Constipated? 7 lifestyle habits that could be to blame!

Are you feeling constipated, or just a bit ‘blocked-up’? Constipation plagues 1 in 7 adults and 1 in 3 children in the UK at any one time.¹ That’s not a small problem! Most of us will experience constipation at some point in life—whether postpartum, during illness, stressful periods, or due to dietary habits.

While fibre is often the first thing we think of, diet isn’t the only factor. Lifestyle plays a huge role in digestive health. Your daily habits, stress levels, movement, and even micronutrient intake all influence how your gut functions. Constipated? Let’s explore the lifestyle factors that may be contributing—and what you can do to fix them.

What is constipation?

Constipation is often defined as fewer than three bowel movements per week. However, it is also characterised by fewer bowel movements than is normal for you, having hard or dry stools that are difficult to pass, and/or feeling as though you’re not able to fully empty your bowels.²

How a sedentary lifestyle can make you constipated

We are increasingly living sedentary lives – many of us sit at desks for work, use our cars for short trips, and spend evenings in front of the TV – and when these are combined, we can struggle to get sufficient daily movement.

Research shows a strong correlation between your daily sitting time and constipation.³ Your gut muscles need exercise—yes, just like any other muscle—to keep things moving smoothly.⁴

Other lifestyle factors that contribute to constipation

Being sedentary day to day is just one lifestyle factor that can contribute to constipation; what are the others?

Fibre and fluid – While diet isn’t always the main factor, it is an important one! Relying on processed foods and snacks that lack fibre and not drinking enough water can block you up. Aim for 30g of fibre per day for adults, and pair it with plenty of water!⁵
Vitamin B1 (Thiamine) – Emerging research suggests that higher dietary intake of B1 can reduce constipation.⁶ B1 can be found in peas, wholegrains, nuts, bananas and oranges.⁷ Vitamins and minerals are key for keeping basic processes in your body working well.
Stress – Stress can affect your motility if your autonomic nervous system is stuck in “fight-or-flight” mode, slowing digestion and making it hard to go to the toilet.⁸ Chronic stress can lead to increased intestinal permeability, ulcers and worsening of gastric conditions such as IBS, which can impact constipation further.⁹
Ignoring the urge – Holding in the urge to poop can cause or worsen constipation, as the longer the stool sits in the intestines, the harder and drier it becomes.¹⁰ Responding promptly when the urge hits you is crucial for good bowel health.
Poo posture – Poor posture can make bowel movements harder and strain your pelvic floor. Sitting correctly can halve your time on the toilet!¹¹
Sleep quality – Poor sleep alters hormonal rhythms and can compromise digestion. Grabbing your eight hours a night helps more than just your energy levels!
Medication side effects – Constipation can be a side effect of some common medications, like SSRIs or painkillers.¹² If you suspect this, you may want to discuss alternatives with your GP.

5 simple strategies to help

Small changes can make a huge difference. Here are some practical steps to improve gut motility:

Track your water intake – Use a water bottle with measurements to ensure you hit 2–3L per day.¹³
Swap meat for beans and pulses – Start with two meals a week. For example, make lentil bolognese instead of meat-based dishes. One cooked cup of lentils has ~17.9g of fibre!¹⁴
Add one form of movement – Movement is crucial for motility and digestion. Introduce gentle exercise weekly: yoga, Pilates, tai chi, or a longer walk. Any movement helps stimulate your gut. With technology, you can do these from the comfort of your home!
Check your posture – Posture is an underrated and important factor for good bowel health. Good posture matters both at your desk and on the toilet. Small ergonomic adjustments can improve bowel function. Poor posture during the day can seep into other aspects of your life, like when you’re on the toilet or relaxing. For the best poo posture, check out our article here.
Create a relaxing bedtime routine – Supporting your circadian rhythm helps with your digestion. Create a simple, low-pressure routine that helps you wind down and sleep more deeply. Try eating your dinner at least 2-3 hours before bed, and limit blue light for an hour before you sleep. Pick a technique to help shift your body into “rest-and-digest” mode (parasympathetic activation). This could be a short meditation, breathing exercises, journaling, or gentle movement, such as yoga.