27 October 2025
Constipation is a common digestive issue that affects people of all ages. While occasional constipation is usually not serious, it can cause discomfort, bloating, and a feeling of incomplete bowel movements. Understanding what causes constipation and how to prevent it can help you maintain regular digestive health.
Diet and Low Fibre Intake
A diet low in fibre is one of the most common causes of constipation. Fibre adds bulk to stool, helping it to pass more easily through the intestines. People who eat a lot of processed foods, white bread, and low amounts of fruits and vegetables are more likely to experience constipation. Increasing dietary fibre gradually and drinking plenty of fluids can significantly improve bowel regularity.
Dehydration and Insufficient Fluids
Not drinking enough water can lead to hard, dry stools that are difficult to pass. Adequate hydration softens stool and supports smooth bowel movements. Adults in New Zealand are encouraged to drink at least 1.5–2 litres of fluids daily, which can include water, herbal teas, and soups.
Medication-Induced Constipation
Certain medications can slow bowel movements as a side effect. If you suspect your medication is causing constipation, speak with your healthcare provider. They may adjust your dose or recommend alternative options.
Low-activity Lifestyle and Lack of Exercise
Regular physical activity helps stimulate the natural contractions of the intestines, promoting bowel movements. Sitting for long periods and lack of exercise are common constipation triggers. Even moderate activity, like walking or gentle yoga, can help improve digestion.
Ignoring the Urge to Go
Delaying bowel movements can lead to harder stools and constipation over time, and responding to your body’s natural cues helps maintain regularity. Creating a consistent bathroom routine can also be beneficial.
Changes in Routine or Environment
Traveling, stress, and changes in daily routines can affect bowel habits. Stress can alter gut motility and lead to constipation. Planning ahead and trying to maintain regular meal and bathroom schedules can help prevent disruption.
Health Conditions
Certain health conditions, such as irritable bowel syndrome (IBS), hypothyroidism, and diabetes, may increase the likelihood of constipation. If constipation is persistent or severe, it’s important to talk to your GP.
How to Help Prevent Constipation in Everyday Life
- Increase fibre intake: Include whole grains, fruits, vegetables, and legumes in your diet.
- Stay hydrated: Drink plenty of water throughout the day.
- Exercise regularly: Aim for at least 30 minutes of moderate activity most days of the week.
- Respond to urges: Don’t ignore the need to go.
- Review medications: Check if any current medications might be causing constipation and discuss alternatives with your doctor.
- Manage stress: Incorporate relaxation techniques, such as deep breathing, meditation, or yoga, to support gut health.
By understanding the common triggers of constipation and making simple lifestyle changes, you can help maintain regular, comfortable bowel movements.
This information is provided for general educational purposes only and is not intended to constitute medical advice, diagnosis, or treatment. Speak with your healthcare professional for advice that reflects your individual health needs.