We’ve all had days when things don’t move the way we’d like, as I know I have. Constipation is common, and it can feel embarrassing, uncomfortable, or even frightening when it’s persistent. But you’re not alone, and there are many things you can try to feel better that are supported by recent scientific evidence. Constipation typically refers to having infrequent bowel movements, passing hard stools, straining to pass stool, or feeling a sense of incomplete evacuation. Clinicians classify constipation as acute (short-term) or chronic (lasting months). There are also subtypes: normal-transit constipation, slow transit constipation (bowel moves slowly), and outlet-dysfunction constipation (difficulty evacuating). Constipation affects people of all ages worldwide. It’s more common with increasing age, in people who are less physically active, and in those taking certain medications. Chronic constipation can significantly reduce the quality of life and even affect work productivity. If constipation is new, severe, or accompanied by bleeding, weight loss, or severe pain, see a healthcare professional.
Causes
Constipation typically arises from one or more of the following:
Low dietary fiber and inadequate fluids: Fiber adds bulk and softens stool, making it easier to pass. Not getting enough fiber or increasing fiber without enough water is a common cause.
Low physical activity: A lack of physical activity can increase your risk of constipation; regular movement helps gut motility.
Toilet posture and pelvic floor dysfunction. Difficulty evacuating can come from pelvic floor or anal sphincter problems; posture while defecating also matters (more on this below).
Medications and medical conditions. Opioids, certain antidepressants, antacids with aluminum/calcium, some iron supplements, and other medications can slow bowel transit. Certain medical conditions, such as hypothyroidism, diabetes, neurological disorders, and structural problems, can also cause constipation.
Functional bowel disorders. Sometimes constipation is part of a functional disorder (chronic idiopathic constipation or irritable bowel syndrome with constipation (IBS-C)).
Effect Well-being
Constipation can be more than just a physical inconvenience, and over time can:
- Cause discomfort, bloating, and pain.
- Affect mood, energy, and sleep.
- Increase anxiety around eating and leaving the house.
- Reduce work productivity and social participation.
Treating constipation often improves both physical symptoms and overall quality of life. Even small, practical changes can make a big difference.
Food-based Solutions You Can Try
Dietary fiber is a central component in preventing and treating many forms of constipation. Fiber supplementation and careful nutritional choices can help improve stool consistency and transit, but they must be done thoughtfully and in conjunction with adequate fluid intake. Transit time refers to the length of time it takes for food to move through your digestive system, from ingestion to elimination as stool. It’s sometimes referred to as gastrointestinal (GI) transit time or bowel transit time. The ideal transit time is usually 24 to 48 hours, resulting in formed, soft, easy-to-pass stools.
Chia Seeds
Chia seeds are rich in soluble and insoluble fiber and form a gel when soaked. Nutritional studies have shown that chia contains high levels of dietary fiber and can positively impact colonic microbiota and stool bulk. When mixed with liquid, chia seeds help soften stool and promote movement through the colon. It is important to consume chia seeds pre-soaked or with adequate fluids, as they expand when absorbing water.
Practical tip: Start with small amounts. Mix 1 tablespoon of chia with 6–8 tablespoons of water. Let it sit for 10–15 minutes until it gels, then stir it into yogurt, smoothies, or oatmeal. Drink a full glass of water with it. Increase amounts gradually over time while watching for bloating or discomfort.
Wheat Germ
Wheat germ contains fibers and bioactive polysaccharides; laboratory and preclinical studies suggest wheat germ polysaccharides can support intestinal transit and stool formation. While the clinical evidence is still growing, wheat germ is a whole-food source of fiber and vitamins that can be incorporated into foods such as cereals, smoothies, or baked goods. If you have gluten sensitivity or celiac disease, wheat germ is not appropriate.
Practical tip: Sprinkle 1–2 tablespoons of toasted wheat germ over yogurt, cereal, or salads, but only if you tolerate gluten. Combine with plenty of fluids.
Other High-Fiber Foods to Include
Evidence supports a blend of soluble and insoluble fibers from whole foods (fruits with skin, vegetables, legumes, whole grains, nuts, seeds) and specific foods like prunes (sorbitol content) in improving bowel frequency for many people. The most effective approach is a consistent daily intake of fiber, combined with good hydration.
Practical tip: Gradually increase fiber intake over 2–4 weeks to reduce gas and bloating, and pair these increases with increased water consumption.
Who Should Avoid or be Cautious with High-Fiber Diets
While fiber is beneficial for many people, not everyone benefits from a high-fiber diet. In certain health situations, excessive fiber intake can exacerbate symptoms or even cause harm. According to recent gastroenterology guidelines and reviews, people who may need to limit or avoid high-fiber intake include:
Those with intestinal narrowing (strictures) or bowel obstruction risk
Conditions like Crohn’s disease with strictures, radiation enteritis, or certain cancers can make bulky fiber dangerous, as it may increase the chance of blockage.
People with severe gastroparesis or delayed gastric emptying
High-fiber foods can slow stomach emptying further and cause bloating, nausea, or vomiting.
During certain post-surgery recoveries
After intestinal surgery, some people are placed on low-fiber or low-residue diets to allow healing.
Those with active flares of some gastrointestinal diseases
For example, people with ulcerative colitis or Crohn’s disease in a flare may tolerate low-fiber foods better until their symptoms subside.
Individuals with significant gas, bloating, or Irritable Bowel Syndrome triggered by fiber
Some people, especially those sensitive to fermentable fibers (FODMAPs), may need a more tailored approach to avoid discomfort.
Avoid Chia Seeds If
Chia is generally safe for most healthy adults when taken with adequate fluids, but there are important cautions:
- People with swallowing difficulties (dysphagia)
Dry chia seeds can expand quickly when mixed with liquid and may pose a choking or esophageal blockage risk. Always soak chia in water or eat it in hydrated foods. - Those with severe food allergies
Rare chia seed allergies exist. Anyone with a known history of seed allergies should approach cautiously. - People on blood thinners or with bleeding disorders
Chia contains omega-3 fatty acids that can have mild anticoagulant effects. While usually safe in food amounts, large daily doses may interact with medications, like warfarin, so be sure to check with your provider before starting. - Individuals prone to significant bloating or diarrhea with high fiber
Chia has both soluble and insoluble fiber; too much too quickly can cause gas, discomfort, or loose stools.
Avoid Wheat Germ If
Wheat germ is nutritious, but not suitable for everyone:
- People with celiac disease or non-celiac gluten sensitivity
Wheat germ contains gluten and should be avoided entirely in these conditions. - Those with wheat allergy
Even small amounts of wheat germ can trigger allergic reactions in people with wheat allergy. - Individuals needing a low-residue or gluten-free diet after surgery or during flares of certain digestive conditions
In these cases, wheat germ may worsen symptoms until the gut heals.
Fluid, Exercise, and Other Lifestyle Supports
Stay hydrated: Fiber needs water to soften stool. If you increase fiber intake, increase liquid intake accordingly.
Move more: Moderate to high physical activity reduces the risk of constipation and can help with stool frequency. Walking, gentle aerobics, and core strengthening are good starting points.
Regular routine and response to urge: Responding to the natural urge to have a bowel movement (don’t delay) and creating a consistent routine (e.g., trying after breakfast) can help regulate bowel habits.
Positioning and the “best” way to pass stool
How you sit matters. A recent study indicated that your toilet posture can make all the difference and that squatting can reduce strain and enhance bowel emptying. A small stool under the feet (toilet stool or squatty potty) elevates your knees (in a squat-like position), which straightens the anorectal angle and can be helpful, especially for people who experience straining. However, individual comfort and mobility matter; older adults with balance or joint issues may prefer ergonomically supportive seating.
Practical positioning tip: Try placing a low stool (about 6–8 inches) under your feet to raise your knees above your hips a bit, lean slightly forward, and rest a portion of your lower arm on your knees to create a relaxed, supported position when you try to have a bowel movement.
When Fiber and Lifestyle Aren’t Enough: Medical Options
If diet, fluids, positioning, and activity don’t help after a few weeks (or if constipation is severe), always discuss your options with your healthcare providers.
- Bulk-forming and osmotic laxatives.
- Stool softeners for certain situations.
- Prescription therapies for chronic idiopathic constipation or IBS-C when indicated.
- Pelvic floor physical therapy for outlet dysfunction.
- Newer pharmacologic agents and sometimes procedural options for specific causes.
An Action Plan You Can Try This Week
- Start gentle fiber increases: Add a soaked tablespoon of chia once daily (with a full glass of water) and 1 tablespoon wheat germ to a breakfast yogurt 3 times this week, increase slowly. Track how you feel.
- Hydrate: Aim for consistent fluids across the day (individual needs vary; consider a good urine color rule, pale straw color).
- Move: Add 20–30 minutes of walking or light activity most days.
- Try positioning: Use a footstool when you sit to poo. Breathe and relax your pelvic floor; avoid straining too hard.
- Check medications: If you take opioids, certain antidepressants, iron, or antacids, ask your clinician if they may contribute.
- Seek help if red flags appear: severe abdominal pain, weight loss, blood in stool, or new, unexplained changes. Also, seek help if lifestyle measures don’t help within a few weeks.
Special Considerations & Safety Notes
- Start slow. Rapidly increasing fiber without water can worsen constipation or cause bloating.
- Choking or obstruction risk: Dry chia or other seeds can expand. Always soak or take with plenty of fluid. People with swallowing disorders should avoid dry seeds.
- Gluten sensitivity: Wheat germ contains gluten; avoid if you have celiac disease or gluten sensitivity.
- Medication interactions: If you take multiple medicines, check with your clinician before adding supplements; some fibers can affect the absorption of certain drugs.
When to See a Clinician
Always consult your healthcare provider before making any changes to your medications, supplements, or diet to ensure they are safe and effective for your specific condition. See your healthcare provider right away when constipation is persistent despite self-care, or sooner if you have: severe abdominal pain, unexplained weight loss, bloody stools, fever, or a sudden change in bowel pattern after age 50. Chronic constipation sometimes needs diagnostic testing (blood tests, imaging, colonoscopy, or specialized motility testing) and targeted therapies.