Constipation: What’s Really Going On In Your Gut

Constipation isn’t something most people want to discuss, yet it’s incredibly common and can have a real impact on how you feel day to day. You might be going less often than usual, straining, or never quite feeling ‘done’.

It’s uncomfortable, draining, and can even affect your mood and energy. But constipation is also your body’s way of signalling that your digestive system needs a bit more support. Understanding what’s going on inside your gut is the first step to finding relief and helping your system work as it should.

What is constipation?

Constipation means that your bowel movements have become infrequent, hard, or difficult to pass. For some people that might mean going fewer than three times a week, while for others it’s more about feeling that things aren’t moving properly.

It’s not just about how often you go, it’s about how easily your body can eliminate waste and how you feel afterwards.

Types of Constipation

Slow transit constipation

This happens when movement through your colon is sluggish, allowing too much water to be reabsorbed. The result is dry, compacted stools that are harder to pass.

Outlet constipation

Here, the stool reaches the end of the line but struggles to leave the body. This can be linked to muscle tension in the pelvic floor or mechanical issues.

Mixed type constipation

Many people experience a blend of both, slow movement through the gut and difficulty with elimination.

Why constipation happens

Constipation rarely has one single cause. It often develops through a mix of dietary, lifestyle and internal factors that affect how your gut functions.

Some of the most common include:

• Low fibre intake: Fibre adds bulk to stools and helps them move more easily.

• Not enough fluids: Without adequate hydration, stools become dry and hard.

• Lack of physical movement: Regular activity helps stimulate your digestive system.

• Stress: The gut and brain are deeply connected. Stress can tighten muscles and slow motility.

• Hormonal changes: Menstrual cycles, pregnancy and menopause can all influence bowel habits.

• Medications or supplements: Some painkillers, antidepressants and iron supplements can slow things down.

• Gut microbiome imbalance: A shift in your gut bacteria can affect stool consistency and regularity.

• Thyroid or blood sugar imbalances: Both can slow down gut movement.

What’s happening inside your gut

When stool moves too slowly through your digestive tract, the colon has more time to absorb water. The longer it stays there, the drier and harder the stool becomes, making it more difficult and sometimes painful to pass.

But constipation isn’t just about stool movement. It also changes the environment of your gut. When waste sits for too long, it can disrupt the balance of bacteria living in your digestive system. Over time, this can influence not only your digestion but also your energy levels, skin, and even your mood.

Supporting your gut naturally

If your digestive system needs a little nudge, there are gentle and effective ways to help things move more smoothly, so you can feel lighter, more comfortable and in tune with your body again.

Add fibre gradually

Think of fibre as your gut’s workout partner. It gives your digestive system something to push against and keeps things moving. A mix of soluble fibre (from oats, flaxseed, beans and apples) and insoluble fibre (from whole grains, nuts and vegetables) helps add bulk and softness to your stool. Just increase it slowly to give your gut time to adjust.

Keep hydrated

Your digestive tract relies on water to do its job properly. When you’re dehydrated, everything slows down and stools become harder to pass. Keep a bottle of water nearby during the day and add in herbal teas or soups if that feels easier. Magnesium-rich mineral water can also be a gentle way to support regularity.

Move your body regularly

Movement helps more than just your muscles, it helps your gut too. Gentle activity such as walking, stretching, or yoga can stimulate natural motility and make a noticeable difference. Find something you enjoy and build it into your daily rhythm.

Listen to your body

When you feel the urge to go, try to respond. Delaying that signal can make constipation worse and create a cycle of discomfort. Creating a relaxed routine around toilet habits can really help your body find its natural rhythm again.

How Gut Testing can help

If constipation keeps returning, gut testing can be a real eye-opener. Stool or microbiome analysis provides valuable insight into what’s happening inside your digestive system, including:

• How well you’re breaking down and absorbing nutrients

• The balance of beneficial and less beneficial bacteria

• Signs of inflammation or infection

• Levels of short-chain fatty acids that support healthy motility

• Indicators of digestive enzyme or bile function

These results help us identify the underlying drivers and create a personalised plan that supports your unique needs, rather than simply managing symptoms.

When to reach out for help

If constipation has become a regular pattern or is starting to affect your energy, hormones or mood, it’s time to look deeper. Small changes can make a big difference, but sometimes you need a tailored approach to get to the root of what’s really happening.

Through nutrition, lifestyle changes and, where appropriate, functional testing, we can help your gut find its rhythm again, naturally and sustainably.

If constipation is affecting your comfort, confidence or daily life, there’s a way forward.

Together, we can explore what your gut might be telling you and build a plan that works for your body.

Book a consultation online or in person near Liverpool Street, London.

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ABOUT THE AUTHOR

Hi! I'm Rakhi and I am a registered nutritional therapist and lifestyle medicine practitioner based in Ealing, London.

Rather than plastering over your symptoms, I help you to deal with your health issues by addressing the root causes and supporting you towards improved health from the inside-out.

Feel free to take a look around my website or start your journey towards better wellbeing & vitality by getting in touch for a free consultation.

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