Let’s talk about something everyone deals with, but no one really wants to talk about: constipation. If you’ve ever wondered whether your bathroom habits are “normal,” or felt frustrated when things just won’t move along, you’re definitely not alone.
Constipation is incredibly common, with almost everyone experiencing it at some point, and at least 15 percent of people experiencing it on the regular.1 (No pun intended.) The reasons behind constipation are varied, and range from dehydration, to diet, to stress. The good news? Understanding what’s going on is the first step toward getting things moving again.
How do I Know I’m Constipated?
The most basic definition of constipation is some variation of “can’t poop.” But more specifically, where is the line between a little irregular, and constipated?
According to Mayo Clinic, here’s how you know if you’ve moved into constipated territory2:
- Fewer than three stools a week.
- Hard, dry or lumpy stools.
- Straining or pain when passing stools.
- A feeling that not all stool has passed.
- A feeling that the rectum is blocked.
- The need to use a finger to pass stool.
Why am I Constipated?
Everyone’s body is different, and what is “regular” for everyone varies, depending on all sorts of factors like age, activity level, diet, hydration, etc. In fact, the “typical range” is anywhere between three times a day to three times a week, so being aware of what is normal for you is important.2
If your bowel movements are happening less frequently than what is normal for you, or just feeling off, it may be that you’re a bit backed up. Literally. Constipation happens when stool moves too slowly through the large intestine (colon), so the body basically has more time to absorb more water from the stool. This can make the stool hard, dry, and difficult to pass.2
Here are some major reasons why2:
- You’re not drinking enough fluids
- You don’t have enough fiber in your diet
- You’re not exercising enough
- You’re anxious or stressed out
- It could be your medicine: Medications like pain relievers, blood pressure medications, antidepressants, allergy medications, medications that treat nervous system disorders, and seizure medications can all cause constipation
- You might have weakened pelvic floor muscles
- There might a blockage in your colon or rectum, from an injury or tumor
- You might have IBS
- Or diabetes
- An overactive thyroid
- Parkinson’s disease
- Or you could be pregnant
How to Prevent Constipation
Clearly there are as many reasons why you might be constipated as there are “normal” frequencies of bowel movements. So in order to prevent this problem in the future, here are some healthy habits to keep in mind:
- Eat a diet high in fiber, including vegetables, fruits, beans, and whole grains.2
- Avoid processed foods that don’t have a lot of fiber.2
- You can still eat meat and dairy, but make sure that’s not the bulk of your plate. “Carnviore diets,” for example, have almost no fiber as they are nearly entirely meat-based, and this can wreak havoc on digestion.
- Drink plenty of water. You should be drinking at least two liters of water a day, and even more if you’re active.3
- Also, stay active and exercise on the regular, to stay regular.2
- If you feel like you need to go to the bathroom– go! Don’t ignore this feeling, as it could cause constipation.2
- Create a regular schedule for bathroom time.2
Gut Healthy Foods
We mentioned the importance of fiber, but let’s get a little more specific. The reason fiber is important is all about the gut microbiome. Fiber fuels the gut microbiome acting as a prebiotic, feeding beneficial bacteria in the gut that ferment it into Short-Chain Fatty Acids (SCFAs). Long story short, this nourishes gut cells, boosts microbial diversity, and supports overall digestive health.4
Some specific foods experts recommend for better gut health include5:
Prebiotics:
- Apples
- Bananas
- Berries
- Carrots
- Flax seed
- Chia seeds
- Oats
- Beans
- Sweet potatoes
- Leafy greens
- Broccoli
- Caulfiower
Probiotics:
- Fermented yogurt
- Saurkraut
- Kimchi
- A daily probiotic supplement
Natural Constipation Remedies
Aside from taking a daily probiotic (which we think everybody should), there are some more targeted remedies for constipation when you really need them.
The first course of action is always increasing dietary fiber, hydration, and exercise, according to Mayo Clinic. From there, experts advise adding in prunes– which are a good source of fiber, but also contain natural agents that draw fluid into the colon– and from there, potentially adding in fiber supplements, natural laxatives, stool softeners, or an at-home enema.6
URO Prebiotic Fiber and URO Colon Cleanse are a powerful combination of fiber to bulk up stool, and fast-acting herbs to help move it through your body. These two natural supplements work well to relieve occasional constipation and bloating.*
When to See a Doctor
Mayo Clinic suggests seeing a doctor for constipation when2:
- Symptoms last longer than three weeks
- Symptoms are getting in the way of your every day activities
- Any bleeding from the area
- Or blood in your stool
- Any unusual changes in the shape or color of stools
- Unintended weight loss
- Stomach pain won’t go away
Constipation may not be the most fun topic to discussion, but it’s a common and very manageable part of gut health. By tuning into your body, fueling it with good fiber, fluids, and exercise, and supporting your gut microbiome, you can keep things moving smoothly. And if symptoms stick around or feel concerning, don’t hesitate to see your doctor— your gut will thank you for it.
