By: Lauren Bryan, reviewed by a registered dietitian
Lauren Bryan is a fourth-year Biology undergraduate student with a minor in Nutritional Sciences at the University of Florida. She will graduate this May. She plans to attend medical school in the fall of 2026. In the meantime, she is expanding her knowledge and appreciation of nutritional sciences and their connection to patient care. She is particularly interested in how dietary adjustments can enhance patient outcomes, especially in neurology and overall well-being.
Constipation is a common digestive issue that affects people of all ages. It occurs when bowel movements become infrequent or difficult to pass. While normal bowel habits vary, constipation is typically defined as having fewer than three bowel movements per week.1 Symptoms may include straining, hard stools, bloating, and discomfort.
Constipation often stems from poor diet, dehydration, lack of physical activity, or certain medical conditions. A diet low in fiber and high in processed foods can slow digestion. Additionally, not drinking enough water causes stools to become dry and hard. Certain medical conditions, such as irritable bowel syndrome (IBS) or hypothyroidism, can also contribute to constipation.2
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), about 16% of adults experience constipation symptoms, and this number increases to 33% in individuals over the age of 60.3 Those facing neurological disorders such as Parkinson’s disease, multiple sclerosis, and spinal cord injuries are at a higher risk of chronic constipation. This can be due to impaired nerve signaling that affects gut motility.4 Furthermore, constipation can also be linked to other chronic diseases such as celiac disease, diabetes, and gastrointestinal disorders.
Quick Fixes and Home Remedies
If you experience constipation, several simple dietary and lifestyle changes can help:
· Increase Fiber Intake: Consuming the right types of fiber can help support digestion and alleviate constipation. Insoluble fiber, which is found in whole grains and various vegetables, helps add bulk to stool and promotes regular bowel movements. Soluble fiber, which is found in some fruits and legumes, helps soften stools and promotes smooth passage through the digestive tract.5
· Stay Hydrated: Drinking plenty of water softens stools and supports digestive health.6
· Exercise Regularly: Physical activity stimulates bowel movements and improves gut motility.6
· Try Natural Laxatives: Prunes, flaxseeds, and chia seeds are natural remedies that promote bowel movements.3
· Try Probiotics: Yogurt and other fermented foods contain probiotics that could support gut health.7
· Establish a Routine: Going to the bathroom at the same time each day can help regulate your digestive system.6
When to Worry (Or Not!)
Constipation is usually not a serious issue and can be resolved with diet and lifestyle changes. However, if it becomes chronic or is accompanied by severe pain, blood in stools, or unexplained weight loss, it is essential to see a doctor.6
Prevention is key. Maintaining a high-fiber diet, staying hydrated, and exercising regularly can help prevent constipation from becoming a recurring problem. By making small, sustainable lifestyle changes, you can keep your digestive system healthy and avoid discomfort. In addition, be sure to gradually increase fiber in your diet to allow your digestive tract ample time to adjust. When in doubt, it is always best to contact your doctor or work with a registered dietitian to create a personalized plan to combat constipation.
References:
1. Mayo Foundation for Medical Education and Research. Constipation. Accessed April 1, 2025. https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253
2. Johns Hopkins Medicine. Constipation: Causes and Prevention Tips. Accessed April 1, 2025. https://www.hopkinsmedicine.org/health/conditions-and-diseases/constipation-causes-and-prevention-tips
3. National Institute of Diabetes and Digestive and Kidney Diseases. Treatment for Constipation. Accessed April 1, 2025. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/treatment
4. Camilleri M. Gastrointestinal motility disorders in neurologic disease. J Clin Invest. 2021;131(4):e143771. doi: 10.1172/JCI143771
5. Mayo Foundation for Medical Education and Research. Dietary fiber: Essential for a healthy diet. Accessed April 1, 2025. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
6. Cleveland Clinic. Constipation. Accessed April 1, 2025. https://my.clevelandclinic.org/health/diseases/4059-constipation
7. He Y, Zhu L, Chen J, et al. Efficacy of probiotic compounds in relieving constipation and their colonization in gut microbiota. Molecules. 2022;27(3):666. doi: 10.3390/molecules27030666