Understanding Constipation and Its Impact on Women
Constipation is a common health issue that many women often overlook, even though it can have a significant impact on their overall well-being. It affects not only physical health but also mood, energy levels, skin condition, and sleep quality. While it may be seen as a minor inconvenience, attributed to insufficient water intake or low fibre consumption, the reality is far more complex.
According to Emily Carlstrom, a clinical naturopath and founder of SolBiome, constipation is not simply about how often one goes to the toilet. “Most people do go, but the experience can range from having hard, uncomfortable stools to feeling incomplete after a bowel movement,” she explains. In her practice, she frequently encounters women who believe their symptoms are normal or something they must live with, without realising there are effective, evidence-based solutions available.
What Counts as Normal Bowel Habits?
One of the biggest misconceptions about constipation is what constitutes a normal bowel habit. Research indicates that normal bowel habits can vary from three times a day to three times a week. However, in real-life scenarios, most women feel their best when they have at least one bowel movement daily. This should feel effortless, with a sense of complete evacuation. If this isn’t the case, it could be a sign of an underlying issue.
Red flags for potential constipation include straining during bowel movements, passing hard stools, feeling incomplete, going only every few days, or relying on coffee, supplements, or laxatives to initiate a bowel movement.
Overlooked Causes of Constipation
While hydration and fibre are important, they are not always the entire story. Emily highlights several factors that often go unnoticed, such as stress, imbalances in the gut microbiome, hormonal fluctuations, and poor gut motility. Many women may also be under-eating, skipping meals, or not consuming enough healthy fats, which play a crucial role in forming healthy stools.
Ignoring the urge to go to the bathroom due to a busy schedule can also retrain the bowel to avoid regularity. Stress, in particular, has a powerful impact on digestion. When the body is in a constant state of “fight or flight,” digestion slows down, reducing blood flow to the gut and making bowel movements less frequent.
Travel can also contribute to constipation, as changes in routine, sleep patterns, stress, diet, and hydration all play a role. Embarrassment or discomfort in unfamiliar bathrooms may further exacerbate the issue.
The Role of Hormones in Digestive Health
Hormonal changes throughout a woman’s life can significantly affect gut regularity. During pregnancy, rising progesterone levels can cause the bowel to slow down. Iron supplements, commonly prescribed during pregnancy, can also contribute to constipation, depending on the form used.
Perimenopause and menopause can lead to unpredictable bowel habits due to fluctuating hormone levels. After menopause, lower estrogen levels can slow digestion, even in women who have never had issues before. These changes are common, but they don’t have to be endured without support.
The Importance of Probiotics
Probiotics are often marketed for bloating or immunity, but their role in supporting regular bowel movements is frequently overlooked. Emily emphasizes that different probiotic strains have varying effects in the gut, and choosing the right one is crucial. She recommends Lactobacillus plantarum 299v, which has been shown in clinical studies to reduce IBS symptoms, including constipation, within four weeks.
Probiotics can help improve gut motility, stool consistency, and reduce inflammation. However, the key is to select a strain that has human clinical research backing its effectiveness. Consulting a healthcare professional before starting any probiotic regimen is essential to ensure the right choice.
When beginning a probiotic supplement, patience is important. Some strains may take up to 12 weeks to show benefits, as they work to heal the gut barrier over time.
The Fiber Dilemma
Fibre is essential for gut health, but more isn’t always better. For those with gut motility issues or microbiome imbalances, excessive fibre can actually worsen bloating and constipation. Fibre needs adequate water, movement, and the right gut bacteria to function properly.
Emily advises increasing fibre slowly and focusing on diversity rather than quantity. Eating a wide variety of plants supports a diverse gut microbiome, contributing to a healthier digestive environment.
Daily Habits That Make a Difference
Simple lifestyle changes can have a significant impact on maintaining regularity. Eating meals at consistent times helps regulate digestion, while calming the nervous system before eating can shift the body out of a stressed state. Taking deep breaths before a meal can aid in this process.
Movement is also important, as is managing snacking habits. Constant grazing can interfere with the migrating motor complex, a natural cleaning process in the gut. Allowing a three-hour gap between meals can help this process function effectively.
Foods That Help with Constipation
For those struggling with constipation, food-first approaches can be beneficial. Emily recommends two kiwi fruits a day, ideally eaten at night with the skin on, as they have been shown to improve constipation and may also aid sleep.
Ground flaxseeds are another staple, providing bulk to the stool and stimulating bowel movements. Chia seeds can also help, but they must be soaked properly to avoid worsening constipation.
Combining these foods with adequate fluid intake, daily movement, and consistency can lead to noticeable improvements within days to weeks.
When to Seek Medical Advice
While constipation is common, there are instances where it should be evaluated by a healthcare provider. Sudden or worsening constipation, especially if accompanied by symptoms like blood in the stool, severe abdominal pain, vomiting, fever, unexplained weight loss, anaemia, or persistent fatigue, warrants medical attention.
Always read the label of any products mentioned and consult a healthcare provider before use.
