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Why it happens. What you can do.

At one time or another, almost everyone has experienced this: You go to the bathroom, sit down…and nothing happens.

Constipation is one of the most common gastrointestinal problems, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). But in many cases, some simple lifestyle changes are all it takes to get your body functioning normally again.

Why it happens

Constipation starts with trouble in the digestive system.

When you eat, food goes into your stomach and passes into your small intestine, where nutrients are absorbed. After that, it travels into your colon, or large intestine.

The colon absorbs water from the digested food, and during this process, waste matter, or stools, are formed. Contractions from the colon push the stools toward the rectum.

If the colon absorbs too much water or doesn't contract enough, the stools may move slowly and become hard and dry, resulting in constipation.

A variety of things can cause the colon to slow down. Often, poor eating habits and lack of exercise are to blame.

Constipation can also result from taking certain medications, such as antidepressants and iron supplements, or conditions such as irritable bowel syndrome. You may even get constipated if you have a change in your normal routine, such as when you travel.

Though constipation can affect anyone, the problem is more common in women, especially if they are pregnant or have just given birth, and in older adults, according to the NIDDK.

Signs of trouble

There has been some misunderstanding about what is considered a normal number of bowel movements. Some assume that if you're not going every day, you're constipated. This belief has led to some abuse of over-the-counter laxatives.

However, the American Academy of Family Physicians says bowel movements can differ from person to person in terms of frequency, consistency and time of day. In general, it's a good idea to pay attention to your body and be aware of any dramatic changes in your usual bathroom habits.

Common symptoms of constipation include:

• Straining during a bowel movement.
• Hard and lumpy stools.
• Fewer than three bowel movements a week.
• Feeling like you still have to go after a bowel movement.

What you can do

A few changes in what you eat and other parts of your routine can often help ease or prevent constipation. Here are some recommendations from the NIDDK and the Academy of Nutrition and Dietetics.

Eat more fiber. People who have diets high in fiber are less likely to get constipated. Fiber adds bulk and softness to stools, making them easier to pass. Sources of fiber include whole-grain breads and pastas, fruits and vegetables, beans, and brown rice.

Drink plenty of fluid. To prevent constipation, make sure you drink plenty of water and other liquids every day. If you're already constipated, drinking enough water may offer some relief.

Exercise. Physical activity helps keep the digestive system active. So it's a good idea to fit some regular exercise into your daily routine.

Go to the bathroom. This might seem obvious, but some people get constipated because they ignore the urge to go to the bathroom. When you feel it, go to the bathroom as soon as you can.

It's important to note that you don't need regular enemas or other purging procedures to keep your colon clean and working properly. These treatments may be advertised as ways to keep toxins from building up in the colon, but according to the International Foundation for Functional Gastrointestinal Disorders, there is no data that indicates cleansing the colon promotes colon health. If you want to keep your colon clean, the best advice is to choose a healthy and active lifestyle.

When should I call my doctor?

Making the changes listed above can usually get you through a mild bout of constipation. But if you are constipated for three weeks or more, consider seeing your doctor. He or she may recommend that you take laxatives or get enemas for a limited time.

According to the NIDDK, you should seek medical attention if you're experiencing symptoms such as unexplained weight loss, constant abdominal pain, rectal bleeding or blood in your stool, vomiting, fever, lower back pain, or an inability to pass gas.

Reviewed 7/3/2023