Constipation. It’s a common condition that affects millions of people worldwide, yet many are hesitant to talk about it. In fact, about 1 in 4 people experience constipation regularly.1 But what causes it? And why does it affect some people more than others? The answer is more complex than you might think.
What Contributes To Constipation?
Constipation isn’t just about infrequent bathroom trips – it’s influenced by various factors, including low stomach acid, stress, hormonal imbalances, and diet. Since it’s often deeply individualised, what works for one person may not work for another. In this article, we’ll explore the different causes of constipation, why it’s so personal, and offer some seasonal strategies, especially for spring, that you can try to support your digestive health.
1. Low Stomach Acid
Many people don’t realise that constipation can be linked to insufficient stomach acid. Stomach acid plays a crucial role in breaking down food, particularly proteins, and stimulating peristalsis, the wave-like muscle contractions that move food through the digestive tract. When stomach acid is too low, food doesn’t break down properly, which can result in bloating, gas, and constipation.2
How to address it: You can experiment with small doses of apple cider vinegar or lemon water before meals to help boost stomach acid naturally. If you suspect low stomach acid is a problem, it’s always worth discussing with a healthcare professional before making any drastic changes.3
2. Stress
Stress is a major disruptor of the digestive system. The body’s “fight or flight” response prioritises energy to the brain and muscles, often diverting resources from the gut. This can slow down digestion, leading to constipation. Over time, chronic stress can disrupt the gut-brain axis, making constipation a long-term issue.
How to address it: Incorporating stress-reducing activities such as yoga, deep breathing, and mindfulness meditation can help to relax the gut and promote healthy bowel movements. Since spring is a time of renewal, why not take advantage of the warmer weather to take daily walks outdoors? Fresh air and a good walk are a natural way to reduce stress and stimulate digestion.4
Watch the video below as Julia Davies shares valuable insights on how stress impacts gut health.
3. Dietary Factors
A diet low in fibre or high in processed foods is one of the most common culprits behind constipation. Fibre helps bulk up stool and move it through the intestines. Without enough fibre, the stool can become hard and difficult to pass.
How to address it: Spring offers an abundance of fresh fruits and vegetables, such as leafy greens, berries, and artichokes, all rich in fibre. Make sure to add fibre gradually to your diet to avoid overwhelming your digestive system, and make sure to drink plenty of water to help fibre do its job.5,6
4. Hormonal Imbalances
Hormones have a significant influence on your digestive system. In particular, thyroid imbalances can lead to constipation. A slow thyroid (hypothyroidism) often results in sluggish digestion, causing stool to move more slowly through the intestines. Additionally, fluctuations in oestrogen and progesterone during the menstrual cycle can also affect bowel movements.
How to address it: If you suspect hormonal imbalances, a conversation with your healthcare provider is essential. However, eating a nutrient-dense, balanced diet and managing stress levels can help keep hormones in check naturally.7
5. Dehydration
Not drinking enough water can lead to dehydration, which in turn makes stool harder and more difficult to pass. Our bodies need plenty water to help flush out toxins and keep everything moving smoothly in the digestive system.
How to address it: During spring, you can take advantage of the warmer weather to up your water intake. Try starting your day with a glass of warm lemon water - this can not only hydrate you but also gently stimulate your digestive system. Herbal teas such as peppermint or ginger can also be soothing for the digestive tract.8
6. Sedentary Lifestyle
Lack of physical activity is another common factor contributing to constipation. Exercise helps stimulate the muscles in the intestines, promoting regular bowel movements.
How to address it: As the days get longer and the temperatures rise, consider taking up outdoor activities like walking, cycling, or even gardening. These activities can help stimulate peristalsis and encourage regular bowel movements.9,10
Why Constipation Is So Individual?
No two people’s digestive systems are identical, and the causes of constipation can vary significantly from person to person. For example, what triggers constipation for one person (like stress) might not have the same effect on another person. Additionally, your individual lifestyle factors, genetics, and overall health play a huge role in how your body responds to these different triggers.
This is why it’s essential to approach constipation holistically, considering the multiple factors that may be contributing to the issue. A personalised approach based on factors like diet, stress, hydration, and activity levels is often the most effective way to address the problem.11
Remember, if your constipation persists or is causing significant discomfort, it’s important to consult a healthcare professional to rule out underlying conditions.
