5 Lifestyle Habits That Can Cause Constipation

Constipation isn’t just uncomfortable. It can affect your digestion, zap your energy levels, and contribute to hemorrhoids. It can even increase your risk of developing depression (by 48%) later on. 

Occasional constipation is one thing, but if it occurs frequently, daily habits may be the underlying issue.

Below, Dr. Patel and his team at Bay Area Gastroenterology Associates, LLC, share five lifestyle habits that can contribute to constipation and ways to remedy them.

1. You are not reaching your daily fiber goals

Fiber adds bulk to your stool, helping it move through your digestive tract easily. Diets high in processed foods and low in fruits, vegetables, legumes, and whole grains can slow down this process. 

If you’re not eating enough fiber, you’re not alone. Less than 7% of Americans reach their fiber goals each day.

You should aim for 14 grams of fiber for every 1000 calories you eat. Depending on your total calorie goals for the day, that’s about 25–30 grams of fiber daily.

You can find fiber in fruit (with the skin), potatoes, green peas, broccoli, whole grain pasta, barley, nuts, and oatmeal. 

Regardless of the foods you choose, add fiber gradually to your diet to avoid bloating or discomfort.

2. You are not drinking enough water

Dehydration causes stools to be hard and challenging to pass. Even if you eat plenty of fiber, without enough fluid, your digestive system can’t work efficiently.

Keep a water bottle with you and sip regularly throughout the day, especially if you’re active or live in a warm climate.

Some people prefer to drink warm water first thing in the morning to wake up their bowels. If the idea of warm water isn’t appealing, you can add a tea bag or some fresh lemon slices.

3. You do not move enough throughout the day

A sedentary lifestyle can slow down the muscles in the intestine. Physical activity stimulates your gut, so even light exercise like walking or stretching can help keep things moving. If you have a desk job, try standing or moving around every hour.

4. You ignore your body’s cues

When you ignore your body’s natural cues, stool can become more difficult to pass later. If you feel the urge, head to the restroom instead of waiting for a more “convenient” time.

5. Your daily supplements or medications cause constipation 

Some medications, such as opioids, antacids with calcium, and certain iron supplements, can contribute to constipation. 

Never stop taking a prescribed medication without talking to your prescribing provider, but do let them know if you’re experiencing changes in your bowel habits. There may be alternatives or ways to counteract side effects.

If you can’t stop or swap your medications, your Bay Area Gastroenterology Associates provider can recommend additional strategies to combat constipation. 

When to talk to a gastroenterologist about constipation

Sometimes constipation isn’t related to lifestyle habits at all. For example, conditions such as irritable bowel syndrome (IBS), thyroid disorders, or blockages in the colon can slow digestion. Our team may recommend diagnostic testing, such as a colonoscopy or imaging study, to confirm the source of your constipation and create a targeted treatment plan.

So, if constipation lasts more than a week, is accompanied by pain, blood in your stool, stubborn hemorrhoids, or unexplained weight loss, it’s essential to get checked out. 

Call us at 727-372-4500 or book an appointment through our online scheduling system to get started today.