September 2026

Constipation: Common Causes and What Helps

Constipation is one of the most common digestive complaints, affecting most people at some point, yet it's rarely talked about openly, which means a lot of people don't realise how straightforward it usually is to address.

What counts as constipation

Bowel habits vary a lot between individuals, anywhere from three times a day to three times a week can be entirely normal for a given person. Constipation isn't defined by a specific frequency so much as a change from your own normal pattern: infrequent bowel movements, hard or lumpy stools, straining, or a sense of incomplete emptying.

The most common causes

1. Not enough fibre. Fibre adds bulk to stool and helps it move through the digestive tract. Diets low in fruits, vegetables, whole grains, and legumes are one of the most common contributors to constipation.

2. Not enough water. Fibre needs water to do its job properly, without adequate fluid, fibre can actually make constipation worse rather than better, since stool becomes harder and bulkier without the moisture to keep it moving.

3. Low physical activity. Movement stimulates the muscles of the digestive tract. Sedentary periods, long desk days, reduced activity during illness or travel, are a well-documented contributor to slower bowel movements.

4. Ignoring the urge. Regularly delaying bathroom visits (common when busy or travelling) can gradually reduce your body's natural signalling over time.

5. Changes in routine. Travel, changes in diet, disrupted sleep, and stress all commonly trigger temporary constipation, even without any single "cause" you can point to.

6. Certain medications and supplements. Some pain medications, iron supplements, and other common medications list constipation as a side effect, worth checking if constipation started around the same time as a new medication.

7. Stress. The gut and nervous system are closely linked; chronic stress can slow digestive motility independent of diet.

What may help

Increase fibre gradually, not suddenly. Going from low to high fibre intake overnight commonly causes bloating and discomfort, build up over one to two weeks and pair it with adequate water intake.

Prioritise water intake throughout the day, not just when you feel constipated.

Move your body regularly. Even a daily walk measurably supports digestive motility, you don't need intense exercise for this benefit.

Respond to the urge when it happens, rather than delaying for convenience.

Consider a consistent routine. Many people find their gut responds well to eating and toileting at similar times each day.

Check whether a new medication or supplement lines up with when constipation started, and mention it to your pharmacist or doctor if so.

When to see a doctor

Occasional constipation tied to travel, a temporary diet change, or a stressful period is common. See a doctor if constipation is persistent (more than three weeks), severe, accompanied by pain, blood, or unintended weight loss, or if it represents a significant change from your normal pattern that doesn't improve with the basics above.

The bottom line

Constipation is uncomfortable but rarely mysterious, fibre, water, movement, and routine are the most common factors involved. Small, gradual changes are generally a safer starting point than dramatic ones, particularly with fibre, which can cause more discomfort if increased too quickly.

This article is general health information only and is not medical advice, and does not diagnose, treat, cure or prevent any disease. Persistent or severe constipation should always be assessed by a doctor.