Lifestyle Changes for Constipation Relief

Written by: Julia Zakrzewski, RD

Updated: November 27th, 2024

Constipation occurs when you have less frequent bowel movements than usual. This can lead to stools that are hard and dry, making them difficult to pass. You may become constipated for a few reasons, and working with a healthcare provider can help you identify possible root causes. Knowing the root cause can help you make targeted, evidence-based lifestyle changes for constipation relief.

Keep reading to learn more.

What is Constipation

You may be constipated if you have fewer than three bowel movements per week, your stools are hard and difficult to pass, and you feel like some stool remains in the colon after going to the bathroom.

Constipation can occur for several reasons.

Having a functional gastrointestinal disorder, such as irritable bowel syndrome (IBS).
Slow stool transit time through the colon
Delayed emptying of the colon related to pelvic floor disorders
A side effect of certain medications and nutrition supplements
Eating a low-fibre diet
Inadequate fluid intake
Having health conditions or injuries that affect your brain and spine
Having blockages or tumors in the intestines
Having structural abnormalities in the intestines (you may be born with this)

Working with your healthcare provider may help you better understand what’s causing constipation, and you can build a personalized plan to go more regularly.

7 Lifestyle Changes for Constipation Relief

Lifestyle and dietary choices can impact your digestion and bowel movement routine. We’ve compiled several evidence-based practices you can follow to help you go to the bathroom more frequently.

These recommendations are generalized and should not replace medical care.

1. Eat More Fibre-Rich Foods

Fibre-rich foods are recommended for managing constipation. It adds bulk to your stool and aids with transit time.

Fibre-rich foods to eat more often include:

Beans and pulses (lentils, chickpeas, kidney beans, black beans, etc.)
Whole grains, including quinoa, barley, buckwheat, etc
Whole grain-containing products like cereals, baked bread, crackers, etc
Many fruits and vegetables
Nuts and seeds

Most adults should eat 25 to 38g of fibre daily, and your healthcare provider can suggest a more tailored target.

Foods to Avoid for Constipation

Some foods lack fibre and can make it harder to have regular bowel movements. Try to avoid these foods if you’re trying to find constipation relief:

Fried chips and crackers
White flour products like white bread, white bagels, etc
Fast food
Ultra-processed items, including frozen dinners

2. Increase Your Fluid Intake

Fluids help keep stool moist and well-lubricated, making it easier to pass. Increasing your fluid intake is especially important if you eat a high-fibre diet to help keep stool moving through the intestines.

In addition to water, Health Canada suggests also choosing these drinks more often for overall well-being:

Lower fat, unsweetened milk
Unsweetened fortified plant-based beverages, like soy milk

3. Be More Physically Active

Physical activity and regular movement may help you stay regular. Choose appealing activities that excite you to work out, like dance classes or swimming. You might find it easier to move by recruiting a buddy who can help you stay accountable.

4. Try Bowel Training

Bowel training may help you build a routine for successfully going poop. To develop this practice, go to the toilet at the same time daily—even if you don’t feel the urge to go.

Take your time in the bathroom and avoid straining or rushing to get off the seat. Hopefully, your body will adapt to this schedule over time, and passing a bowel movement could become more frequent.

5. Learn Stress Management

Mental stress can contribute to bowel dysfunction, which may lead to constipation or diarrhea, depending on your body. Try these strategies to manage your stress levels better:

Complete regular physical activity.
Practice meditations or mindfulness.
Seek professional help from a licensed therapist.

stress management for constipation relief

6. Consider a Supplement

Some supplements may help you go to the bathroom, but they should be reviewed with your healthcare provider before taking them. Popular supplements linked to bowel health include:

Fibre: Your focus should be on diet changes first, but a fiber supplement may be beneficial if you can’t eat enough fibre-rich foods.
Some strains of probiotics (a pharmacist or dietitian can review options with you).

7. Ask Your Doctor About Medications

When dietary and other lifestyle strategies aren’t able to help relieve constipation, medications may be necessary.

Some medications, like laxatives and stool softeners, can help you go to the bathroom more comfortably. These include:

Stimulant laxatives: Did you know that there are so many neurons in your gut that it is sometimes called a second brain? Just like caffeine gives the brain an energy boost, these laxatives help stimulate the gut muscles to move waste through the gut. For painful bouts of constipation, these pills work in as little as six hours.
Osmotics: These laxatives hydrate the colon. This makes it easier for the stool to move through when it has pushed forward by the gut muscles. The medicinal ingredient, polyethylene glycol, lubricates your gut but may take 2 to 4 days to produce a bowel movement.: These laxatives hydrate the colon. This makes it easier for the stool to move through when it has pushed forward by the gut muscles.
Bulk-forming laxatives: Often sold as powders that are stirred into a glass of water, these products add more mass to the stool, making it softer and easier to pass.
Stool softeners: These laxatives help the stool absorb more water, making it softer. Rather than being hard and pellet-like, the stool becomes softer and squishier making it easier to expel.

These products may not be right for you. Always read and follow the label. Further, as medication options vary, check with your doctor or pharmacist to see which, if any, product is right for you.

Final Thoughts

Being backed up is uncomfortable, but there are lifestyle and dietary changes you can make to try and relieve constipation.

Key areas to focus on include increasing fibre and fluid intake, being more physically active, and managing stress. You may also experience greater bowel health benefits by trying bowel training.

For more digestive health support, contact your healthcare provider and ask what steps you should take to go to the bathroom more regularly and prevent future occurrences of constipation.

FAQs

Can too much protein cause constipation?

Eating protein-heavy meals with low amounts of carbohydrates may increase your risk of constipation. A dietitian can teach you how to build balanced meals to help you stay regular.

Can a heating pad help with constipation?

A heating pad may help you feel more comfortable by easing abdominal pain caused by constipation. However, it probably won’t help you go to the bathroom. You might feel better by following evidence-based approaches for constipation, such as eating more fibre, consuming more fluids, being active, and managing stress.