8 Common Causes of Constipation
Having trouble going to the bathroom? Constipation can be frustrating to get down to the root cause because there are so many diet and lifestyle factors that can contribute.
Constipation occurs when you have less frequent bowel movements than usual. The colon’s main function is to absorb water + nutrients from the food you eat and eventually create stool to pass. If the waste remains in the colon for too long, it becomes harder and even more difficult to pass.
It is healthy and normal to have a bowel movement 1-2x every day. If you find that you go every other day or every 3-5+ days, you are constipated. You may have no idea why you are constipated in the first place! Let’s take a look at 8 common root causes of constipation.
#1 Inadequate caloric intake
If you are having trouble with constipation on a regular basis, it may be worth looking at caloric intake. If your body doesn't have enough calories aka ENERGY, metabolism will decrease which can impact the thyroid which can cause slowed motility. Which lead me to the next root cause…
#2 Hypothyroidism
Metabolism is the sum of all the chemical processes that take place inside the body. The thyroid gland produces hormones that regulate the body’s metabolic rate. When you have hypothyroidism, the digestive tract slows down, weakening intestinal muscles which causes the stool to move slower.
#3 Carbohydrate intake
Low carb diets can lead to constipation due to the decrease of dietary fiber. Fiber is found exclusively in starches. If you were previously eating a diet with a variety of carbohydrate sources and start reducing that amount or taking certain types of fibers away, constipation may follow. It may be that you are still eating carbs but not enough of it! The RDA for fiber for men is 30-38g/day and 25-35g/day for women.
#4 Dehydration
You may be eating enough, but are not drinking enough water to “loosen things up”. It is recommended to drink at least 6-8 8oz glasses per day. However, if you are active you may need more water as water and electrolytes are depleted when you sweat. Athletes may benefit from drinking around a 1 gallon (3.7 L) of water/day.
#5 Eating TOO much fiber
Fiber is important for maintaining digestive health. But when too much fiber is consumed, you may start to experience symptoms such as bloating, cramping, gas, and constipation or diarrhea. Too much fiber can actually inhibit nutrient absorption.
#6 SIBO
Small intestinal bacterial overgrowth (SIBO) is a condition where the bacterial in the small intestine become unbalanced and overgrow. Most of your gut bacteria is to reside in the large intestine to help break down food, synthesize vitamins and eliminate waste. In SIBO, that bacteria migrates up into the small intestine where it doesn’t belong, feeding off undigested food. The bacteria that feeds off carbohydrates, it ferments, causing gas and abdominal distention. Methane dominant SIBO is known for constipation in individuals with SIBO. SIBO can be tested through a breath test or a comprehensive stool test.
#7 Stress
While some people respond to stress/anxiety by making several trips to the bathroom, it can have the opposite effect on others. Stress hormones go up and puts the body in a sympathetic state which may cause the bowels to constrict. Effective stress-management techniques such as making time for self-care, deep breathing, and yoga can help lower stress hormones.
#8 Hormone Imbalances
If your hormones are out of whack, you may experience constipation, bloating, indigestion and puffiness/water retention. Some women experiences changes in their bowel habits leading up to their periods which is often a result of declining levels of estrogen and progesterone. Getting to the root cause of the hormone imbalance first can help to reverse constipation naturally.
It’s important to find an individualized approach to dealing with your symptoms by identifying the root cause from a health professional. They will help you navigate if and when you should get testing done and what interventions to implement. One of the best professionals to work with is a registered dietitian. Book a free discovery call to learn more about how I can help you!
