Can't Go? Why You're Constipated & Medically Approved Next Steps

Constipation is one of the most common digestive complaints in the world. Nearly everyone experiences it at some point. If you feel like you can't go, are straining in the bathroom, or your stools are hard and difficult to pass, you're not alone.

The good news? In most cases, constipation is manageable and often improves with simple changes. The key is understanding why it's happening and knowing the right next steps.

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What Is Constipation?

Constipation isn't just about how often you go. While fewer than three bowel movements per week can qualify, frequency alone doesn't tell the whole story.

You may have constipation if you experience:

• Hard, dry, or lumpy stools
• Straining during bowel movements
• A feeling of incomplete emptying
• A sensation of blockage
• Needing to use your fingers to help remove stool
• Fewer than three bowel movements per week

If these symptoms last several weeks or keep coming back, it may be chronic constipation.

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Why You're Constipated

Constipation happens when stool moves too slowly through your colon. The longer it sits there, the more water gets absorbed, making it dry and hard.

Here are the most common causes.

1. Not Enough Fiber

Fiber helps bulk up and soften stool. Without enough fiber, stool becomes small and hard.

Most adults need:

• Women: About 25 grams per day
• Men: About 38 grams per day

Many people get far less.

Low-fiber diets are often high in:

• Processed foods
• White bread and refined grains
• Fast food
• Red meat

2. Not Drinking Enough Fluids

Water helps fiber do its job. If you're dehydrated, your body pulls extra water from your stool, making it dry and difficult to pass.

3. Lack of Physical Activity

Movement stimulates your intestines. A sedentary lifestyle can slow bowel function.

Even moderate daily activity can make a difference.

4. Ignoring the Urge to Go

Delaying a bowel movement can lead to harder stool. Over time, your body may become less responsive to the urge.

5. Medications

Several common medications can cause constipation, including:

• Opioid pain medications
• Certain antidepressants
• Iron supplements
• Some antacids (especially those containing calcium or aluminum)
• Blood pressure medications
• Anticholinergic drugs

If constipation started after beginning a new medication, speak to your doctor before stopping anything.

6. Hormonal and Medical Conditions

Certain conditions can slow the digestive system, including:

• Hypothyroidism
• Diabetes
• Parkinson's disease
• Irritable bowel syndrome (IBS-C)
• Pregnancy

7. Pelvic Floor Dysfunction

Some people strain not because stool is hard, but because the muscles that coordinate bowel movements aren't working properly.

This requires specific treatment and sometimes physical therapy.

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Medically Approved Next Steps for Constipation

If your constipation is mild and recent, start with conservative changes. These are backed by medical guidelines and are often very effective.

1. Increase Fiber Gradually

Add fiber slowly to avoid gas and bloating.

Good sources include:

• Oats
• Beans and lentils
• Chia seeds
• Flaxseed
• Apples (with skin)
• Pears
• Berries
• Broccoli
• Whole grains

Consider a fiber supplement (like psyllium) if you can't meet your needs through food. Increase intake gradually over 1–2 weeks.

2. Drink More Fluids

Aim for clear or light-yellow urine as a general sign of hydration.

Most adults need around:

• 8 or more cups (64+ ounces) daily
• More if physically active or in hot climates

Water is best, but herbal tea and broths count too.

3. Move Your Body

Try:

• A 20–30 minute walk daily
• Light stretching
• Core exercises

Even small increases in movement can stimulate bowel activity.

4. Create a Bathroom Routine

Your colon is naturally more active after meals.

Try this:

• Sit on the toilet 10–15 minutes after breakfast
• Don't rush
• Avoid straining
• Use a small footstool to elevate your feet (this straightens the rectum and can make passing stool easier)

5. Use Laxatives Wisely

If lifestyle changes aren't enough, short-term use of over-the-counter laxatives may help. Options include:

• Bulk-forming laxatives (psyllium): First-line choice
• Osmotic laxatives (polyethylene glycol): Draw water into stool
• Stool softeners: May help in some cases
• Stimulant laxatives: Effective but best used occasionally

Avoid relying on stimulant laxatives daily unless directed by a doctor.

If constipation lasts more than two weeks despite treatment, it's time to seek medical advice.

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When Constipation Could Be Serious

Most constipation is not dangerous. However, some symptoms require prompt medical attention.

Contact a doctor immediately if you have:

• Blood in your stool
• Black, tarry stools
• Severe abdominal pain
• Vomiting
• Unexplained weight loss
• Sudden constipation after age 50
• Pencil-thin stools
• Fever

These may signal a more serious condition, including bowel obstruction or colorectal cancer.

Do not ignore these signs.

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Chronic Constipation: What Happens Next?

If constipation becomes long-term, your doctor may:

• Review your medications
• Order blood tests (to check thyroid and other causes)
• Recommend colon cancer screening if appropriate
• Suggest pelvic floor therapy
• Prescribe prescription medications that increase intestinal movement

In some cases, imaging or colonoscopy may be needed, especially if warning signs are present.

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Could It Be IBS?

If constipation alternates with diarrhea, or you have abdominal pain that improves after a bowel movement, you may have irritable bowel syndrome with constipation (IBS-C).

This condition is common and treatable, but it does require a different approach than simple constipation.

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A Simple First Step: Check Your Symptoms

If you're unsure what's causing your symptoms or whether you need to see a doctor, a free AI-powered constipation symptom checker can help you quickly identify possible causes and get personalized guidance on your next steps—all in just a few minutes.

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The Bottom Line

Constipation is common—and usually manageable. In many cases, it improves with:

• More fiber
• Better hydration
• Regular movement
• Healthy bathroom habits

But persistent or severe constipation shouldn't be ignored.

If symptoms last more than a few weeks, interfere with daily life, or include red-flag signs like bleeding or weight loss, speak to a doctor promptly. Some causes of constipation can be serious or even life threatening if left untreated.

Don't self-diagnose long-term digestive problems. A healthcare professional can help you find the cause and create a safe, effective treatment plan.

You deserve to feel comfortable—and regular.