WHAT IS CONSTIPATION?
Constipation is more than just “feeling blocked up.” The simplest definition is:
Not passing stool daily.
For some, this means bowel movements only every few days, for others it means hard, dry, or difficult-to-pass stools. Ideally, you should be passing a comfortable, formed stool once or twice every day.
WHAT SHOULD MY STOOL LOOK LIKE?
The type of stool or faeces depends on the time it spends in the colon. After you pass faeces, what you see in the toilet bowl is basically the result of your diet, fluids, medications and lifestyle. You can use the Bristol Stool Chart to check what your stools are telling you. The Bristol Stool Chart shows seven categories of stool. Every person will have different bowel habits, but the important thing is that your stools are soft and easy to pass – like types 3 and 4 below.
WHY CONSTIPATION MATTERS
Constipation isn’t just uncomfortable — it has wide-ranging effects on your health:
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Toxin build-up – Waste products sit in the bowel longer, giving toxins more time to reabsorb into the bloodstream – driving systemic inflammation.
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Increased inflammation = increased pain – Constipation drives gut irritation and systemic inflammation. The more inflamed your body is, the more pain you are likely to experience — whether that’s old injuries flaring, joint aches, or everyday muscle pain.
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Nutrient absorption issues – When the gut is inflamed or overloaded, absorption of vitamins and minerals becomes inefficient.
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Pain & bloating – Straining and abdominal pressure can cause cramping, bloating, and back discomfort.
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Core muscle inhibition – Bloating places pressure on the abdominal wall and switches off your deep stabilising muscles (diaphragm, transverse abdominis, pelvic floor). This forces your body to rely on superficial muscles instead, leading to poor posture, spinal instability, and a higher risk of spinal or musculoskeletal injuries.
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Mood and brain function – Constipation is linked to brain fog, irritability, and fatigue through the gut–brain axis.
CONSTIPATION SIGNALS GUT HEALTH ISSUES
If constipation persists despite basic lifestyle changes, it’s worth exploring deeper gut health factors:
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Bacterial imbalance (dysbiosis):
Humans do not make hydrogen or methane — only gut bacteria do.-
Methane-producing bacteria are often linked with constipation.
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Hydrogen-producing bacteria are more often associated with diarrhoea.
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SIBO (Small Intestinal Bacterial Overgrowth):
Excess bacteria in the small intestine can alter motility and stool consistency. -
Inflammatory conditions (e.g., Crohn’s, ulcerative colitis, or IBS-C):
These conditions may underlie chronic constipation. -
Medication side effects:
Some medications, such as certain antidepressants, opioids, or even iron supplements, are well-known for slowing gut motility.
THE BOTTOM LINE
Constipation is not just an inconvenience — it’s a sign that your gut health needs attention. Supporting hydration, diet, movement, and stress management are the first steps. But if symptoms persist, exploring gut bacteria, SIBO, or inflammatory causes becomes important.
Managing constipation properly can reduce pain, improve energy, and protect long-term gut and overall health.
