Constipation is a common issue many people face at some point. Around 15-20% of adults deal with chronic constipation, and this figure increases to nearly 40% for those over 65. It can be uncomfortable, frustrating, and even painful. If not addressed, constipation may lead to complications like hemorrhoids or anal fissures. The good news is that, in most cases, it can be managed effectively through simple adjustments to your diet and lifestyle.

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What Causes Constipation?

Constipation happens when your bowel movements become less frequent or difficult to pass. For some, this means going less than three times a week, while others might feel bloated or experience pain when trying to go. If we’re getting technical, constipation is a type 1 or 2 on the Bristol Stool Chart. So, you might be “going” every day, but if it is hard to pass or looks like pellets, you’re constipated.

Here are some of the most common causes of constipation:

1. High Processed Foods Diet
   One of the biggest contributors to constipation is a diet low in fiber. Fiber helps add bulk to your stool and makes it easier to pass. Without enough fiber, your digestive system can slow down, leading to constipation. Highly processed foods are notoriously low in fiber.
2. Dehydration
   Likely the second most common cause of constipation is simply not drinking enough water. When you’re dehydrated, your colon absorbs more water from your stool, which can make it dry and hard, making it difficult to pass.
3. Lack of Exercise
   Being active helps stimulate the muscles in your intestines, helping move stool through your digestive system. A sedentary lifestyle can slow things down and contribute to constipation.
4. Stress and Anxiety
   Your gut and brain are closely connected, and stress can have a real impact on your digestion. When you're stressed, your digestion and motility can slow down, resulting in constipation.
5. Medications
   Certain medications, such as painkillers (especially opioids), iron supplements, antacids, and antidepressants, can have constipation as a side effect.
6. Medical Conditions
   Sometimes constipation can be a sign of an underlying health issue, like hypothyroidism, diabetes, or even irritable bowel syndrome (IBS). If constipation is persistent or severe, it's a good idea to talk to a healthcare professional to rule out any medical conditions.

How to Prevent Constipation

Thankfully, preventing and managing constipation doesn’t have to be complicated. Small lifestyle changes can make a big difference. Let’s dive into some simple and effective ways to keep things moving.

1. Eat Plenty of Fiber-Rich Foods

One of the easiest ways to prevent constipation is to eat more fiber. Fiber adds bulk to your stool, making it easier to pass through your intestines. There are two types of fiber: soluble and insoluble. Soluble fiber helps soften the stool, while insoluble fiber adds bulk. Both are essential for healthy digestion.

Eating a variety of non-starchy vegetables, lentils, legumes, whole fruits, whole grains, nuts and seeds will help ensure you get adequate fiber. Aim for around 30g of fiber daily.

2. Drink Plenty of Water

Staying hydrated is key to keeping your digestive system working properly. Water helps soften your stool, making it easier to pass.

As a general guideline, aim to drink about ½ ounce of water for every pound of body weight each day (if you weigh 200lbs, aim for 100oz daily). You may need more if you are exercising/sweating or sick. Avoid relying on caffeinated drinks like coffee and soda, which can dehydrate you and make constipation worse.

3. Daily Activity

Engaging in daily physical activity is an excellent method to prevent constipation. Exercise stimulates the muscles in your intestines, facilitating the movement of stool through your system. Whether it's a brisk 10-20 minute walk or a session of yoga, incorporating more movement into your day if you are mostly sedentary can significantly improve your digestive health.

4. Use Magnesium Citrate to Manage Symptoms

Magnesium is a natural muscle relaxant and helps draw water into the intestines, making stool easier to pass. Magnesium citrate can provide relief for mild to moderate constipation. Dose and timing matters, so make sure to consult with a Registered Dietitian Nutritionist about your individual needs.

5. Manage Stress

The gut-brain axis is powerful. Chronic stress and anxiety can slow motility, so addressing and managing these symptoms can make a huge difference with chronic constipation.

 

Final Thoughts

Constipation can be an annoyance or a serious problem. If you are experiencing chronic constipation, talk to your health care provider first to rule out anything major.

Most of the time with a few simple lifestyle changes, constipation is easy to manage. Eating more fiber (more real, whole foods), drinking plenty of water, and staying active can help prevent and relieve constipation.

However, if you find that your symptoms persist or worsen, it’s a good idea to speak with a healthcare professional to explore other treatment options.

 

Roasted Red Pepper Salad

Serves 2
Recipe adapted from: Munching with Mariyah
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Ingredients

Salad
5 oz container of mixed greens
4 red bell peppers, sliced
1 small red onion, cut into wedges
1 can chickpeas, rinsed and drained
olive oil
kosher salt, to taste
¼ cup roughly minced dill
¼ cup roughly minced parsley
feta cheese (optional)
cooked chicken breast (optional)

Spicy Lemon Vinaigrette
¼ cup olive oil
¼ cup lemon juice
1 Tbsp honey
¼ tsp kosher salt, plus more as needed
¼ tsp cayenne pepper
¼ tsp garlic granules or 1 garlic clove, minced
¼ tsp cumin

Instructions

1. Preheat the oven to 450°F and line 1 large or 2 medium baking sheets with parchment paper.
2. Add the peppers, onion and chickpeas to the prepared sheet pan(s). Drizzle generously with olive oil and salt and toss to combine. You might want to keep the pepper, onion, and chickpeas separate on the same tray; just in case you need to remove the peppers before the chickpeas are done cooking.
3. Roast the veggies and chickpeas in the oven for 25-30 minutes, or until the peppers and onion are slightly charred and the chickpeas are golden brown and crispy.
4. Prepare the dressing while the veggies roast. Add all vinaigrette ingredients to a bowl and whisk well. Taste, adjusting salt and honey as needed.
5. Assemble the salad once the veggies and chickpeas are done. Place mixed greens into a large serving bowl, followed by the roasted veggies and chickpeas, dill and parsley. Pour half of the dressing over the bowl and toss to combine. Taste and add more dressing and salt as needed. Top with feta cheese and cooked chicken, if desired.
6. Serve immediately while the salad is still warm!