Leena Watts
Changes in bowel habits can indicate changes in digestive health. Starting a new diet can cause constipation due to a lack of fiber or water in one's diet. High-fat, low-carb diets can also cause constipation, as can dietary supplements. To alleviate constipation, one can try to incorporate more fiber into their diet, drink more water, or take a stool softener, laxative, or enema. If constipation persists for a week or longer, it is important to seek medical attention.
| Characteristics | Values |
|---|---|
| Reason for not pooping | Lack of fiber in diet, dehydration, stress, physical inactivity, age, anxiety over using the restroom, underlying health problem |
| Remedy | Consume more water, fiber supplements, stool softener, laxative, enema, dietary and lifestyle changes |
| Time to seek medical attention | If you haven't pooped in a week or more, or if you feel sick or uncomfortable |
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What You'll Learn
You may not be consuming enough fibre
A lack of fibre in your diet can lead to constipation, which may be the reason for your infrequent bowel movements. Fibre is the non-digestible carbohydrate content in all plant foods, including whole grains, nuts, seeds, fruits, and vegetables. It increases the bulk of your stools, making them softer and easier to pass.
There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water, softening stools and increasing stool frequency. Good sources of soluble fibre include oats, beans, citrus fruits, and avocado. Insoluble fibre, on the other hand, passes through the gut undigested, adding bulk to the stool and stimulating movement. Wheat bran, nuts, vegetables, and dried fruits are good sources of insoluble fibre. Most fibre-rich foods contain a mixture of both types.
If you suspect that your new diet is lacking in fibre, try incorporating more high-fibre foods into your meals. The recommended fibre intake is generally 25–30 grams per day for women and 30–38 grams per day for men. However, it's important to increase your fibre intake gradually, as a sudden, dramatic increase can lead to gastrointestinal symptoms such as gas, cramping, or bloating. Aim to include a variety of fibre-rich foods in your diet, such as fruits, vegetables, whole grains, beans, chickpeas, and whole-wheat breads.
In addition to increasing your fibre intake, ensure that you are properly hydrated. Water is essential for digestion and helps prevent dehydration, which can make your poop harder and more difficult to pass. Physical activity is also important, as it aids in moving your bowels. If increasing your fibre and water intake, as well as staying active, don't seem to help, you may want to consider a fibre supplement, such as Metamucil, or a stool softener. However, if the problem persists or if you experience any discomfort, it is advisable to consult a healthcare professional.
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You may be dehydrated
Dehydration is a common cause of constipation. When you are dehydrated, your large intestine draws more water out of your stool, making it harder and more challenging to pass. This can occur due to various factors, such as exercise, hot weather, a medical condition, or inadequate water intake.
To address dehydration, it is essential to increase your fluid intake and ensure proper hydration. Drinking water is crucial, as it helps fiber do its job effectively. However, simply increasing your water intake may not be sufficient to resolve constipation. It is also important to address your dietary fiber intake.
A well-known approach for women is to gradually increase their fiber intake to 25–30 grams per day, while men should aim for 30–38 grams. This should be done slowly, as rapidly increasing fiber intake can lead to gastrointestinal issues such as gas, cramping, or bloating. High-fiber foods include beans, chickpeas, whole-wheat breads, fruits, and vegetables.
In addition to increasing your fiber intake, staying physically active is crucial. Even if you don't feel like exercising due to constipation, moving your body will help stimulate your bowels. However, if you find that increasing your water and fiber intake, as well as physical activity, do not help, you may need to consider other options.
If constipation persists, you can try adding a fiber supplement or stool softener, or consult a medical professional for guidance on laxatives or other treatments. Remember, it is important to address constipation promptly, as prolonged constipation can lead to serious bowel problems.
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Your new diet may be high in fat
Constipation is not a disease but a symptom of an underlying problem. Changes to your lifestyle, mental health, and diet are some of the reasons you may experience constipation. If you have recently started a new diet and are experiencing constipation, it could be because your new diet is high in fat.
High-fat diets have been shown to cause constipation in mice, and a high intake of dietary saturated fat has been associated with an increased prevalence of constipation in humans. High-fat foods are often rich in oil, butter, and grease, which are tricky for the body to digest and take a long time to break down. Additionally, most high-fat foods are low in fiber, which is essential for healthy bowel movements.
If you are experiencing constipation due to a high-fat diet, it is important to increase your fiber intake and hydration. Foods high in soluble and insoluble fiber can help relieve constipation. Physical activity is also essential, as it helps move your bowels. You can also try incorporating more high-fiber foods into your diet, such as beans, chickpeas, and whole-wheat bread.
If you are on a ketogenic diet, which is typically high in fat, it is important to work with a dietitian or doctor to balance your dietary needs. They may recommend incorporating some low-carb fiber sources, such as leafy greens, into your diet. Additionally, the BRAT diet—which includes bananas, rice, applesauce, and toast—is recommended by dietitians for a range of digestive issues, including constipation.
If increasing your fiber intake and hydration does not help, you may need to try a stool softener, a laxative, or an enema. If you go for a week or more without pooping or experience any discomfort, it is important to consult a doctor.
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You may be experiencing stress or anxiety
Constipation is a symptom of an underlying problem, and changes to your lifestyle, mental health, and diet are some reasons you may experience constipation. Stress and anxiety can increase hormones such as cortisol, adrenaline, and serotonin. This increase in hormones can cause your body to react using the fight-or-flight response, abruptly stopping the digestive process of peristalsis (wave-like movements that move food through your gut).
If you are experiencing stress or anxiety, you may also be physically refusing to poop due to anxiety over using the restroom. This can be managed through mindfulness techniques and changes to your diet. For example, you could try adding more fiber to your diet, such as fruits and vegetables, and drinking more water. You could also try adjusting how you sit on the toilet, such as raising your feet, leaning back, or squatting, which may make it easier to poop.
Additionally, lack of physical activity can contribute to constipation. Exercising most days of the week can help, as it increases the activity of the muscles in your intestines.
If adding fiber and water to your diet does not help, you can look into a stool softener, a laxative, or an enema. If none of these things work, or if you go for a week or more without pooping, or if you feel sick or uncomfortable, you should seek medical attention.
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You may be taking certain medications
It is possible that the reason you haven't pooped since starting your new diet is that you are taking certain medications. Constipation is a common side effect of many medications. If you are experiencing constipation, it is recommended that you talk to your pharmacist, healthcare provider, or dietitian about adjusting your diet or lifestyle to help relieve your symptoms.
Medications that are likely to cause constipation include opioids, antidepressants, antihistamines, blood pressure medication, and nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and aspirin. Opioids can cause constipation because they slow down the peristaltic movement that keeps food moving through your intestines. Antidepressants can also affect the gut-brain connection and cause constipation. Anticholinergics, a large class of medications found in many over-the-counter and prescription medications, can also cause constipation. These medications block the effects of acetylcholine, a chemical that helps the muscles move, including those in the gut.
Other medications that may cause constipation include nausea medication such as ondansetron (Zofran), iron supplements, and calcium-channel blockers. If you are taking any of these medications and experiencing constipation, it is important to talk to your healthcare provider about your options. They may recommend dietary changes, stool softeners, or laxatives to help relieve your constipation.
It is important to note that constipation can be a symptom of an underlying problem, and prolonged constipation can result in serious bowel problems. Therefore, it is crucial to seek help if necessary and not ignore the issue.
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