10 Causes of Constipation and What to Do About Each One

10 Causes of Constipation and What to Do About Each One

Constipation is one of the most common concerns I see in clinic, and it is also one of the most misunderstood. Most people assume it just means they need more fibre or a stronger laxative, so they reach for whatever promises quick relief and hope the problem sorts itself out.

Here is the thing though. Constipation is a symptom, not a diagnosis. It is your body letting you know that something upstream needs attention. When we only chase the symptom, we miss the message underneath it.

There are many different causes of constipation, and each one needs a slightly different approach. Below I have pulled together ten of the most common drivers I see in clinic, along with what actually helps for each. If you have been struggling for a while, this is a good place to start understanding what your body might be asking for.

1. Not enough fibre, or the wrong kind

Fibre gives your stool bulk and feeds the good bacteria in your gut. When intake is low, everything slows down, and stools become harder to pass. But it is not simply a matter of eating more. Some people load up on insoluble fibre from bran and raw vegetables and feel worse, because their gut needs the gentler, water-holding soluble fibre found in oats, chia, psyllium, and cooked vegetables instead.

What to do: aim for a wide variety of plant foods across the week rather than one big fibre hit. If more fibre makes you bloated and sluggish, that is a sign the type or the timing needs adjusting, which is something we can look at together.

2. Dehydration

Fibre needs water to do its job. Without enough fluid, that same fibre can actually make things harder rather than easier, because your body pulls water back out of the stool as it moves through the bowel.

What to do: sip water steadily through the day rather than large amounts all at once. Warm water first thing in the morning can be a gentle nudge for a sluggish bowel, and herbal teas count toward your total.

3. Low magnesium

Magnesium relaxes the muscles of the bowel wall and draws water into the intestine, both of which help stools move. It is one of the most common deficiencies I see, especially in people who are stressed, active, or not eating a lot of leafy greens, nuts, and seeds.

What to do: build magnesium-rich foods into your meals. If you suspect your levels are low, the form and dose of any supplement really matters, so this is worth getting right with support rather than guessing.

4. A sluggish thyroid

Your thyroid sets the pace for your whole metabolism, including how quickly things move through your digestive system. When thyroid function is low, transit time slows, and constipation is often one of the first signs, alongside fatigue, feeling cold, and dry skin.

What to do: if constipation comes with those other clues, it is worth asking your GP for thyroid testing. From there we can layer in nutritional and herbal support to complement whatever is needed.

5. An imbalanced gut microbiome

The bacteria in your gut have a direct say in how your bowel moves. When certain microbes overgrow, particularly methane-producing organisms, they can slow transit right down. This is a pattern I see often in people with stubborn, chronic constipation that never seems to respond to the usual advice.

What to do: this is where proper testing earns its place. Understanding what is actually happening in your microbiome lets us treat the real driver rather than working blind. It is a core part of how I approach chronic constipation natural treatment in clinic.

6. Stress and the nervous system

Your gut and your brain are in constant conversation. When you are stuck in a stressed, wired state, your body deprioritises digestion, and the natural wave-like movement that pushes waste through slows or stalls. This is why so many people notice their bowels change during busy or anxious periods.

What to do: the bowel responds to calm. Slow breathing before meals, unhurried eating, and genuine rest are not fluffy extras; they are motility medicine. Supporting the nervous system is often the missing piece.

7. Not moving enough

Physical movement helps stimulate the muscles of the bowel. A sedentary day, long stretches at a desk, or a period of illness or travel can all slow things down considerably.

What to do: you do not need to train for a marathon. A daily walk, some gentle stretching, or simply breaking up long sitting sessions can make a real difference to how regularly you go.

8. Certain medications and supplements

Constipation is a known side effect of many common medications, including some pain relief, iron supplements, certain antidepressants, and antacids. Often people do not connect the two because the change was gradual.

What to do: never stop a prescribed medication on your own. What we can do is support your bowel around it, and in the case of supplements like iron, adjust the form or timing so it is gentler on your system.

9. Ignoring the urge, and how you sit

Your body sends a clear signal when it is time to go. When you routinely override that urge because you are busy or not at home, the signal fades over time, and the bowel becomes less responsive. Posture matters too, because the modern toilet position is not ideal for easy elimination.

What to do: honour the urge when it comes rather than delaying. Raising your feet on a small stool so your knees sit above your hips relaxes the muscles that need to release, and makes going much easier.

10. Hormonal shifts

Hormones have a real influence on the bowel. Progesterone slows gut motility, which is why constipation is common in the second half of the menstrual cycle, during pregnancy, and through perimenopause. If your bowel habits shift in a predictable pattern each month, hormones are very likely part of the picture.

What to do: because gut health and hormonal health are so interconnected, addressing them together tends to give the best results. This is one of the areas I love working in most.

Ready to get to the bottom of it?

If you have been relying on laxatives, or you have tried the usual advice and nothing has shifted, there is almost always a reason. As a naturopath, my job is to work out which of these drivers is at play for you, and to build a plan that treats the cause rather than masking the symptom.

If that is where you are at, we can work together.

I offer face-to-face consultations at my Spotswood clinic and telehealth appointments right across Australia.

You can book online whenever you are ready.