Constipation: Causes, Symptoms, and Natural Ways to Improve It

By a Dietitian

Constipation is one of the most common digestive concerns, affecting people of all ages. While occasional constipation is normal, ongoing symptoms can impact your comfort, energy levels, and overall quality of life. The good news is that, in many cases, simple changes to your diet and lifestyle can help restore regular bowel movements naturally.

As a dietitian, I often remind clients that healthy digestion starts with consistent daily habits rather than relying on quick fixes. Understanding what causes constipation is the first step toward finding the right solution.

What Is Constipation?

Constipation is generally defined as having fewer than three bowel movements per week, passing hard or dry stools, or experiencing difficulty or straining during bowel movements. Some people also feel as though they cannot completely empty their bowels.

Everyone's bowel habits are different. For some people, having a bowel movement every day is normal, while others may naturally go every second day. What matters most is any significant change from your usual pattern, especially if it is accompanied by discomfort.

Common Symptoms of Constipation

Constipation may include one or more of the following symptoms:

• Passing hard, dry, or lumpy stools

• Straining during bowel movements

• Infrequent bowel movements

• Feeling bloated or uncomfortable

• Abdominal pain or cramping

• A sensation of incomplete emptying

• Excessive gas

If constipation persists for several weeks or is associated with severe pain, blood in the stool, unexplained weight loss, or persistent vomiting, medical assessment is essential.

What Causes Constipation?

There is rarely one single cause. Instead, constipation usually develops from a combination of dietary, lifestyle, and medical factors.

1. Low Fibre Intake

Dietary fibre adds bulk to stool and helps it move through the digestive tract. Diets low in fruits, vegetables, whole grains, legumes, nuts, and seeds are a common contributor to constipation.

2. Inadequate Fluid Intake

Water helps soften stool, making it easier to pass. Even a high-fibre diet may worsen constipation if you are not drinking enough fluids throughout the day.

3. Lack of Physical Activity

Regular movement stimulates the muscles of the intestines. A sedentary lifestyle can slow bowel function and contribute to constipation.

4. Ignoring the Urge

Frequently delaying bowel movements can reduce your body's natural urge over time, leading to harder stools that become more difficult to pass.

5. Changes in Routine

Travel, shift work, stress, illness, pregnancy, or changes in eating patterns can temporarily disrupt normal bowel habits.

6. Certain Medications

Some medications can cause constipation, including:

• Iron supplements

• Certain pain medications (especially opioids)

• Some antidepressants

• Calcium supplements

• Some blood pressure medications

Always speak with your healthcare provider before stopping any prescribed medication.

7. Medical Conditions

Chronic constipation may sometimes be related to medical conditions such as:

• Irritable bowel syndrome (IBS)

• Hypothyroidism

• Diabetes

• Parkinson's disease

• Neurological disorders

• Pelvic floor dysfunction

Natural Ways to Improve Constipation

Increase Fibre Gradually

Adults generally need around 25–30 grams of fibre each day, yet many people consume far less.

Excellent fibre-rich foods include:

• Oats

• Wholegrain bread

• Brown rice

• Lentils

• Chickpeas

• Beans

• Apples

• Pears

• Kiwi fruit

• Berries

• Broccoli

• Carrots

• Nuts

• Seeds

Increase fibre gradually over several weeks to reduce bloating and gas.

Stay Well Hydrated

Aim to drink fluids regularly throughout the day. Water is the best choice, although milk, herbal teas, soups, and water-rich fruits also contribute to hydration.

If your urine is pale yellow, you are generally well hydrated.

Eat Kiwi Fruit

Research suggests that eating two green kiwifruit daily may improve bowel frequency and reduce constipation naturally. Kiwifruit provides both fibre and natural compounds that may stimulate bowel movements.

Include Prunes

Prunes contain fibre as well as sorbitol, a naturally occurring sugar alcohol that helps draw water into the bowel. Eating several prunes daily can improve stool consistency and regularity for many people.

Stay Physically Active

Aim for at least 30 minutes of moderate activity most days of the week. Walking, cycling, swimming, and strength training all support healthy bowel function.

Even a short walk after meals may encourage movement through the digestive tract.

Respond to Natural Urges

Try not to ignore the urge to have a bowel movement. Establishing a regular routine—such as sitting on the toilet after breakfast—can help train your bowels.

Allow yourself enough time without rushing.

Consider Your Toilet Position

Placing your feet on a small footstool while sitting on the toilet can straighten the rectal angle and make bowel movements easier by mimicking a natural squatting position.

Manage Stress

The gut and brain are closely connected. Chronic stress may affect digestion and bowel habits. Regular exercise, adequate sleep, mindfulness, and relaxation techniques may help improve digestive function.

Should You Take Fibre Supplements?

If you struggle to meet your fibre needs through food alone, fibre supplements such as psyllium may be helpful. They work best when introduced gradually and taken with plenty of water.

However, supplements should complement—not replace—a balanced diet rich in whole foods.

When Should You See a Healthcare Professional?

Consult your doctor or dietitian if you experience:

• Constipation lasting more than three weeks

• Blood in your stool

• Unexplained weight loss

• Severe abdominal pain

• Persistent vomiting

• New constipation after age 50

• Constipation alternating with diarrhoea

• Symptoms that do not improve with dietary and lifestyle changes

Persistent constipation may require further investigation or specialised treatment.

Dietitian's Takeaway

Constipation is common, but it doesn't have to become your normal. Small, consistent changes—such as eating more fibre-rich foods, staying hydrated, keeping active, and establishing healthy toilet habits—can significantly improve bowel regularity for many people.

Rather than focusing on quick remedies, aim to build sustainable habits that support long-term digestive health. If symptoms continue despite these changes, seek advice from a doctor or accredited practising dietitian to identify any underlying causes and develop an individualised treatment plan.