Common Causes of Constipation and How to Find Relief

If you haven’t pooped in over a week (or even a few days), there’s some tweaks you need to make to your daily schedule.

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Nothing feels crappier than constipation. But if you haven’t pooped in days, your digestive system definitely deserves some attention — and addressing the common causes of constipation can help.

There’s no golden rule when it comes to ideal bowel movement frequency, but if you haven’t pooped in a few days or longer, you may need to make some tweaks to your diet, exercise or lifestyle.

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In an ideal world, we’d all be using the bathroom first thing in the morning, according to Tarek Hassanein, MD, FACG, a gastroenterologist and professor of medicine at the University of California San Diego School of Medicine.

Realistically, not everyone has the luxury of a daily, scheduled poop. However, if you’re accustomed to a consistent frequency and haven’t pooped in five to seven days, you may need to take a trip to the doctor.

But before you begin to worry (or resort to over-the-counter laxatives), consider these common causes of constipation and their remedies.

Lack of Fiber

If you haven’t pooped in a few days and also aren’t eating any vegetables, your body may be deficient in fiber. That’s right — you can experience constipation from not eating enough of the nutrient.

Most Americans don’t get close to enough fiber in their daily diet, and that can slow down your motility, Dr. Hassanein says. That’s why eating more fiber is one of the best natural remedies for constipation.

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Per the Mayo Clinic, here’s how many grams of fiber you should eat a day to avoid constipation (and to support your overall digestive health):

• ​People assigned female at birth (AFAB):​ 21 to 25 g
• ​People assigned male at birth (AMAB):​ 30 to 38 g

Filling your meals and snacks with high-fiber foods like fruits, veggies and whole grains can help you increase your daily intake. But fiber alone won’t do the trick, Dr. Hassanein says. You’ll probably also need to increase your fluids in order to get your digestion moving again.

Introducing some fiber supplements may also help promote movement, dietitian Leigh Renwick, RD, tells LIVESTRONG.com. Psyllium, guar gum or acacia are a few products you can try to promote movement.

However, talk to your doctor before trying any supplement, as the FDA doesn’t require these products to be proven safe or effective before they’re sold

Can Fiber Cause Constipation?

If you rapidly increase your fiber intake, fiber can make you constipated (and cause other digestive issues like bloating and gas) while your body adjusts, per the Mayo Clinic.

That’s why foods like Fiber One bars can cause constipation if you’re not used to high amounts of fiber, for example. That said, Fiber One bars do have the potential to help with constipation (along with other fiber bars for constipation) if you regularly get your fill of the nutrient.

Because fiber causes constipation at first for some people, the best way to avoid side effects is to ease into eating fibrous foods, per the Mayo Clinic. Gradually up your intake over the course of a few weeks to give your body time to adjust.

High-Sodium Foods

Eating too many salty meats could leave you constipated.

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On the flip side, eating too many low-fiber, salty, processed foods (think fried or fast foods) can stop you up.

While salt doesn’t cause constipation directly — in fact, up to 2,300 milligrams of sodium per day is considered a part of a balanced diet, per the 2020-2025 Dietary Guidelines for Americans — it can contribute to bathroom blockages.

Too much sodium can cause constipation because it decreases the amount of water in your stool, which can make it harder to pass, according to January 2022 research in ​Nutrients​.

Because salt and constipation can go hand in hand, it’s important to limit or avoid sources of excess sodium. Salty meats like sausage can cause constipation, for instance. Bacon is likewise bad for constipation. Other high-sodium foods to avoid include:

• Other processed meats like salami and jerky
• Table salt
• Frozen pizza
• Canned beans, soup and vegetables
• Condiments like soy sauce, teriyaki sauce and salad dressing
• Packaged snacks like pretzels, chips and cereal bars

Gluten

Gluten can cause constipation for some people: For instance, gluten can make you constipated if you have celiac disease, an autoimmune condition that triggers damage to your small intestine, according to the Mayo Clinic.

While gluten does cause constipation for some, other possible symptoms can include:

• Diarrhea
• Fatigue
• Weight loss
• Bloating
• Gas
• Abdominal pain
• Nausea
• Vomiting

And celiac disease isn’t the only reason gluten can make you constipated. A gluten intolerance can also cause constipation and related symptoms like diarrhea, bloating and abdominal pain, per the Cleveland Clinic.

According to the Mayo Clinic, the best solution for celiac or gluten intolerance constipation is to follow a gluten-free diet by avoiding foods such as:

• Wheat (including wheat flour in bread, pasta and baked goods)
• Barley
• Rye
• Triticale (a cross between wheat and rye)
• Oats, in some cases
• Wheat-based meat substitutes like seitan

Tip

Wheat flour can have different names based on how it is processed, per the Mayo Clinic. Other types of flour to look out for include enriched, farina, semolina, graham and self-rising flour.

Processed Grains

If you’re not sensitive to gluten but notice that certain carbs do make you constipated, refined grains may be to blame.

Carb lovers, we know what you’re wondering: Does bread or pasta make you constipated?

While whole-wheat bread or pasta can be good for constipation due to the high fiber content, processed products — like white bread — can make you constipated. That’s because most (if not all) of the fibrous grain bran and germ are removed during refinement process, per the American Heart Association, and this lack of fiber can up your risk for constipation.

As a result, eating too much processed pasta, for instance, may lead to constipation.

Lack of Fluids

Dehydration may be to blame if you haven’t pooped in two, three, four or more days because not drinking enough fluids can block you up, according to Johns Hopkins Medicine.

Luckily, this one has a straightforward fix: Stay hydrated. Use this equation to determine how much water you should drink every day:

• Body weight (in pounds) ÷ 2 = minimum ounces of water you should drink per day.

Lack of Exercise

Adding more exercise to your routine can help you bust stress and get your bowel movements on track.

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Another reason you may be constipated for days is that you’re not moving your body enough.

“Sedentary lifestyle has been associated with constipation, and management strategies that include increased exercise have demonstrated an improvement in constipation symptoms,” says Nikhil A. Kumta, MD, gastroenterologist and associate professor at the Icahn School of Medicine at Mount Sinai.

Indeed, physical activity can increase blood flow and can promote regular, healthy bowel movements, Dr. Hassanein says.

Generally, you should aim to get a minimum if 150 minutes of moderate-intensity cardio activity each week, according to the Centers of Disease Control and Prevention (CDC). Daily cardio activity, such as walking or hiking, will not only encourage a daily poop, but can also help you manage your weight.

However, more intense or exhaustive exercise, like long-distance endurance training, can be more taxing on your digestive system, Renwick says. Long endurance training can reduce your body’s gas production and nutrient absorption and, in some cases, may lead to abdominal pain or loose stool.

Tip

The CDC also recommends regular strength training activities — like bodyweight exercises or weight lifting — to support muscle health and overall wellbeing.

Stress

If you’re clogged up, check your stress levels. “Stress is believed to modulate the brain-gut axis and affect gut motility,” Dr. Kumta says.

During moments of high stress, your adrenal glands produce more epinephrine, a hormone involved in the fight-or-flight response. This causes your body to redirect blood flow from your GI tract to other vital organs like the heart, lungs and brain, resulting in slower intestinal movement and constipation, according to The American Institute of Stress (AIS).

Not only can stress cause constipation, but it may also alter the good bacteria in your gut. This could hypothetically slow digestion, although more research is needed to confirm this theory, per the AIS.

All this is to say, to get your bowels moving, you may first need to focus on stress management.

“Mental health should be prioritized in high-stress individuals, and health care providers can assist with treatment, coping mechanisms and behavioral modifications to assist with relaxation,” Dr. Kumta says.

Practicing abdominal breathing is one way to improve your “brain-gut connection,” according to the International Foundation for Gastrointestinal Disorders (IFFGD).

To practice this technique, bring awareness to your breath, inhale deeply and exhale slowly for five counts. Continuing this process for 5 to 10 breaths can help promote relaxation.

Renwick also recommends progressive muscle relaxation as another way to potentially promote healthy digestion, according to the IFFGD. Slowly contract your muscles in your forehead for three to four seconds and then release the muscle, noticing the difference in sensation. Then, slowly move down the body using the same technique.

Vitamin Overdose or Insufficiency

If your level of constipation is steadily rising, certain vitamin imbalances may be to blame.

For instance, vitamin B12 deficiency may be the culprit. Alongside weakness, fatigue, loss of appetite and weight loss, a lack of vitamin B12 may cause constipation, according to the National Institutes of Health (NIH).

Adults should aim to get about 2.4 micrograms of vitamin B12 each day, per the NIH. Seafood like clams, trout, salmon and tuna are high in B12 and provide more than 100 percent of your daily recommended value per 3-ounce serving.

If you don’t eat meat, though, consider a B12 supplement or adding fortified nutritional yeast to some of your meals.

In other cases, constipation may indicate an excess of certain vitamins.

For instance, taking too much vitamin D can be harmful. Taking more than 4,000 IU a day of vitamin D can cause constipation, as well as nausea, vomiting or poor appetite, according to the Mayo Clinic.

Ignoring the Urge to Go

Holding in your poop occasionally isn’t a big deal, but routinely delaying your bathroom trips can backfire and back you up.

“Ignoring the urge to defecate can contribute to the development of constipation,” Dr. Kumta says. And if you put off pooping frequently, there might be a larger underlying issue at play.

Some people might be avoiding the pain associated with the passage of a large, hard stool, due to an anal fissure or hemorrhoid. A history of sexual or physical abuse or an eating disorder may cause others to suppress the urge to defecate, Dr. Kumta says. In these cases, it’s best to enlist the help of a medical professional.

“Developing a daily regimen is also helpful,” Dr. Kumta says. For example, take a fiber supplement every night. In the morning, engage in mild physical activity, drink a hot, preferably caffeinated beverage and eat a high-fiber cereal within 45 minutes of waking.

“This routine augments early morning, high-amplitude peristaltic contractions (the wave-like muscle contractions of the digestive tract),” and will get things flowing in the bathroom, Dr. Kumta says.

Pregnancy

Hormonal changes during pregnancy can lead to constipation.

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When you’re expecting, you can also expect your regular poop habits to grind to a halt. That’s because “pregnancy leads to hormonal and mechanical changes that can contribute to constipation,” Dr. Kumta says.

In fact, “constipation is second only to nausea as the most common digestive complaint in pregnancy, with up to 40 percent of [people AFAB] suffering symptoms of constipation at some stage in their pregnancy,” he says.

Certain Medical Conditions

It’s probably no surprise that underlying gastrointestinal problems like irritable bowel syndrome can lead to constipation. But other non-GI health issues can slow down bowel movements, too.

“Endocrine, neurologic and multi-system disorders can be associated with constipation, including hypothyroidism, diabetes, scleroderma, Parkinson’s disease and connective tissue disorders, among others,” Dr. Kumta says.

Pelvic floor dysfunction, which can impair the relaxation and coordination of pelvic floor and abdominal muscles during evacuation, can also result in constipation, Dr. Kumta says. Fortunately, “biofeedback therapy can be implemented to retrain the pelvic floor muscles and relax the anal sphincter.”

And just as emotional stress can strain your bowels, so too can psychological disorders like depression.

One-third of people struggling with depression also battle chronic constipation, according to Columbia University Irving Medical Center. The reason why may be chemical: A study conducted in mice discovered that low serotonin (which can lead to depression) can cause constipation, per a May 2019 paper in ​​Gastroenterology.​

However, more research is needed in humans to better establish this link.

Warning

If you also have symptoms like weight loss, bloody stools, iron deficiency anemia or worsened GI symptoms at night, or if you have a family history of colon cancer or inflammatory bowel disease, your constipation may be the sign of a more serious condition that requires medical care, Dr. Kumta says.

Certain Medications

Some medications could cause poop problems, too. “Several medications are associated with constipation, including anticholinergic drugs, opioids, calcium-channel blockers, iron supplements and certain antidepressants,” Dr. Kumta says.

Older adults, who often take these medications simultaneously, may have an increased risk of being bound up in the bowels, he says.

Dr. Kumta recommends reviewing your list of medications with your doctor to uncover any potential constipation-inducing side effects.

And why should constipation be prioritized during these conversations? Addressing constipation (and any other digestive side effects) can help you avoid mounting discomfort and the development of additional issues.

Low sodium levels (hyponatremia): Symptoms and causes

Sodium is an electrolyte that helps regulate levels of water and other substances in the body. Hyponatremia is when there are low sodium levels in the blood. It can lead to lethargy, confusion, fatigue, and other symptoms.

Hyponatremia is the most common electrolyte disorder — research suggests that approximately 1.7% of people in the United States have the condition. It is more prevalent among people with cancer.

It can result from underlying conditions, such as kidney failure, or other factors, including drinking too much water or taking certain medications.

As the condition worsens, individuals may experience symptoms, such as:

• vomiting
• muscle twitches
• seizures

The definition of a low sodium level is below 135 milliequivalents per liter (meq/l). Severe hyponatremia occurs when levels drop below 125 meq/l. Health issues arising from extremely low sodium levels may be fatal.

Mild hyponatremia may not cause symptoms, but when they occur, they can include:

• confusion
• sluggishness
• a headache
• fatigue and low energy
• nausea
• restlessness
• irritability

If hyponatremia symptoms worsen, it may cause significant illness, disability, or in extreme cases, death.

Acute hyponatremia may also lead to serious brain swelling that can cause permanent disability or death.

If the condition worsens, it can cause severe symptoms, particularly in older adults. Severe symptoms may include:

• vomiting
• muscle weakness, spasms, and twitching
• lethargy
• disorientation

Doctors also associate mild chronic hyponatremia with the following complications:

• attention deficit
• gait instability
• osteoporosis
• fractures

Without adequate treatment, people with hyponatremia can develop:

• rhabdomyolysis, where the skeletal muscle tissues die
• altered mental status
• seizures
• a coma

Other medical conditions and factors that can cause sodium levels to fall include:

• gastrointestinal fluid loss from diarrhea or vomiting
• pancreatitis
• small bowel obstruction
• certain medications, including diuretics or nonsteroidal anti-inflammatory drugs.
• renal causes, such as acute or chronic renal failure
• congestive heart failure
• syndrome of inappropriate antidiuretic hormone (SIADH), where the body makes too much antidiuretic hormone

Taking the recreational drug ecstasy or MDMA also increases the risk of severe hyponatremia in some cases. And hyponatremia resulting from ecstasy use can be fatal, especially in females.

Hormone disorders are another known cause. These include Addison’s disease, which reduces the body’s production of the hormones cortisol and aldosterone. Additionally, hypothyroidism, which doctors characterize by low levels of thyroid hormone, is another potential cause of hyponatremia.

Learn more about how drinking too much water can lower sodium levels.

Certain factors increase the risk of developing hyponatremia, including:

• older age
• having specific conditions, such as SIADH or kidney, heart, or liver disease
• taking certain diuretics, antidepressants, or pain medications
• taking ecstasy
• lifestyle factors, such as intense exercise, which may cause people to drink lots of water quickly

People at risk of hyponatremia or who develop symptoms should consult their doctor immediately, as they may need urgent medical treatment.

Individuals with symptoms, including vomiting, seizures, or loss of consciousness, require immediate attention. They should call an ambulance or go to the nearest emergency room.

To diagnose low sodium levels, a doctor will take a medical history, perform a physical examination, and order a blood test.

If the blood screening indicates low sodium levels, a healthcare professional will typically need to perform additional tests to determine the cause.

Treatment for hyponatremia involves restoring sodium levels and addressing what has caused them.

Restoring blood sodium levels

Those with mild-to-moderate hyponatremia due to lifestyle factors or medication could increase their sodium to usual levels by drinking less and adjusting or switching their medications.

Individuals with severe symptoms often require hospitalization and an intravenous sodium treatment to get their sodium levels back to usual. They may also require drugs to treat seizures or other hyponatremia symptoms.

Treating the underlying cause

Often, the cause of hyponatremia is an underlying condition, which will usually require specific treatment.

For example, if a person has liver disease, kidney disease, or heart disease, these can be potential causes of hyponatremia. These conditions may require treatment with medications or surgery.

People with a thyroid disorder can typically manage their symptoms and prevent hyponatremia and other complications with medications. They may also need to make certain lifestyle changes, such as avoiding smoking and reducing alcohol consumption.

SIADH usually requires ongoing treatment to prevent hyponatremia. Individuals with the condition may need to restrict their intake of fluids and take salt tablets and other medications.

To avoid low blood sodium levels, a person should:

• avoid drinking excessive amounts of water
• consume sports drinks during intense exercise
• avoid taking ecstasy
• seek treatment for medical conditions
• discuss medications with a doctor
• seek medical care if vomiting or diarrhea symptoms persist

The outlook for people with low sodium levels depends on the severity of the condition and the underlying cause.

Acute hyponatremia, which develops quickly, is more severe than chronic cases, which have a longer onset time. In severe cases, the condition can be fatal.

To improve their outlook, people should be aware of the symptoms of hyponatremia and seek prompt medical attention if they experience them. Those at risk of low sodium levels should be especially vigilant.

Treatment of constipation

Constipation is a condition in which bowel movements occur less than twice a week, stool masses of a hard consistency or look like lumps – “sheep feces”. The diagnosis of “constipation” is also made with daily stools, if the act of defecation passes with tension and causes pain. Pathology is more common in older people: the muscles of the intestine partially atrophy with age, and the side effects of drugs also affect. Constipation should not be ignored, as it can signal a serious pathology. Persistent constipation, like any change in the usual stool, should be the reason for the examination.

Main causes of constipation

• Insufficient fluid intake.
• Low fiber diet. The fibers retain water, which prevents the stool from hardening.
• Sedentary lifestyle.
• Irritable bowel syndrome.
• Hypothyroidism.
• Spinal injury.
• Multiple sclerosis.
• Cancer of the rectum.
• Excess calcium in the blood.
• Tumors and other disorders of the intestine.
• Pregnancy.
• High temperature (SARS, influenza).
• Depression.
• Certain medicines, eg painkillers, antidepressants, antiepileptics.

Symptoms of constipation

Difficulty defecation may be accompanied by straining, pain or bleeding. There is a feeling of incomplete emptying and swelling of the intestine. Patients complain of attacks of nausea, headache.

Complications of constipation

Chronic constipation may cause:

• hemorrhoids;
• dependence on laxatives;
• hernia;
• prolapse (prolapse) of the uterus or rectum;
• anal fissures.

What can help prevent constipation:

• A well-balanced, high-fiber diet (bran, fruits, vegetables).
• Refusal of white bread, muffins, sugar.
• Drinking 6 to 8 glasses of water a day.
• Hot drinks (coffee, weak tea) stimulate intestinal motility.
• Prunes, plum and beet juice have a mild laxative effect.
• Regular exercise improves digestion and relieves stress.
• Daily bowel habit. The optimal time is the first hour after breakfast.

Treatment of constipation

The proctologist, after examining, taking an anamnesis, directs the patient for examination: ultrasound, colonoscopy. According to the results of the research, the cause of constipation is determined, a diagnosis is made, depending on which the doctor prescribes treatment and makes recommendations. In the Neva clinic, patients with complaints of difficult defecation undergo a comprehensive examination. Modern proctological equipment allows you to quickly and painlessly make the correct diagnosis.

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What causes constipation and how to treat it

Proctology

A quarter of the world’s population has problems with constipation!

What is constipation

When stools come out with effort and appear twice a week or less.

Constipation is accompanied by a feeling of incomplete bowel movement.

The most common causes of constipation can be divided into two categories: non-organic causes of constipation – an unhealthy diet consisting mainly of low-fiber foods and highly processed foods, and a sedentary lifestyle.

Chronic stress and certain medications (eg, antidepressants, analgesics).

Organic causes of constipation are metabolic disorders (diabetes, hypothyroidism) and neuromuscular diseases (Parkinson’s disease).

What causes constipation

More often, doctors diagnose constipation: in the elderly, in pregnant women.

How to treat constipation

The most effective treatments for constipation can be divided into two main categories.

1. Natural remedies for constipation – increased dietary fiber and fluid intake, physical activity

2. Pharmacological treatments for constipation – osmotic drugs (rectal enemas), lubricants (suppositories), irritants (bisacodyl, sennosides), volumizing drugs (psyllium).

Why natural remedies for constipation may not be enough

The use of natural methods requires a lot of patience from patients.

This is due to the need to increase physical activity and consume more fluids.

Also due to lack of time, such treatments are often ineffective and require the introduction of pharmacological therapy.

Some medications used to treat constipation are given by mouth, while others are given rectally.

Rectal (topical) administration is especially suitable for: older people who often have trouble swallowing take many medications at the same time and drink small amounts of liquid.

What symptoms of constipation should the patient worry about

Frequent symptoms associated with constipation (eg, lack of appetite, abdominal pain, flatulence, or a feeling of incomplete defecation).

In such cases, it is enough for the patient to seek help from a pharmacy.

Symptoms of constipation that should prompt the patient to seek medical attention are as follows: weight loss and general weakness, high fever, symptoms of blood loss (anemia, rectal bleeding), symptoms indicating neurological and endocrine disorders, cyclic constipation (especially in old age).

Microlax in the form of rectal microclysters can be used as a method of dealing with periodic constipation.

The most important advantages of the product: the smallest volume of liquid for a single dose – only 5 ml; predictable, fast running time (5-20 minutes).

Enough 1 dose of the drug.

The compounds included in the preparation (sorbitol, sodium citrate, sodium lauryl sulfoacetate) soften the stool and cause a rapid defecation effect.

This mechanism of action can be effectively used for cleansing in case of intermittent, episodic constipation, before procedures, as well as during pregnancy.

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