Written by Clinical Nutritionist, Elleisha Parish
If you’ve ever gone days without a bowel movement, felt constantly bloated, or found yourself relying on laxatives just to “stay regular,” you’re far from alone.
Chronic constipation affects around one in seven adults, yet it’s something many people feel embarrassed to discuss. Instead, they quietly put up with discomfort, assume it’s “just normal,” or are told to simply drink more water and eat more fibre.
While those strategies can certainly help some people, they’re not the whole story.
In reality, constipation is often much more complex. Your bowel habits are influenced by gut motility, the gut microbiome, diet, medications, hormones, stress, physical activity and even how your pelvic floor muscle’s function.
Understanding what’s actually causing constipation is the first step towards finding long-term relief
What Counts as Chronic Constipation?
Many people think constipation simply means not going every day.
While having a daily bowel movement is a common goal in clinical practice and often reflects healthy gut function, there’s actually a wide range of what’s considered normal. Some healthy people naturally open their bowels twice a day, while others may go every second day without any discomfort or difficulty.
Constipation isn’t defined by frequency alone. It’s also about how easy and complete bowel movements feel. This could be:
- Fewer than three bowel movements per week
- Hard, dry or lumpy stools
- Excessive straining
- A feeling of incomplete emptying
- A sensation of blockage during bowel movements
- Needing to use manual manoeuvres or change position to pass stool
Even if you’re opening your bowels every day, you may still be constipated if you’re regularly straining, passing hard stools, or never feel completely emptied.
Likewise, someone who goes every second day without discomfort and passes soft, complete stools may not be constipated at all.
What Causes Constipation?
Constipation is rarely caused by just one thing.
Instead, it’s often the result of several factors affecting how efficiently food and waste move through the digestive tract, some key causes are:
- Low fibre intake
- Hormonal changes
- Gut microbiome imbalances
- Medications
- Slow Gut Motility
- Pelvic Floor dysfunction
Why isn’t fibre helping my constipation?
It’s one of the most common questions we hear.
Fibre is incredibly important for overall digestive health, but more isn’t always better.
In some people, particularly those with slow-transit constipation or pelvic floor dysfunction, rapidly increasing fibre intake may worsen bloating and abdominal discomfort without improving bowel movements.
Different types of fibre also behave differently.
Some fibres, such as psyllium, have strong evidence for improving stool frequency and consistency by increasing stool water content.
Other fibres ferment rapidly in the large intestine, which may increase gas production in some people without significantly improving constipation.
This is why there isn’t a one-size-fits-all approach.
The type of fibre, how quickly it’s introduced and the underlying cause of constipation all matter.
How to Relieve Constipation Naturally
For many people, lasting constipation relief comes from addressing several lifestyle factors rather than relying on a single solution.
Increase fibre gradually
Aim to include a variety of:
- Vegetables
- Fruit
- Legumes
- Wholegrains
- Nuts
- Seeds
Instead of dramatically increasing fibre overnight, build your intake gradually so your digestive system has time to adapt.
Stay well hydrated
Fibre works best when combined with adequate fluid intake.
Without enough fluid, increasing fibre may actually make constipation worse.
Targeted probiotics
Strains like Lactobacillus plantarum 299v have been shown to help relieve constipation
Keep moving
Regular physical activity helps stimulate gut motility and supports healthy bowel function.
Even a daily walk can make a difference.
Don’t ignore the urge
Repeatedly delaying bowel movements can reduce your body’s natural urge to go.
Responding when you first feel the urge helps maintain healthy bowel habits.
Establish a routine
Many people naturally experience increased bowel activity after breakfast due to the gastrocolic reflex.
Allowing yourself unhurried time after breakfast may help encourage regular bowel movements
The Bottom Line
Chronic constipation isn’t simply caused by a lack of fibre.
It’s often the result of several interacting factors, including gut motility, the gut microbiome, hormones, medications, pelvic floor function and overall dietary patterns.
While increasing fibre and drinking more water may help some people, they aren’t universal solutions.
Finding lasting constipation relief starts with understanding why it’s happening in the first place.
Addressing the underlying cause (not just the symptom) can lead to more comfortable, regular bowel habits and better long-term digestive health.
If you’re struggling with chronic constipation, bloating, or digestive symptoms that don’t seem to improve despite trying all the usual advice, it may be time to look beyond quick fixes.
At Perth Health Collective, our nutritionists take an evidence-based, individualised approach to digestive health. We work to identify the factors contributing to constipation and develop practical nutrition strategies that support long-term gut health rather than simply masking symptoms.
If you’re ready to better understand what’s driving your digestive symptoms, book an appointment with our team and let us help you create a plan tailored to you.
Contact us or book a consultation today to get started.
