Struggling to poop? If you’re experiencing difficult or painful trips to the bathroom, passing lumpy, dry, or particularly hard stools, going less frequently (usually fewer than three times a week), or feeling like your bowels haven’t completely emptied, you may be constipated.
If so, you’re certainly not alone. Constipation is a common issue across all age groups, from infants to older adults. In fact, about 16 in every 100 adults in the United States experience it.
While it is not a disease in itself, it can significantly disrupt daily life and, if left unmanaged, may lead to more serious health issues.
The good news is that understanding the common causes of constipation can be a big step in its management and prevention.
Read on to learn the different causes of constipation, explore at-home remedies for natural relief, and the dietary and lifestyle choices you can make to prevent it.
Common Causes of Constipation
Before you worry and ask, “Why can’t I poop?” it’s important to note that when it comes to bowel movement, what’s regular can be different for each person.
While it’s common for people to go anywhere from three times a day to three times a week, there’s no universally “correct” frequency for pooping. Everyone has their own pattern, so it’s important to know what’s normal for you.
Understanding constipation is easier when you know how digestion works. As partially digested food travels through your digestive system, the intestines absorb nutrients, and the colon extracts water from what’s left.
This process transforms the remaining material into stool, which is then pushed by the colon into the rectum.
Anything that slows down the movement of your stool through the colon gives your colon the extra time to absorb water from the stool. This prolonged trip dries out the stool, making it harder and more difficult to pass.
Things that can slow down its movement include:
dehydration
low-fiber diet
changes in routine
delaying the urge to pass
stress
taking certain medications
not having enough physical activity
Various health conditions can also cause constipation, either due to their impact on the body or as a side effect of their treatments. Below are the most common reasons why you can’t poop:
Lack of Fiber in the Diet
What you eat and drink plays a significant role in constipation. Having a diet lacking in fiber-rich foods, like whole grains, fruits, and vegetables, can lead to constipation.
Fibers come in two types: soluble and insoluble. Soluble fiber dissolves in water to create a gel-like substance that softens your stool, making it more comfortable and easier to pass.
It also offers other health benefits -- it lowers blood cholesterol levels by binding to it and removing it from the body. Because it slows down digestion, your blood glucose also rises more steadily, avoiding spikes. Soluble fiber is found in foods like:
barley
nuts
beans
oatmeal
chia seeds
Meanwhile, insoluble fiber doesn’t dissolve in water. Instead, it adds bulk to the stool and speeds up the movement of food through the gut. Foods with insoluble fiber include:
whole wheat products
leafy greens
legumes
fruits with edible skins like apples
brown rice
quinoa
Be sure to increase your fiber intake gradually. Drastically increasing it can lead to uncomfortable symptoms, like gas and bloating.
Eating too much fiber can also backfire and worsen constipation, especially if you’re not increasing your water intake to match the added fiber.
Dietary Factors Affecting Bowel Movements
Certain foods, particularly those high in fat and low in fiber, can also contribute to constipation. Common culprits include processed foods that we eat on a daily basis, like white rice, bread, hot dogs, and cereals.
Aside from processed foods, others known to worsen constipation include:
foods with refined sugar
dairy products and eggs
high-fat foods, including deep-fried foods and fast foods
Additionally, salty foods can cause constipation. According to a 2022 study, high salt intake can also take up water from the stool, making it more difficult for stool to move along the digestive tract.
Be aware that some foods are natural diuretics, helping your body eliminate excess fluids. This can contribute to dehydration, which, in turn, may cause constipation. These include:
alcoholic beverages
caffeinated drinks and sodas
teas
onions
garlic
ginger
bell peppers
cucumber
grapes
pineapple
herbs like dandelion and parsley
Dehydration and its Impact on Digestion
men need about 15.5 cups of fluids daily
women need about 11.5 cups of fluids daily
Hydration helps fiber work better, making stools softer. If you don’t have adequate fluids in your body, the colon will absorb the extra water from the stool, making stools harder and more difficult to pass.
On average, men need about 15.5 cups, while women need about 11.5 cups of fluids daily. This covers fluids from plain water, other beverages, and moisture in food.
However, you may need more depending on several factors, such as your lifestyle, environment, and specific health conditions, such as fever or diarrhea. And, if you’re pregnant or breastfeeding, your fluid requirements might be different.
If you’re already dehydrated, it’s best to consume diuretic drinks like coffee and tea in moderation.
Top NYC Gut Doctor:
“Do this once a day to empty your bowels like clockwork...”
Changes in Routine
Your body’s internal clock plays a big role in bowel movements, and it can be thrown off by changes in your routine, like traveling, going on vacation, or altering your bedtime.
For example, when you’re traveling, several factors can contribute to constipation:
disruption of regular eating and bathroom schedules
changes in activity levels
eating different foods than usual
less hydration
lack of access to bathrooms
time zone changes and altered sleep patterns
stress
Sedentary Lifestyle and Lack of Exercise
Not moving enough or spending most of your day seated can lead to constipation.
Exercise helps keep the muscles in your abdomen and pelvic floor strong and toned, which is essential for moving your stool through your gut.
Being active means your gut will have stronger contractions for a more effective emptying.
When you exercise, your heart and breathing rates go up, which in turn stimulates your intestinal muscles.
This keeps things moving along, preventing your body from absorbing too much water from your stool, which can make it hard and difficult to pass.
Exercise also boosts blood flow to your digestive system, creating a great environment for the good bacteria in your gut to thrive.
A 2022 systematic review found that regular physical activity not only promotes the growth of beneficial bacteria in your gut but also helps reduce harmful ones.
Medical Conditions
Various underlying health conditions and diseases that impact your gastrointestinal structures (including conditions that cause obstructions and blockages), the functioning of nerves and muscles essential for bowel movements, hormonal balance, and metabolism can all play a role in causing constipation.
Here are some of them:
neurological conditions like stroke, multiple sclerosis, and Parkinson’s disease
hormonal diseases like hypothyroidism, hyperthyroidism, and diabetes
gastrointestinal disorders like irritable bowel syndrome (IBS)
blockages caused by tumors, strictures, and fissures
pelvic muscle problems like pelvic floor disorders and dyssynergia
Medications
Constipation can also be a side effect of some of the medicines and supplements you’re taking. These include:
pain medicines like NSAIDs and opioids
antidepressants
seizure medications
blood pressure medications
diuretics
antacids
antidepressants
iron and calcium supplements
medications for nervous system disorders
allergy medications
chemotherapy agents
Overuse of Laxatives
If you’re using laxatives and begin experiencing constipation, you may be wondering, “Why can’t I poop?”
Laxatives help ease constipation, but it’s crucial not to use them for longer than a week unless advised by a doctor or following a prescribed schedule. Also, remember that not all laxatives are intended for prolonged use.
Excessive use of certain types can lead to dependency, where your gut becomes reliant on them to function. In such cases, you may need progressively higher doses for effective relief.
Laxatives can also destroy parts of the colon, potentially smoothing out its natural folds. This, combined with possible damage to the nerves in your intestines, reduces its ability to move stool effectively.
Stress and Mental Health Effects on Digestion
The brain and the gut are deeply interconnected. A 2018 study in Frontiers pointed out that stress redirects blood from the digestive tract, slowing down digestion and changing bowel movements while also causing inflammation -- all of which can contribute to constipation.
Building on this, a 2020 study highlighted that the increased inflammation associated with stress can promote the growth of harmful bacteria, resulting in dysbiosis and leaky gut.
The gut bacteria then release toxins and chemicals that may affect mood, behavior, and even eating habits. Consequently, stressed individuals often skimp on sleep and exercise and neglect hydration, all of which can worsen constipation.
Ignoring the Urge
Busyness, not having access to a restroom, or preferring only to use the toilet at home can lead you to ignore your body’s signals to go to the bathroom. But the longer you hold in your stool, the harder they become, making pooping more difficult.
Worse, if you keep on ignoring the urge to poop, you may become less sensitive to your body’s signals to go to the toilet, making it harder to recognize when you really need to go.
Old age
The likelihood of experiencing constipation tends to rise with age. In fact, about 30 to 40% of older adults report having constipation. This increase is partly due to age-related changes, such as a weakening pelvic floor.
Older adults also tend to be less active. They might also deal with health conditions that influence their daily routines and eating habits or take medications that can contribute to constipation.
Pregnancy
Nearly half (40%) of all pregnant women will experience constipation at some stage of their pregnancy.
Food aversions early in the pregnancy can really narrow down what you feel like eating and drinking, which might lead to insufficient fiber and fluids in your diet.
Typical pregnancy supplements like calcium and iron can make constipation worse.
Aside from diet, hormonal changes in early pregnancy can slow your digestion. As your pregnancy progresses, the growing baby can press on your digestive organs, further slowing down the movement of stool.
The growing baby can also slow down your movements, making you generally less active during pregnancy, further contributing to constipation.
Top NYC Gut Doctor:
“Do this once a day to empty your bowels like clockwork...”
Tips for Relieving Constipation Naturally
Fortunately, you can manage most cases of constipation at home.
Here are some tips to make your stools softer and easier to pass:
Add whole grains, vegetables, and fruits to your daily diet.
Avoid processed meats, dairy, and high-fat foods.
Stay active and participate in physical activities regularly.
Try to follow a regular bathroom schedule.
Stay hydrated throughout the day and avoid alcohol and caffeine-containing beverages.
Avoid using your phone while passing stool.
Immediately go to the toilet once you feel the “urge.”
Add supplemental fiber to your diet.
Keep a food diary and avoid foods and drinks that cause constipation.
Do a squatting-like posture by raising your legs while pooping.
Take mild over-the-counter laxatives, stool softeners, or suppositories.
Massage your abdomen (colon massage).
When to Seek Medical Help for Persistent Constipation
Constipation, though uncomfortable, doesn’t typically necessitate a doctor’s visit. However, if it’s a new issue for you, starts to disrupt your daily life, or isn’t resolved with home remedies and lasts longer than three weeks, it’s wise to consult your doctor.
If your constipation comes with any of the following symptoms, it’s important to see your doctor right away, as these could indicate a more serious underlying health issue:
severe stomach pain
fever or vomiting
lower back pain
inability to pass gas
losing weight without trying
blood in your stool
bleeding from your rectum
Preventive Measures for Maintaining Regularity
Simple changes in diet and lifestyle can be effective in preventing constipation. Employing the same home-based tips used for relieving constipation can also help prevent its recurrence and stop it from becoming a chronic issue:
Eat a well-balanced diet
Follow a regular routine
Stay hydrated
Immediately go when you feel the urge
Exercise regularly
Consider taking dietary supplements
Take Away
Constipation, while common and usually harmless, can significantly affect your daily life. Fortunately, most cases are mild and are easily treated and prevented by adopting diet and lifestyle changes.
However, If you’ve been dealing with constipation for some time, or if it’s accompanied by other concerning symptoms like vomiting, severe pain, and blood in stools, you must reach out to your healthcare provider immediately.
By Rachel Ann Tee-Melegrito
Top NYC Gut Doctor:
“Do this once a day to empty your bowels like clockwork...”
