7 Things You Should Never Do When You’re Constipated

They’ll Only Make Your Clogged Pipes Worse

We all have those days when it’s so tough to have a bowel movement that even the throes of childbirth look like a cakewalk.

Unfortunately, it happens more often than you might think. According to the Women’s Health Foundation, more than 4 million Americans suffer from frequent constipation, and women are three times more likely to experience it than men. Some doctors speculate this is because women’s colons are slightly longer, creating more twists, turns and potential roadblocks in the digestive tract.

Why Constipation Shouldn’t Be Ignored

While bloating and abdominal pain are common, constipation isn’t something you should simply flush down the drain.

“Very severe constipation is not only very uncomfortable, but it can also lead to blockage of your colon (obstipation), which then may require more invasive treatment than laxatives alone,” says Lee Ann Chen, M.D., a gastroenterologist at NYU Langone Medical Center.

Translation: when there’s a kink in your pipes, the last thing you want to do is anything that could clog them even more. If you’re struggling to go, make it a point to avoid these poop‑blocking behaviors.

Foods and Habits That Make Constipation Worse

Eating Too Many Processed Foods

If you want your digestive system to run smoothly, you have to feed it the right foods.

Processed foods are notoriously high in fat, which slows digestion and contributes to constipation. But that’s not the only issue.

According to Toyia James-Stevenson, M.D., a gastroenterologist at Indiana University Health, processed foods are also loaded with fructans—carbohydrates that improve shelf life but interfere with digestion because our intestines lack the enzymes needed to break them down.

“Fructans are found in several common foods like breads, pastas, and crackers,” she says, “and they have been linked to causing GI symptoms like bloating, constipation, diarrhea and gas.”

Better Food Choices for Constipation Relief

Instead of reaching for ultra‑processed snacks, focus on gastro‑friendly foods that are high in fiber and minimally processed, including:

• Fruits
• Vegetables
• Beans
• Nuts
• Brown rice
• Wheat
• Oats

“I tell my patients to aim for 25 to 30 grams of fiber a day. Fiber can sometimes cause bloating and gas, so it is wise to slowly increase the amount in your diet until you reach the recommended amount.”

- Theodore Sy, M.D., board‑certified gastroenterologist at Saddleback Medical Center in Laguna Hills, Calif.

Drinking Too Much Caffeine or Alcohol

That morning coffee or nightly glass of wine may feel essential—but excess caffeine and alcohol can worsen constipation by dehydrating your body.

“Drinking alcohol inhibits anti-diuretic hormone (ADH), and in doing this it causes diuresis, or urination,” says Bhavesh Shah, M.D., medical director of interventional gastroenterology at Memorial Medical Center in Long Beach. “More diuresis can lead to dehydration, which can make the symptoms of constipation worse. Likewise, caffeine is a stimulant that can cause the opposite effect of diarrhea in some individuals.”

What to Drink Instead

Water may not be exciting, but it’s one of the most effective remedies when you’re constipated.

“Adequate daily fluid intake is essential, and the average healthy woman should try to consume at least 91 ounces of water daily,” says James-Stevenson.

If you prefer something with flavor, prune juice is a well‑known alternative for constipation relief.

Consuming High‑Lactose Dairy Products

Trying to pass gas through an already backed‑up colon isn’t exactly pleasant—and dairy can make it worse.

“These symptoms are due to deficiency of the enzyme lactase in the gut needed to break down [the lactose in] dairy into simple sugars that are absorbed by the small intestines,” says James-Stevenson. “Dairy products that are high in lactose include cow’s milk, ice cream, creams, and processed cheeses (like American and cottage cheese).”

Lower‑Lactose Dairy Options

If you can’t give up dairy entirely, some options are easier on the gut:

Good alternatives with lower amounts of lactose include lactose-free milk, sherbets, hard cheeses, like Swiss, parmesan and blue, and yogurt.
— James-Stevenson

Skipping Exercise

If you’ve ever experienced digestive urgency during a workout, you already know exercise plays a role in gut health. Inactivity does the opposite.

“A low level of physical activity is a major risk factor for constipation,” says James-Stevenson. “This is likely related to decreased gut movement and less blood flow to the gut.”

“Exercise increases blood flow to the vital organs of the body, including the digestive tract, and increases your metabolism,” says Shah.

Any form of movement can help, including:

• Walking
• Running
• Biking
• Swimming
• Yoga

Taking Certain Supplements

“Iron and calcium supplements can cause constipation, as they can both slow down the contractions of the GI system,” says Joann Kwah, M.D., attending gastroenterologist and assistant professor of medicine at Montefiore Medical Center in New York.

These supplements are often medically necessary, so don’t discontinue them without medical guidance. If side effects become troublesome, your physician may suggest dietary changes or adjustments.

“It may be that you need a laxative to help you tolerate these side effects, or perhaps the dose or formulation of these supplements can be adjusted to improve their tolerability,” says Chen. “Sometimes minor lifestyle changes are sufficient to overcome the constipation. Each case is different.”

Using NSAID Pain Relievers Regularly

If you rely on over‑the‑counter pain medications daily, they could be contributing to your constipation.

“Several medications can contribute to constipation, including over-the-counter and prescription NSAID pain relievers such as ibuprofen and naproxen,” says James-Stevenson.

Switching to acetaminophen may help—but always consult your doctor before changing medications, especially if you’re taking them for a chronic condition.

Relying Too Heavily on Laxatives

Drugstore shelves are packed with laxatives that promise quick relief, but overuse can backfire.

“Your body can get used to relying on stimulant laxatives, like Dulcolax and Senna, in order to have a bowel movement if these types of laxatives are used on a long-term basis, as your colon can lose the ability to contract on its own,” says Shah.

Long‑term laxative use has been associated with serious side effects, including electrolyte imbalances, seizures, heart arrhythmias and muscle aches.

Safer Approaches to Constipation Relief

To stay on the safe side:

• Follow dosing instructions carefully
• Avoid using laxatives longer than one to two weeks without medical advice

Doctors may suggest alternatives such as osmotic laxatives, fiber supplements or probiotics.

According to James-Stevenson, these options are “considered safe for short- and long-term treatment of constipation symptoms.”

When to See a Doctor About Constipation

If diet changes and increased activity aren’t helping, don’t ignore ongoing symptoms.

“A change in your bowel habits can sometimes be a sign of something more ominous occurring with your health, such as colorectal cancer,” says Chen. “If you notice a consistent change, inform your doctor.”