5 Surprising Reasons You Might Be Constipated and What to Do About It
Written by: Andrea Hardy, RD
Updated: July 2nd, 2025
Constipation is one of the most common digestive complaints, affecting people of all ages and backgrounds. We often think of it as simply not going to the bathroom often enough or struggling to pass stool, but did you know that several surprising factors could be influencing your bowel movements? From the foods we eat to stress levels, lifestyle habits, and even medications, constipation can be linked to many different factors.
As a registered dietitian, and author of ‘Backed Up – The Ultimate Guide to Overcoming Constipation’ I’ve worked with many clients to uncover the root causes of their digestive issues. In this post, we’ll dive into five common (yet sometimes unexpected) reasons you might be experiencing constipation. We’ll also provide actionable diet and lifestyle tips to help ease your symptoms – and share when it’s time to seek medical advice. Whether you’re struggling with occasional constipation or it’s become a persistent issue, understanding the root causes can empower you to make the right choices for your digestive health. Let’s get started!
1. Constipation Related to Under Eating or Skipping Meals
Did you know that simply not eating enough – whether from skipping meals, following a restrictive diet, or over-exercising – can be a major contributor to constipation?
Your digestive system needs fuel to function. The muscles in your gut that are responsible for motility require energy. When your body isn’t getting enough calories to meet its basic needs, digestion can slow down significantly – often leading to infrequent, difficult, or incomplete bowel movements.
This particular type of constipation is something we often see in practice, especially among:
- Athletes or individuals who are highly active
- People following restrictive diets
- Anyone who is chronically under-eating, whether unintentionally (due to appetite loss or busy schedules) or intentionally (as part of weight loss efforts or while taking weight-loss medications)
In these situations, not only is there often a lack of overall energy intake, but fibre intake also tends to fall short – which compounds the issue.
What can help?
- Focus on eating regularly – even small, consistent meals and snacks help keep digestion stimulated.
- Add in fibre-rich foods slowly and gradually – think fruits, veggies, whole grains, and legumes.
- Ensure you’re eating enough calories to meet your energy needs, especially if you’re active. Calorie needs vary, but most individuals require at least 1600 kcal/day for women and over 2000 calories per day for men.
- If you’re unsure whether you’re eating enough, work with a dietitian to help assess your intake and build a realistic plan.
- Stay hydrated – fibre and fluids work together to help stool pass comfortably.
Getting enough energy isn’t just about fuelling workouts or meeting nutrient goals – it’s also essential for keeping your gut moving!
2. Ignoring the Urge to Go
We’ve all done it – you feel the urge to go, but the timing isn’t ideal. Maybe you’re at work, running errands, or just don’t feel comfortable using a public bathroom. Occasionally delaying a bowel movement isn’t a big deal, but regularly ignoring the urge can lead to worsened constipation over time.
Your body relies on consistent signals to tell you when it’s time to go – but if those signals are repeatedly ignored, the rectum can become less sensitive over time, making it harder to recognize the urge when it does come. Eventually, your body can start “forgetting” how to respond, and bowel movements become less frequent, more difficult, and more uncomfortable.
What can help?
- Listen to your body – Try to respond to the urge to go as soon as you feel it. Attuning to these natural cues keeps the communication between your gut and brain strong.
- Schedule protected bathroom time – If you’re someone with a packed schedule, young kids, or demanding workdays, it might help to build in intentional time to go. Bowel movements are most likely after eating, thanks to the gastrocolic reflex – a natural wave of movement through your gut after eating. Therefore, about an hour after your first meal is a great time to sit on the toilet for 5 minutes (even if you don’t feel the urge). Don’t strain or force it. The goal is just to show up and signal to your body that this is time to go. This routine, known as bowel training, is especially helpful for people who no longer feel regular urges. Over time, this practice can help your gut re-learn its rhythm.
- Try a daily 2-minute mindfulness body scan – This simple exercise helps rebuild awareness of digestive sensations while activating the parasympathetic nervous system (your body’s “rest and digest” mode) to restore a sense of connection and calm. Here’s how:
- Place one hand on your chest and one on your belly.
- Take 5–10 slow, deep belly breaths.
- Notice how your digestion feels today.
- Visualize your intestines gently moving things along.
- Be patient with yourself – If you’ve been ignoring your body’s cues for years, this kind of re-training takes time. But with consistency, and alongside other supportive strategies, your body can begin to respond again — naturally and comfortably.
Want to learn more about your Constipation Subtype? Take Andrea Hardy RD’s Constipation Quiz here!
3. Not Moving Enough
Movement doesn’t just support endurance and muscle strength – it plays a key role in keeping your digestion on track, too. When we spend a lot of the day sitting or sedentary, that lack of physical activity can slow down your gut’s natural rhythm.
The muscles in your digestive tract rely on movement to help propel waste through the intestines. While the gut still moves waste even when we’re sedentary, incorporating more intentional movement can provide extra benefit. Activities like walking, stretching, or gentle exercise, are especially helpful in naturally encouraging the bowels to move.
People with sedentary lifestyles, desk jobs, limited mobility, or long periods of bed rest are especially prone to this type of constipation.
What can help?
- Aim for gentle daily movement – Even a 10-15 minute walk after meals can stimulate the digestive tract.
- Try movement that supports your core and abdominal area – like yoga, stretching, or Pilates. These can enhance circulation and encourage bowel motility.
- Listen to your body’s cues – Some people find that certain times of day – like morning or post-meal – are especially helpful for movement-based digestive support.
You don’t need intense workouts to see results — just regular, consistent movement can make a big difference in how often and how comfortably you go.
4. Following a Restrictive Diet
While we already talked about constipation related to low calorie intake, this is a little different. Here, we’re talking specifically about how certain restrictive diets — like low FODMAP, keto, paleo, or other trendy wellness-driven diets — can unintentionally limit your fiber intake, even if you’re eating enough calories overall.
These diets often restrict or eliminate high-fiber foods like legumes, whole grains, certain fruits, and vegetables. These diets are often followed in hopes of easing digestive symptoms, but it’s important to approach them thoughtfully to avoid unintended side effects like constipation. Fiber plays a crucial role in keeping bowel movements soft, regular, and easy to pass. Without enough of it, your gut can slow down and constipation can creep in.
What can help?
- Track your fiber intake – Recommended daily fibre intake is 25 grams for women and 38 grams for men. It can be challenging to hit these numbers – so doing a bit of tracking may help you understand whether you’re falling short.
- Choose well-tolerated, diet-friendly fiber options – Even on low FODMAP, for example, foods like oats, chia seeds, carrots, firm bananas, canned lentils (in small amounts), and kiwi can still work.
- Introduce fiber slowly – Going too fast can cause bloating or discomfort – take your time and increase water intake at the same time.
- Get support from a dietitian – They can help you stay symptom-free and regular without unnecessary restriction.
Want to learn more about your Constipation Subtype? Take Andrea Hardy RD’s Constipation Quiz here!
5. Treating Constipation Reactively Instead of Proactively
If you’ve experienced frequent constipation, it can be easy to fall into the habit of only addressing it when things get BAD. You wait until you’re bloated, straining, or feeling backed up – but treating constipation reactively often leads to unnecessary discomfort and frustration. If you’re someone who is prone to constipation, waiting until you’re constipated can make it harder to get things moving again and may lead to more frequent flare-ups.
Proactive management is key to maintaining regularity and keeping your digestive system functioning smoothly. Instead of waiting for constipation to strike, build habits that support digestion every day, even when things feel fine.
What can help?
- Focus on fiber-rich foods daily – As we’ve touched on throughout this post, staying on top of your fiber intake is key. If you struggle to hit your fibre goals with diet alone, ask your doctor or dietitian about whether a fibre supplement may be right for you.
- Stay hydrated – Water plays a huge role in helping fiber do its job. Aim for about 8 cups a day, potentially more if you’re active or live in a hot climate.
- Use laxatives appropriately – If you tend to get constipated regularly, using a gentle osmotic laxative (like PEG or magnesium citrate) occasionally can help. But if you find you need these often, it’s best to check in with your healthcare team and ask about the safest laxative choices for you.
By addressing your bowel health proactively, you can help prevent constipation from becoming a chronic issue. Regular movement, a balanced diet, and hydration are all simple yet effective tools to keep things running smoothly.
Want to learn more about getting to the root cause of your constipation, and resolving it? Learn more in Andrea Hardy, RD’s digital book, ‘Backed Up’ here!
Watch Andrea Hardy’s presentation on Constipation for World Digestive Health Day here.
