Are You Really Constipated? Signs, Root Causes & How to Get Things Moving Naturally
We’ve all been there. The uncomfortable bloating, gas, and indigestion that occur from the miserable feeling of being constipated. The inability to have a bowel movement can create further health issues.
From digestive problems like gut dysbiosis and poor nutrient absorption to hormone imbalance, increased inflammation, and depleted energy, constipation can be a warning sign from the body that something is off.
What is Considered “Normal”?
If you have experienced chronic constipation, you may have asked yourself how many bowel movements are considered “normal” in a day. Ideally, you should be having 1-3 well-formed bowel movements everyday (well-formed meaning #3 and #4 on the Bristol Stool Chart from Medical News Today attached below).
There should not be excessive straining while you’re in the bathroom, and it shouldn’t require more than a few minutes. Although constipation is thought to only include circumstances when someone is unable to poop, it also includes diarrhea.
When your system is backed up by hard stool, liquid stool–a.k.a. diarrhea–seeps around the stool, blocking the digestive passage. This is called paradoxical diarrhea. Paradoxical diarrhea may occur after a few days of feeling constipated and “backed up” with hard stool. Some symptoms of paradoxical diarrhea include:
Passing watery stool
Feeling like you’re not passing a complete bowel movement
Abdominal cramping
What is Constipation Telling You?
Our bodies are constantly communicating with us! Being in tune with what your body needs helps you give it the tools it needs to thrive. Experiencing constipation, especially frequently, can be a sign that there are some imbalances; think of your bowel movements as your body’s way of informing you how well your lifestyle habits are affecting your digestion.
As using the bathroom is an essential part of removing waste, constipation impacts your body’s ability to detox. Poor detoxification can lead to a build-up of toxins–leading to gut dysbiosis, affecting nutrient absorption, impacting hormones and energy levels, and driving inflammation.
To read more about the body’s natural detox mechanisms and ways to support your detoxing organ, the liver, check out my previous blog, “Unlocking Liver Health: Deep Dive into Function, Detox, and Optimal Wellness.”
Common Causes of Constipation
As constipation may come and go due to temporary changes to diet, exercise, and environment, here are some common causes:
Poor fiber intake Check out my previous blog, “The Power of Fiber–Gut Health Boosting Smoothie,” to read more about the importance of fiber and get my gut health smoothie recipe!
Dehydration
Poor digestion (low stomach acid, inadequate digestive enzymes, poor bile flow)
Lack of movement
Stress
Low magnesium
Medications
Hormone changes
Gut conditions (IBS, SIBO, Dysbiosis, pelvic floor dysfunction)
Traveling
Natural Ways to Improve Constipation
To naturally combat some of the causes of constipation, look deeper into your lifestyle. Drinking enough water, slowing down at meal times, increasing fiber intake, moving your body, and managing stress can do wonders for your digestive system!
When should you seek additional testing?
Relying on laxatives to help you use the bathroom is not a long-term solution, as your motility will become dependent on the supplementation. If constipation is persistent or accompanied by symptoms like bloating, reflux, abdominal pain, food sensitivities, or hormone imbalances, it may be worth investigating the root cause.
Interested in getting to the root cause of your constipation?
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