If you’re constantly struggling to go, it’s time for a reality check. Stop doing these 5 things if you’re always constipated, because chances are, your daily habits are blocking your gut from working the way it should. Constipation is more than just a discomfort—it can affect your energy, your mood, and even your appetite. While fiber and water matter, it’s often what you do wrong that keeps things stuck.
This article covers what you should avoid and why these habits might be secretly sabotaging your digestive system. Fixing constipation doesn’t always require laxatives or expensive supplements—sometimes, it starts with stopping a few common mistakes.
What Causes Chronic Constipation?
Chronic constipation can come from a mix of poor diet, stress, lack of movement, and lifestyle choices. Some common causes include:
- Low fiber intake
- Inadequate water consumption
- Ignoring the urge to go
- Stress and anxiety
- Overuse of certain medications
But beyond these, there are habits you might not realize are making things worse. Let’s dive into the top five.
1. Skipping Breakfast
Breakfast isn’t just about energy—it jumpstarts your digestive system. Your body has a natural rhythm, and your colon is most active in the morning. When you skip breakfast, you miss the chance to stimulate a bowel movement.
Why this matters:
- Eating triggers the gastrocolic reflex, encouraging movement in the intestines
- Delaying food can slow down this process
- It becomes harder for your body to find a regular rhythm
Try this instead:
- Eat something small like oatmeal, fruit, or eggs
- Add fiber-rich foods like chia seeds or whole grains
- Drink a warm glass of water or herbal tea to stimulate digestion
2. Ignoring the Urge to Go
Delaying a bathroom trip is one of the worst habits. When you constantly hold it in, your colon absorbs more water from the stool, making it harder and more difficult to pass.
What happens:
- Stool becomes dry and compacted
- Your body starts ignoring future urges
- This creates a cycle of strain and discomfort
Tips to break the habit:
- Go as soon as you feel the urge
- Set a daily “bathroom routine” even if you don’t feel like going
- Make your bathroom environment calm and comfortable
3. Sitting All Day
If you’re spending hours at a desk or on the couch, your digestion slows down. Movement is key to regular bowel function. Physical activity helps the intestines contract and move waste through your system.
Why being sedentary leads to constipation:
- Sluggish intestinal muscles
- Poor blood flow to the gut
- Higher levels of stress hormones
Simple ways to move more:
- Take a 10-minute walk after meals
- Stretch or do yoga poses like Child’s Pose or Wind-Relieving Pose
- Stand up and move every hour during your workday
4. Relying on Processed Foods
Processed foods are low in fiber and high in additives that can irritate your digestive system. They often lack the nutrients your gut needs to function well.
Common culprits:
- Fast food and frozen meals
- White bread, pastries, and sugary snacks
- Chips, crackers, and processed meats
What to eat instead:
- Whole foods rich in fiber (vegetables, fruits, legumes)
- Healthy fats like avocado and olive oil
- Probiotic foods like yogurt, kefir, and sauerkraut
A healthy gut needs fiber to feed good bacteria and move waste efficiently.
5. Not Drinking Enough Water
Water is essential for soft, easy-to-pass stools. Without enough hydration, fiber won’t work the way it should. In fact, a high-fiber diet can backfire if your body is dehydrated.
Signs you’re not drinking enough:
- Hard, dry stools
- Dark yellow urine
- Feeling bloated or sluggish
Hydration tips:
- Drink a full glass of water first thing in the morning
- Aim for 6–8 glasses a day (more if you’re active or sweating)
- Add electrolytes or lemon to water if plain water feels boring
Pair your water intake with your fiber intake to keep things moving smoothly.
Additional Lifestyle Tips for Regularity
If you’re ready to support your gut health every day, include these habits in your routine:
- Eat on a regular schedule: This helps your body stay in rhythm
- Chew your food well: Digestion starts in the mouth
- Use a squatty potty or footstool: Helps align the colon for easier bowel movements
- Reduce stress: Try meditation, deep breathing, or journaling
- Limit caffeine and alcohol: Both can dehydrate and disrupt digestion
Sample Daily Gut Routine
| Time of Day | Habit |
|---|---|
| Morning | Drink warm water + eat breakfast |
| Midday | Go for a 10-minute walk after lunch |
| Afternoon | Stay hydrated and avoid processed snacks |
| Evening | Eat a light, fiber-rich dinner |
| Before Bed | Do gentle stretches or yoga |
Following a consistent schedule helps train your body for regular, stress-free bowel movements.
FAQs About Constipation and Digestion
How much fiber should I be eating daily?
Most adults need 25–30 grams of fiber per day. Start slowly if you’re not used to eating fiber to avoid gas or bloating.
Can stress really affect my digestion?
Yes. Stress increases cortisol, which can slow down digestion and lead to constipation. Practicing stress management can significantly improve gut function.
Are laxatives safe to use often?
No. Overuse of laxatives can make your bowels lazy and lead to dependency. They should only be used occasionally or under medical guidance.
What foods are best for quick relief?
Foods like prunes, kiwi, pears, oatmeal, and leafy greens can help relieve constipation naturally and gently.
When should I see a doctor?
If your constipation lasts more than three weeks, is accompanied by pain, bleeding, or unexplained weight loss, consult a healthcare professional.
Final Thoughts
It’s time to listen to your body. Stop doing these 5 things if you’re always constipated, and start supporting your digestion with simple, daily habits. From skipping breakfast to sitting too much, these behaviors add up over time and clog your system. Thankfully, just a few changes can bring real relief.
You don’t need to suffer silently or rely on quick fixes. A more regular, comfortable gut is possible—and it starts with what you stop doing today.
