Constipation

Key facts

Constipation means having fewer than 3 bowel movements per week, or passing hard, dry stools. The NHS says it is common, affects people of all ages, and can usually be treated with simple changes to diet and lifestyle.

Most often affects:WomenPregnant womenElderly adultsPeople on opioid painkillers

What commonly causes constipation

• Not eating enough fibre — the NHS says most adults get about 20g a day, against the 30g recommended
• Not drinking enough fluids
• Lack of physical activity
• Ignoring the urge to go — 'holding it in'
• Medication side effects (opioids, iron tablets, some antidepressants)
• Stress, anxiety, and changes in routine (e.g., travel)
• Pregnancy and the weeks after giving birth
• Rarely, a medical condition such as diverticular disease or bowel cancer — see a GP if your bowel habit has changed for more than 3 weeks, or there is blood in your poo

What helps at home

• Eat more high-fibre foods — wholegrain bread, oats, fruit, vegetables, lentils
• Drink at least 6–8 glasses of water daily (more in hot weather)
• Exercise regularly — a daily 30-minute walk stimulates the bowel
• Try to go at the same time each day — ideally after breakfast
• Don't ignore the urge — respond promptly
• If diet and lifestyle changes are not helping, speak to a pharmacist — they can suggest a suitable laxative, which should only be used for a short time.
• Rest your feet on a low stool while on the toilet so your knees are above your hips — it makes it easier to go.

When to get help

These three levels are different. Getting the level right is the single most useful thing this page can do for you.

Questions people ask about constipation

Reducing the chance of it coming back

• Aim for 30g of fibre a day — the NHS says most adults get only about 20g
• Start the day with high-fibre cereal or porridge with fruit
• Keep physically active — movement keeps the bowel moving
• Don't rely on laxatives long-term — address the underlying cause