May 20, 2025

Why Constipation is a Big Deal (and How to Resolve It)

The bloating, the abdominal discomfort, the stress and straining — constipation isn’t fun. But regularly feeling backed up could be more of a health concern than you realize.

Constipation and slow motility (the sluggish movement of waste through your digestive tract) are linked to a list of health concerns, from impacted stools and hemorrhoids to irritable bowel syndrome, diverticulitis, and anal fissures. Constipation can also be a symptom of an underlying health issue like thyroid dysfunction.

So, how can you stop the stress and straining and get back to your normal rhythm? Understanding how your body eliminates waste is a great place to start.

Elimination: An important digestive function

Food in, waste out. That’s the general idea. But poop, or stool, contains much more than just the bits of food your body can’t use. In fact, roughly 75% of poop is water.¹ The remaining 25% consists of solid matter, with bacteria making up a large percentage of this biomass.² In addition to water, poop contains:

Bacteria (both living and dead)
Undigested plant matter
Fats, protein, and salts
Bile and bilirubin (old blood cells)
Mucus
Old cells from your intestinal lining

Once food moves through your small intestine, where nutrients are absorbed, it makes its way through the large intestine and colon. (Fun fact: Your colon is the longest part of your large intestine, or bowel, at about 5 – 6 feet long.)

Your body has a neat trick for moving poop along – a wave-like, involuntary contraction of muscles called peristalsis, which continually conveys poop toward the exit. As waste moves through your colon, cells that line the GI tract absorb water from poop to turn it into stools. It can take anywhere from 12 to 62 hours for poop to wind its way through your colon and exit your body (although 12-24 hours is ideal).³

Your body’s primary elimination pathway

It’s fun to joke about pooping, but pooping is actually serious business. As your body’s primary elimination pathway, pooping plays a big role in detoxification. When waste sits in your colon too long, some water-soluble substances may be reabsorbed into your bloodstream – increasing the detoxification burden on your liver and kidneys.

In addition to ridding your body of waste, regular – and preferably daily – bowel movements help maintain a healthy balance of beneficial microbes in the gut. (Another fun fact: Roughly 30% of dry fecal matter is actually bacteria.⁴) When waste remains in your colon longer than it should, it can promote the overgrowth of less desirable microorganisms. Constipation vs. slow motility – what's the difference?

Constipation is clinically defined as having fewer than three bowel movements per week. It’s a common complaint, affecting 16% of adults in the U.S. and 33% of adults over the age of 60.⁵

Many more people experience what's known as slow motility – not pooping often enough, not having enough of a poop, or straining to poop. Constipation and slow motility can often occur in response to travel, stress, lack of movement, or dietary changes.

Signs that you might be constipated include:

Hard or lumpy stools
"Incomplete" or partial bowel movements
Straining to poop
Painful pooping due to hemorrhoids and anal fissures (tiny tears)

Common causes of constipation

Understanding what's behind your constipation is the first step toward resolving it. Common culprits include:

Diet: Not eating enough fiber and overindulging in processed foods can slow transit time. Not surprisingly, the standard American diet often lacks the necessary plant diversity to keep things moving.

Hydration: Not drinking enough water makes stools harder and more difficult to pass. Many people are chronically dehydrated without realizing it.^6,7

Lifestyle: Sitting too much and chronic stress significantly impact digestive function. Your body needs movement to stimulate peristalsis (the contractions that move waste through your intestines).

Medications: Many prescriptions list constipation as a common side effect – particularly pain medications, antidepressants, blood pressure medications, and antacids.

Underlying health conditions: Diabetes, thyroid imbalances and neurological disorders, and structural issues like pelvic floor dysfunction can all contribute to chronic constipation.

Hormonal imbalances: Fluctuations in hormones, especially during pregnancy, perimenopause, and menopause, can slow digestive function.

Ignoring nature's call: Postponing trips to the toilet when the urge to poop arises can cause the body to stop sending clear signals.

Natural solutions for resolving constipation

Thankfully, there are effective, natural approaches to help get things moving again:

Dietary changes:

Increase fiber by eating more vegetables, fruits, legumes, and whole grains
Incorporate fermented foods like sauerkraut, kimchi, and yogurt
Add foods known to promote motility, like prunes, figs, and chia seeds
Limit constipating foods like cheese, highly processed foods, and excessive animal protein

Movement and exercise:

Even gentle movement like walking can stimulate peristalsis
Core-strengthening exercises support proper elimination
Yoga poses that target the digestive system can provide relief

Stress management:

Deep breathing exercises activate your parasympathetic nervous system, which governs rest and digestion
Mindfulness practices help reduce tension that can physically impact your digestive tract

Strategic supplementation:

While over-the-counter laxatives might provide quick relief, they aren't a good long-term solution. Many create dependency and can weaken your body's natural elimination abilities over time.

If constipation is something you struggle with, consider supplementing with a gentle, natural formula like Motility Assist™. Laxative-free, Motility Assist combines research-backed botanicals (ginger and fennel) with Triphala, a staple in Ayurvedic medicine, and award-winning Digexin® (ashwagandha and okra extracts). It works by naturally activating peristalsis (remember that wave-like motion?) to get waste moving through your digestive tract more efficiently.* And unlike laxatives, it supports healthy gut and digestive function over the long-term.*

Getting and staying regular

Addressing constipation is about more than just finding immediate relief – it's about healing the gut and creating sustainable habits that support your body's natural elimination processes. Being consistent with diet and lifestyle changes will help you create a solid foundation for digestive health. For those times when you need additional support, reach for botanical supplements specifically formulated to promote healthy motility without the drawbacks of habit-forming laxatives.

Lastly, don’t put off dealing with constipation because you're embarrassed to talk to your healthcare practitioner about it. Regular bowel movements can be a good indicator of overall health. Conversely, challenges with getting and staying regular could be a sign of broader health issues that need to be addressed.

Want to learn more about bowel movements as an indicator of overall health? Read "What Your Poop Can Tell You About Your Health" to learn how to decode the signals your body may be sending you.

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