What we’ll cover: 

• What is constipation and why does it happen? 
• Lifestyle factors that may contribute to constipation
• Dietary approaches to manage symptoms

This article looks at constipation in adults - management is different in children and babies.  
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What is constipation?

‍Constipation is when you experience changes to your normal bowel habits, including having fewer bowel movements or finding it difficult to pass stools.

Common symptoms include:

• Having fewer than three bowel movements a week or opening your bowels less often than usual
• Stools that are unusually large, small, dry, hard, or lumpy
• Straining or feeling pain when passing stools
• Feeling as though you haven’t fully emptied your bowels
• Experiencing stomach ache or feeling sick (nausea)
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Constipation can happen for many reasons - sometimes there is no clear cause, however, some of the most common factors are; 

• Not having enough fibre in your diet (such as fruit, vegetables, whole grains - to help form the bulk of the stools) 
• Not having enough fluids each day - which makes your stools harder and more difficult to pass
• Being less active or sitting for longer periods of time - which can slow the bowel down 
• Changes to your usual routine - such as stress, illness or travel
• Emotional factors such as anxiety, stress or low mood
• Medications - including some pain medications and weight loss medications. 

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How can a healthy diet help?

Fibre is a crucial nutrient to have in your diet to help prevent constipation. Adult recommendations are 30g per day, although we know that many people are not achieving this. Below are some simple foods to add to your diet which can help meet your recommendations and support regular bowel movements.

A small apple or pear → 3–4g

½ cup cooked beans/lentils or chickpeas → 6–8g

½ small avocado → 3–4g

1 medium banana → 3g

1 cup cooked vegetables (broccoli, peas, carrots etc.) → 4–5g

Berries (80g): → ~4g

1 tbsp chia or flaxseed:→ 3–5g

Handful of nuts (almonds, pistachios) → 3–4g

Kiwi fruit → 2.5-3g

Oatbran (30g) ~7–9g
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Keeping well hydrated is essential to support healthy bowel movements. Fibre can absorb water in the body, so if you are not drinking enough, this may worsen constipation. 

To help manage chronic (long-term) constipation, the British Dietetic Association (BDA) recommends these foods, drinks, and supplements alongside general diet changes:

• Kiwifruit: Try adding fresh kiwi fruit to your daily routine (such as with breakfast or as a snack).
• Prunes: Include prunes as a daily snack, chopped into morning porridge, or mixed into yoghurt.
• High-Mineral Water: Choose bottled water with a high mineral content (rich in magnesium and sulphates) to help meet your daily fluid intake.
• Rye Bread: Swap standard white or whole wheat bread for rye bread where possible.
• Psyllium husk: Try our gut friendly jelly recipe for a simple soluble fibre boost.

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Practical tips for managing constipation

1. Check out your food lists for suitable options for your nutritional plan.
2. Keep well hydrated throughout the day - aiming for 6-8 glasses of water as a minimum.
3. When increasing fibre in the diet, do this slowly to help your gut adapt. Increasing dietary fibre too quickly can cause bloating, trapped wind and/or stomach upset.
4. Don’t underestimate movement. Light daily physical activity, especially after eating, can help to stimulate bowel movements and release trapped wind.

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Summary 

Constipation can usually be managed effectively through everyday lifestyle shifts. Slowly increase your fibre intake and spread it evenly throughout the day, with plenty of water. Pair dietary additions with daily activity to support regular bowel movements. If diet and lifestyle changes are not working, speak to a pharmacist to try a suitable laxative treatment.

Constipation that does not improve with dietary and lifestyle changes can sometimes be a sign of an underlying health problem and may need further investigation. Please speak to your GP if your constipation persists or does not improve.