Chronic Constipation: Causes, Symptoms, and Relief Tips

Chronic constipation is a long-term digestive problem where bowel movements become less frequent and harder to pass. Many people face constipation occasionally, but when it continues for several weeks or months, it becomes chronic.

It can cause discomfort, bloating, low energy, and affect daily life. The good news is that most cases improve with lifestyle changes, better diet, and proper diagnosis.

What Is Chronic Constipation?

Chronic constipation means trouble passing stool regularly. Stool may become dry, hard, painful, or feel stuck.

It also includes a constant feeling that your bowels are not fully empty.

Types of Chronic Constipation

• Slow-transit constipation: Stool moves slowly through the colon.

• Pelvic floor dysfunction: Muscles that help you pass stool don’t relax properly.

• Secondary constipation: Caused by another condition or medications.

Symptoms of Chronic Constipation

People with chronic constipation may experience:

• Hard, dry, or lumpy stools

• Straining during bowel movements

• Fewer than 3 bowel movements per week

• Feeling of incomplete evacuation

• Bloating, gas, and abdominal discomfort

• Feeling of blockage or heaviness

• Loss of appetite in some cases

Common Causes of Chronic Constipation

Lifestyle & Dietary Causes

• Low fiber intake

• Not drinking enough water

• Lack of physical activity

• Skipping meals

• Holding stool for too long

Medical Causes

• Thyroid disorders

• Diabetes

• IBS-C (Irritable Bowel Syndrome – Constipation type)

• Neurological diseases like Parkinson’s

• Hormonal changes (pregnancy, menopause)

Medication-Related Causes

• Painkillers (especially opioids)

• Antacids with calcium/aluminum

• Iron supplements

• Antidepressants

• Allergy medications

Structural or Functional Causes

• Pelvic floor dysfunction

• Anal fissures

• Rectocele

• Rarely, bowel obstruction

Complications of Untreated Chronic Constipation

Ignoring constipation for too long may cause:

• Hemorrhoids

• Anal fissures

• Stool impaction

• Rectal prolapse

• Persistent bloating and cramps

• Sleep disturbance and stress

• Poor appetite and low energy

Diagnosis of Chronic Constipation

To understand the cause of constipation, doctors use various methods:

Medical History & Physical Exam

• Daily habits

• Diet and water intake

• Medication usage

• Bowel movement patterns

Tests Used for Diagnosis

• Blood tests: To check thyroid, glucose, electrolytes

• Stool tests: If infection is suspected

• X-ray or CT scan: To look for obstruction

• Colonoscopy: For people above 45 or with red-flag symptoms

Specialized Tests (If Needed)

• Anorectal manometry: Checks pelvic floor function

• Balloon expulsion test: Measures ability to pass stool

• Colonic transit study: Shows how fast stool moves through the colon

These tests help doctors differentiate between IBS-C, pelvic floor issues, and slow-transit constipation.

Effective Relief Tips for Chronic Constipation

Quick Relief Options

• Stool softeners

• Osmotic laxatives

• Glycerin suppositories

• Short-term use of mild stimulant laxatives (Use only when needed; not for long-term use without medical advice.)

Long-Term Lifestyle Changes

Daily Hydration

• Drink 6–8 glasses of water daily.

• Warm water works even better in the morning.

Add More Fiber

• Aim for 25–30 grams per day from fruits, vegetables, and whole grains.

Stay Active

• Walking 20–30 minutes a day helps stimulate bowel movement.

Do Not Hold Stool

• When you feel the natural urge to pass stool, do not ignore it. Try to go to the toilet as soon as possible.

Morning Routine for Quick Results

• Start your day with a glass of warm water.

• Include fiber-rich foods in your breakfast.

• Make it a habit to sit on the toilet at the same time every day.

• Use a footstool to slightly raise your legs, which helps stool pass more easily.

Sample 1-Day Diet Plan for Constipation Relief

Correct Toilet Posture (Very Effective)

Using a small footstool:

• Lean forward slightly

• Keep knees higher than hips

• Relax your abdomen

This posture helps the rectum align better, making bowel movements easier.

Dietary Recommendations

High-Fiber Foods

To improve digestion and keep stools soft, include the following fiber-rich foods in your daily diet:

• Apples, pears, berries, prunes

• Carrots, beans, broccoli, beetroot

• Oats, brown rice, multigrain roti

• Lentils, chickpeas, kidney beans

Foods to Avoid

Reduce or avoid the following foods, as they can worsen constipation:

• Fried foods and fast food

• Excess dairy

• Processed snacks

• Maida-based foods

• Red meat

• Alcohol and too much coffee

Medical Treatment Options

If lifestyle changes do not provide enough relief, doctors may suggest the following treatments:

• Prescription medications such as linaclotide, prucalopride, or lubiprostone

• Fiber supplements like psyllium

• Biofeedback therapy for pelvic floor dysfunction

• Pelvic muscle relaxation exercises to improve bowel movement coordination

• Surgery (recommended only in rare cases where structural problems are present)

Do’s and Don’ts for Chronic Constipation

Do’s

• Drink enough water

• Eat fiber daily

• Walk or exercise regularly

• Maintain toilet routine

Don’ts

• Avoid junk and oily foods

• Don’t rely on laxatives daily

• Don’t skip meals

• Don’t ignore the urge to pass stool

FAQs

1. Can stress cause chronic constipation?

Yes. Stress affects the nervous system, which controls how the intestines move. When stress is high, the gut slows down, stool moves more slowly, and the colon absorbs more water. This can lead to harder stools and irregular bowel movements. Managing stress often helps improve digestion.

2. How fast do home remedies work?

Most natural remedies begin to show results within 24 to 48 hours. This includes warm water, fiber-rich foods, prunes, and psyllium husk. For long-term constipation, consistent daily habits may be needed for steady improvement.

3. Is coffee good or bad for constipation?

Coffee can work both ways. For some people, a small amount of coffee can stimulate the colon and encourage a bowel movement. But drinking too much coffee may dehydrate the body and make stools harder. Moderation is the key.

4. Should I take fiber supplements daily?

Yes. Fiber supplements like psyllium are considered safe for daily use. They help soften stool, add bulk, and support regular bowel movements. It’s important to take them with enough water so they work effectively.

5. Does drinking warm water help?

Yes. Warm water can help activate the digestive system, soften stool, and make bowel movements easier. Drinking a glass of warm water in the morning often helps stimulate natural bowel movement reflexes.

6. Can dehydration cause chronic constipation?

Yes. When the body doesn’t get enough water, the colon absorbs more moisture from stool, making it dry and hard. This slows down bowel movement and can lead to chronic constipation. Drinking enough water daily helps keep stool soft and easier to pass.

7. Does lack of physical activity cause constipation?

Yes. Physical activity helps the intestines move stool through the colon. Sitting for long periods can slow this movement, leading to constipation. Even simple activities like walking for 20–30 minutes a day can improve bowel regularity.

8. Can certain foods trigger or worsen chronic constipation?

Yes. Foods low in fiber or high in fat can slow digestion and make stools harder. Examples include fried foods, red meat, processed snacks, refined flour, and excessive dairy. Eating more fiber-rich foods can balance this effect.

What You Can Do Next

Chronic constipation is common, but it can be improved with consistent habits.

Start by adding more fiber to your meals, drinking enough water throughout the day, staying physically active, and using proper toilet posture.

These simple changes can make bowel movements easier and support better digestion. If your symptoms continue or become difficult to manage, a medical evaluation can help identify the cause and guide the right treatment.

By consistently adopting the habits mentioned above, you can experience significant long-term improvements in your digestive health.