Constipation occurs when bowel movements become less frequent and stools become difficult to pass. About 4 million people in the United States have frequent constipation, and it is the most common gastrointestinal complaint.

Common causes

Constipation can occur for a variety of reasons, resulting from anything as simple as stress or low fiber intake to more complex issues like a medication side effect or a medical condition. Did you know the dietary fiber intake among adults in the United States averages about 15 grams a day? That is almost half the recommended amount.

Common causes of constipation include:

• A low fiber diet or low water intake
• Getting little exercise or daily movement
• Eating a lot of dairy or processed meat
• Delaying the urge to use the bathroom
• Stress, changes in routine, or travel
• Pregnancy
• Older age
• Abuse of laxatives
• Medications such as diuretics, antacids, or pain medications

Certain risk factors like old age, pregnancy, or medications can contribute significantly to the likelihood of frequent constipation, which may interfere with a person’s ability to complete daily tasks.

While the technical definition of constipation is having fewer than three bowel movements a week, it is important to note that bowel movement patterns are unique to each person. Use your best judgment to assess whether you have or are currently experiencing constipation.

Signs and symptoms

Typically, the symptoms of constipation are easy to spot. These include:

• Fewer than three bowel movements in a week
• Stools that are dry, hard, or lumpy
• Stools that are difficult or painful to pass
• Abdominal pain or cramping
• Feeling bloated and nauseated
• Feeling like you haven’t fully emptied your bowels after using the bathroom

If two or more of these symptoms continue over the course of three months, your constipation may be considered chronic. Chronic constipation can lead to complications such as rectal bleeding, hemorrhoids, anal fissures, rectal prolapse, and fecal impaction. Contact your provider if you experience any of these issues.

Preventing constipation

So, what actions can you take to alleviate constipation or prevent it in the future?

Luckily, most cases of mild or moderate constipation can be solved at home. Taking steps toward self-care begins with awareness of your water and fiber intake, then adjusting your lifestyle where necessary. Your provider can help determine how much water and fiber you need to stay regular.

Ways you can avoid and relieve constipation include:

• Make sure you drink plenty of water
• Focus on 25-30 grams of dietary fiber daily, which helps form soft, bulky stools
• Increase fiber-rich foods in your diet, such as raw fruits, vegetables, whole grains, beans, prunes, legumes, lentils, or bran cereal
• Limit low-fiber foods like milk, cheese, and processed foods which contain little fiber
• Exercise regularly
• Consider using probiotics with active cultures, like those found in yogurt
• Respond to your bowels’ natural pattern, keep a routine, and don’t delay bowel movements
• When using the bathroom, relax your muscles and allow yourself time to complete your bowel movement
• Raise your knees by putting your feet on a footstool when having a bowel movement to alleviate pain and make your experience easier
• If a medication you’re taking could be causing constipation, your provider may be able to prescribe an alternative
• If your provider suggests, you can sparingly use laxatives to soften your stool. Laxatives should never be used for more than two weeks without consulting a healthcare professional.

Experiencing constipation is uncomfortable, but it isn’t typically dangerous. However, severe constipation can cause long-term health problems or be a sign of other serious health issues. For these reasons, it is always important to contact your provider if:

• Constipation is a new or worsening problem for you
• You see blood in your stool
• You are unintentionally losing weight
• You are experiencing severe pain with bowel movements
• Your constipation has continued for three weeks or more with no relief

While it can be embarrassing, constipation is a normal part of life. By understanding your body’s digestive processes and unique needs, you’ll have the tools you need to stay happy, healthy, and regular.