Constipation is unpleasant any time, but it seems like it often occurs at the most inconvenient times. What you may not realize is there are some simple ways to prevent it since it can often be triggered by aspects of your daily life. 

Once you know what may be triggering it, you can begin making changes that can help prevent constipation and ease it quickly if it does arise. 

What Is Constipation?

Simply put, constipation is when you have difficulty passing stool. Some of the most common constipation symptoms include:

• Passing stool less than three times a week
• Having dry or hard stools
• Feeling “blocked up” in your belly and below
• Feeling like you can’t fully empty your bowels 

Occasional bouts of constipation typically aren’t of concern, especially if you’re able to get things flowing again within a few days. However, if constipation symptoms are severe or constipation lasts for weeks, you will want to talk to your doctor.

What Causes Constipation: Common Triggers

Although constipation may seem sudden or unexpected, there are many causes of constipation that are easy to identify within your daily life. Knowing these common triggers and their remedies can help you prevent or quickly get rid of constipation.

Imbalanced Diet

Fiber is a key component of a healthy diet that allows food to flow smoothly through the digestive tract. Processed foods like popular junk foods, snacks, dairy, and deli meat lack the fiber necessary to promote that healthy flow and can cause uncomfortable constipation. It’s not that you must avoid the foods you love—healthy digestion is all about balance. 

Including high-fiber foods such as whole grains, vegetables, fruits, and beans every day can decrease your risk of constipation and help improve your general health. Just don’t increase your fiber too much at once or you could end up with belly aches, constipation or diarrhea. 

Drinking the recommended amount of water each day can also promote a healthy digestive tract and consistent bowel movements.

Inactive Lifestyle

Active lifestyles have many benefits, one being that they can promote healthy bowel movements. Exercise and general movement, such as a brisk walk after eating, can encourage food to pass through the digestive tract more smoothly and help keep your abdominal and pelvic muscles in shape. Without proper exercise, these muscles can weaken and make passing stool more difficult. 

Medications and Supplements

Many prescription and over-the-counter medications and supplements can help cause constipation. These include medications used to treat pain, anxiety and depression, obesity, high blood pressure, seizures, insomnia, and allergies. Supplements containing calcium, iron, or high volumes of vitamin D can also contribute to difficulty passing stool. 

Changes in Routine 

Changes in routine like starting a new job, starting a new school semester, or being off for summer can take some time to adjust to, often leaving you grabbing convenient foods rather than healthy ones or changing your bathroom routine. Similarly, travel is one of the biggest culprits in unexpected constipation. It causes changes in routine, diet, and increased stress. These three factors can all impact your digestive system and cause sudden constipation. 

Health Conditions

Pregnancy can also trigger constipation, and postpartum women frequently experience constipation due to changes in routine, dehydration, lack of consistent sleep, and stress.

Other health conditions may also trigger constipation, including diabetes, nerve disorders, hyperthyroidism, multiple sclerosis, and Parkinson’s disease. This is why it’s important to talk to your doctor if constipation is a frequent problem for you. 

Age

Unfortunately, increased age also affects the likelihood of developing constipation. According to the American Gastroenterological Association, 16% of adults report symptoms of constipation. That number increases to 33% with adults past the age of 60.^[1] While it is impossible to turn back the clock, it is possible to lessen the risk of constipation through changes in lifestyle, diet, and medication.

Constipation Relief 

Once you know what may be triggering your constipation, you can begin adjusting your lifestyle or diet to relieve your constipation. If all this seems overwhelming, pick one to three triggers to focus on—staying hydrated, slowly increasing the fiber in your diet, and finding easy ways to be more active, are great places to start. 

When lifestyle changes aren’t giving you the relief you need or you just need relief fast, consider using over-the-counter medications such as Fleet® oral laxatives, enemas or suppositories. If you have a medical condition, are on medications, are pregnant, or have been struggling with constipation, consult your doctor to find the best solution for you.

Understanding these common triggers for constipation can help you talk with your doctor too. And by making some changes on your own, you may be able to prevent constipation or at least lessen the frequency of it.