drinking as much water recently, increasing your intake could change things for you pretty quickly.
“Not consuming enough fluids can lead to dehydration that makes stools hard and difficult to pass—especially when combined with a low-fiber diet,” says Michalczyk.
Soluble fiber needs water to dissolve, so without adequate water intake, it can cause you to become blocked up. If you’ve been eating plenty of fiber-rich foods like whole grains, vegetables, fruits and legumes, be sure to also increase your water intake.
Stress
Regardless of the source of stress, it can impact your digestive tract, says Michalczyk. According to a 2025 review in the Journal of Applied Physiology, psychological stress can negatively influence and disrupt the digestive system through several mechanisms, leading to disruption of the immune system. In addition, it can affect the gut microbiome and intestinal wall permeability, resulting in “leaky gut syndrome.”
Changing Up Your Routine
Even if you don’t feel stressed, putting your body through something it’s not used to—like traveling or staying up late—can cause strain that could impact your digestive system and bowel movement regularity, according to Michalczyk.
That’s because your circadian rhythms are connected to the digestion process. Circadian rhythms are usually associated with sleep; they’re your body’s internal clock that regulates how your hormones respond to light and darkness within a 24-hour cycle. But because your digestion is connected to your psychological systems, if you change your usual day-to-day routine, whether it’s shifting your sleep schedule or taking a trip to Florence, you might feel constipated until your body sets a new rhythm or gets back to its usual one.
Dealing with a Medical Condition
Various health issues can cause constipation, depending on how your body reacts to an illness or condition. For example, people living with diabetes can also have constipation because diabetes affects pancreatic hormones (like insulin) and metabolism. When this happens, a person with diabetes may develop gastroparesis, a reduction in the motor function of the digestive system that causes the movement of food to slow or stop, resulting in a blockage, according to the NIDDK.
Pelvic floor disorders and gastrointestinal conditions have also been known to lead to irritable bowel syndrome, a disorder that affects the stomach and intestines and disrupts the gastrointestinal tract. Other health issues, such as stroke, Parkinson’s disease, Alzheimer’s disease or a spinal cord injury, can cause constipation, as well.
How to Relieve Constipation
If you’re looking for some immediate remedies to relieve your constipation, Michalczyk suggests making these three lifestyle changes.
Increase Your Fiber Intake
Fiber is important for increasing the size of the stool, as well as softening it, which allows you to pass it smoothly through your digestive tract and colon. The 2020-2025 Dietary Guidelines for Americans recommends that men get 30 to 38 grams of fiber a day from their diet, and women should aim for 21 to 25 grams. While it may feel like you’re getting enough fiber from your fruits and vegetables, about 95% of American adults are not meeting the recommended amount.
“Including high-fiber foods like fruits, vegetables, whole grains, legumes and nuts in your diet can help alleviate constipation,” says Michalczyk. “These foods add bulk to your stool, making it easier to pass through the intestines. Gradually increasing fiber intake and staying hydrated is important to avoid discomfort.”
Stay Well-Hydrated
“Drinking an adequate amount of water throughout the day helps soften the stool, making it easier to pass,” says Michalczyk.
How much water to drink depends on many factors, including age, sex, pregnancy and breastfeeding status, and activity levels, per the Centers for Disease Control and Prevention. Since you get a lot of fluid through the fruits, veggies and other foods you eat, Michalczyk recommends aiming for at least eight 8-ounce glasses of water a day. (Other unsweetened or low-sugar beverages are also fine.)
Exercise Regularly
Because movement plays a significant role in digestion, engaging in regular exercise could get you moving in another way. Michalczyk says activities such as walking, jogging or yoga can help stimulate the muscles in the digestive tract and promote regular bowel movements. Doing exercises to strengthen your abdominal muscles—including planks and crunches several days a week—in addition to cardio, may reduce bloating and gas buildup and aid digestion.
The Bottom Line
While constipation may generally be related to fiber and dietary intake, other lifestyle factors can play a role, too. “Maintaining proper hydration, keeping stress in check and engaging in regular exercise are effective ways to relieve constipation,” says Michalczyk. “Remember, a balanced diet, an active lifestyle and self-care play crucial roles in maintaining optimal digestive health.”
If you’re able to check all these steps off and are still experiencing constipation, it’s time to talk to a medical professional to see if there are other medical issues at play.
