Written by Laura Hernández
Constipation is one of the most common digestive signs, but also one of the most normalized. Many people live with difficulty emptying their bowels, a feeling of heaviness, abdominal bloating, or incomplete bowel movements, thinking that "this is normal" or that "their body just works that way."
But the body always speaks.
Constipation can occur when bowel movements become less frequent, stools become hard or dry, or when there is difficulty passing stool. According to the National Institute of Diabetes and Digestive and Kidney Diseases, it can also present as a feeling of not having fully emptied one's bowels. (NIDDK)
Although each person has a different bowel rhythm, when constipation becomes frequent, it's important to observe what might be causing it.
1. Low fiber intake
One of the most common causes of constipation is a low-fiber diet.
Fiber helps add bulk to stool and promotes bowel movement. When the diet is very low in fruits, vegetables, legumes, seeds, or whole grains, intestinal transit can become slower.
Many people consume processed foods, refined flours, fast foods, or very restrictive diets, and without realizing it, they reduce the fiber their intestines need to function better.
NIDDK recommends that adults consume approximately 22 to 34 grams of fiber per day, depending on age and sex. (NIDDK)
2. Not drinking enough water
Hydration is key for easier bowel movements.
When we don't drink enough water, the colon can absorb more liquid from the stool, making it harder, drier, and more difficult to eliminate.
This can be particularly noticeable in people who increase fiber but do not increase their water intake. Fiber needs liquid to work properly.
Therefore, if you are looking to improve your digestion, it's not just about eating better. You also need to hydrate better.
3. Lack of physical movement
The body is designed to move, and the intestines also respond to movement.
A very sedentary routine can slow down intestinal transit. Walking, stretching, doing light exercise, or staying active throughout the day can support the mobility of the digestive system.
Regular physical activity is one of the most common recommendations to help relieve constipation through lifestyle changes. (NIDDK)
4. Ignoring the urge to go to the bathroom
Many people feel the need to have a bowel movement but ignore it because they are working, away from home, in a hurry, or simply don't want to use a public restroom.
The problem is that when you repeatedly ignore that signal, the body can start to lose that natural reflex. Stool stays in the colon longer, dries out more, and then becomes more difficult to eliminate.
Going to the bathroom should not be a battle. It is a natural bodily function that we must respect.
5. Changes in routine
Travel, stress, schedule changes, new diets, lack of sleep, or changes in daily routine can affect bowel rhythm.
Many people notice constipation when they travel, when they change their diet, or when they alter their eating and resting schedules.
The digestive system loves consistency. When the routine is disrupted, the intestines often reflect this as well.
6. Stress and anxiety
The gut and the brain are connected. Therefore, when a person lives with a lot of stress, anxiety, or tension, their digestion can be affected.
Some people experience diarrhea when they are nervous. Others, on the contrary, become constipated.
Stress can alter how the gut moves, how we digest food, and how we perceive inflammation or abdominal discomfort.
Taking care of your digestive system also involves looking at how you are living, resting, and managing your emotions.
7. Use of certain medications or supplements
Some medications or supplements can cause or worsen constipation. These may include certain painkillers, iron supplements, certain antacids, blood pressure medications, antidepressants, and other treatments.
This does not mean you should stop medication on your own. If you suspect a medication or supplement is affecting your digestion, you should consult your doctor or healthcare professional. Mayo Clinic indicates that, in some cases, constipation may improve with medication changes, but this must be directed by a professional. (Mayo Clinic)
8. Hormonal changes
Hormones can also influence bowel rhythm.
Many women notice changes in their digestion before or during their menstrual cycle, during pregnancy, in perimenopause, or menopause. Hormonal changes can affect intestinal motility, fluid retention, inflammation, and feelings of heaviness.
Therefore, when we talk about constipation, we cannot just look at what you eat. We must also observe what stage your body is in and how it generally feels.
9. Very restrictive or high-protein diets
Some people start diets to lose weight, metabolic treatments, or high-protein plans and then experience constipation.
This can occur when fiber intake, complex carbohydrates, vegetables, or water are reduced too much. It can also happen if the person eats less food, changes their schedule, or incorporates supplements that affect their digestion.
The body needs balance. It's not just about losing weight, but doing so while also supporting intestinal health.
10. Intestinal imbalance
When the gut microbiota is out of balance, some people may experience gas, bloating, slow digestion, heaviness, and changes in their bowel movements.
The microbiota participates in important functions related to digestion, the fermentation of certain foods, and overall gut health.
An imbalanced gut can feel like an inflamed, slow, and heavy body.
When should you pay more attention?
Occasional constipation can improve with lifestyle changes, but there are signs that should not be ignored.
You should consult a healthcare professional if constipation is persistent, if it appears suddenly, or if it is accompanied by severe pain, bleeding, vomiting, fever, unexplained weight loss, inability to pass gas, or constant abdominal pain. The NIDDK recommends seeking immediate medical attention if constipation comes with symptoms such as blood in the stool, constant abdominal pain, vomiting, fever, or unintentional weight loss. (NIDDK)
How to start supporting your digestion
Small changes can help a lot:
Drink more water throughout the day.
Increase fiber gradually.
Include fruits, vegetables, and natural foods.
Move more.
Don't ignore the urge to go to the bathroom.
Establish more consistent eating schedules.
Avoid relying on laxatives without professional guidance.
Listen to your body's signals.
In some cases, you can also consider digestive wellness therapies as part of a more conscious routine, always with proper guidance and without replacing medical follow-up when necessary.
At True Colon Hydrotherapy we help guide you
At True Colon Hydrotherapy by Laura Hernández, we believe that well-being starts from within.
Constipation should not be seen as something "normal" that you simply have to endure. It is a sign that your body needs attention, hydration, movement, better nutrition, and, in many cases, a more holistic approach.
If you feel bloating, heaviness, slow digestion, or incomplete bowel movements, consult with us.
Your body speaks.
Learning to listen to it is also part of taking care of yourself.
Important note:
This content is educational and does not replace medical evaluation, diagnosis, or treatment. If you have persistent constipation, abdominal pain, bleeding, unexplained weight loss, are pregnant, have gastrointestinal conditions, recent surgeries, or are taking medications, consult your healthcare professional.