Discover effective ways to tackle constipation in women. Explore causes, prevention strategies, and relief methods to improve digestive health.
Maryam Mumtaz
Co-Founder & CEO
12 min read•9/11/2026
Marsa Empower · Women's Health & Everyday Wellness · For Girls & Women Aged 13 and Above · 12 min read
Constipation is one of the most common digestive complaints in women — affecting more women than men, occurring across every age group, and ranging from a mild, occasional inconvenience to a persistent, uncomfortable condition that significantly affects daily quality of life.
Despite how common it is, constipation is often suffered in silence. Many women feel embarrassed to raise it with a healthcare provider, attribute it to normal variation rather than something addressable, or try random remedies without understanding what is actually causing the problem.
This guide provides clear, practical information on what constipation is, the specific reasons women experience it more frequently than men, what genuinely helps, what makes it worse, and when it is a signal of something requiring medical attention.
Constipation is broadly defined as infrequent bowel movements, difficulty passing stools, or both. There is no single "correct" number of bowel movements that applies to every woman — bowel habit varies naturally between individuals, with some people comfortably having two or three movements per day and others having one every two to three days without any difficulty.
Constipation is generally considered present when bowel movements are occurring fewer than three times per week, combined with one or more of the following features: stools that are hard, dry, or lumpy; needing to strain to pass stools; a sensation of incomplete emptying after a bowel movement; a sensation of blockage or obstruction; or needing to use manual manoeuvres to assist with emptying.
What matters most is not a specific number but whether the pattern is causing discomfort, has changed from an individual's personal baseline, or is affecting daily life.
The symptoms associated with constipation go beyond infrequent bowel movements.
Hard or lumpy stools are among the most characteristic features — stools that are difficult to pass and feel dry and compacted.
Straining is the need to push harder than normal to pass a stool, which can cause discomfort and increases the risk of haemorrhoids (piles) with repeated episodes.
Bloating and abdominal fullness are common with constipation — the accumulation of stool in the colon produces distension, a sensation of fullness, and sometimes visible abdominal swelling.
Abdominal cramping or discomfort may accompany constipation, reflecting the colon's increased muscular effort to move compacted stool through.
Sensation of incomplete emptying — the feeling that even after passing a stool, the bowel has not fully emptied — is a common and frustrating feature of constipation.
Reduced appetite can occur when the bowel is full and no further intake feels comfortable.
Constipation in women is driven by a range of factors — some dietary, some lifestyle-related, some hormonal, and some medical. Understanding which factors apply to a specific situation allows more targeted and effective management.
Dietary fibre is the primary driver of healthy gut transit. It adds bulk and water content to stool, softening it and making it easier to pass. Fibre also feeds the beneficial bacteria of the gut microbiome, whose fermentation products help maintain healthy bowel motility.
A diet consistently low in fibre — one that relies heavily on processed foods, refined carbohydrates, and limited vegetables and fruits — produces the small, hard, slow-moving stools that characterise constipation. The average woman consumes significantly less dietary fibre than the recommended 25 grams per day.
Increasing fibre intake gradually — through vegetables, fruits, whole grains, and legumes — is the most fundamental dietary change for improving chronic constipation.
Water is essential for preventing constipation because it keeps stool soft enough to pass easily. As stool moves through the large intestine, water is absorbed from it. When overall hydration is inadequate, the colon absorbs more water from the stool to compensate, leaving it harder and more difficult to move.
Mild chronic dehydration — not dramatically thirsty but consistently slightly under-hydrated — is one of the most common contributors to chronic constipation that is overlooked because it does not feel dramatic.
Adequate fluid intake (approximately six to eight glasses daily for most women) consistently throughout the day — not only when thirsty — is a foundational constipation prevention strategy.
Physical activity supports bowel motility through its effects on the muscles of the gut. Movement stimulates peristalsis — the rhythmic muscular contractions that propel food through the digestive tract. A sedentary lifestyle reduces this natural mechanical stimulation of the bowel.
Women who exercise regularly consistently have lower rates of constipation than those who are sedentary, and increasing physical activity is a consistently recommended component of constipation management. Even regular walking produces meaningful bowel benefits through its stimulating effect on digestive motility.
The urge to open the bowels is generated when stool reaches the rectum and triggers a stretch response. When this urge is consistently suppressed — due to inconvenient timing, unfamiliar environments, privacy concerns, or simple busyness — the stool remains in the rectum where additional water continues to be absorbed from it, making it progressively harder and more difficult to pass.
Over time, repeatedly ignoring the urge reduces the sensitivity of the rectal stretch response, making the natural urge less reliable and contributing to chronic constipation.
Responding to the natural urge to use the bathroom promptly — when circumstances allow — is one of the simplest and most effective constipation prevention habits.
Women experience constipation more frequently than men partly because of the direct effects of female reproductive hormones on gut motility.
Progesterone, which rises in the luteal phase of the menstrual cycle (after ovulation), relaxes smooth muscle throughout the body — including the smooth muscle of the gut. This progesterone-driven slowing of intestinal motility is one reason many women notice that their bowels are slower in the days before their period. During menstruation, when progesterone falls and prostaglandins are released, bowel habits often loosen again — sometimes producing diarrhoea in the first few period days.
During pregnancy, sustained high progesterone throughout all three trimesters significantly slows gut transit, making constipation one of the most universal pregnancy experiences.
Thyroid dysfunction — both hypothyroidism and less commonly other thyroid conditions — affects gut motility. Hypothyroidism (underactive thyroid) slows metabolic rate and gut transit, producing constipation as one of its characteristic symptoms.
Constipation during pregnancy is so common that it is considered an expected feature of normal pregnancy rather than a complication in most cases. The combination of progesterone-driven gut slowing, the physical compression of the intestines by the growing uterus in later pregnancy, increased iron supplementation (which commonly causes constipation), and reduced physical activity creates the perfect environment for constipation to develop or worsen across all three trimesters.
This is discussed in more detail in the dedicated pregnancy section below.
Several commonly used medicines and supplements directly cause or significantly worsen constipation.
Iron supplements are among the most common medication-related causes of constipation — the iron itself slows gut transit and hardens stool. Women prescribed iron supplementation for iron deficiency anaemia often find constipation a significant side effect.
Pain medications, particularly opioid analgesics, strongly suppress gut motility and are a major cause of drug-induced constipation.
Calcium supplements, particularly calcium carbonate, can cause constipation when taken in significant doses.
Antacid medications containing aluminium or calcium can slow the bowel.
Antidepressant medications, particularly tricyclic antidepressants, have anticholinergic effects that reduce gut motility.
Antihistamines and some allergy medications similarly reduce gut motility through anticholinergic mechanisms.
If constipation began or significantly worsened after starting a new medication or supplement, this connection is worth discussing with the prescribing healthcare provider, who may be able to adjust the formulation, dose, timing, or choice of medication.
Stress directly affects gut function through the gut-brain axis — the bidirectional communication network between the brain and the enteric nervous system of the gut. Chronic stress activates the sympathetic nervous system, which reduces digestive activity and can slow gut transit, contributing to constipation.
Irregular routines — travelling, changing meal times, disrupted sleep, and significant lifestyle changes — also disrupt the gut's established motility patterns. Many women notice that their bowels become irregular when travelling or during particularly stressful periods, then normalise when routines return.
Teenage girls have several specific reasons for being more constipated than might be expected.
Dietary patterns in adolescence frequently include limited vegetables and fruits, high refined carbohydrate intake, inadequate water consumption, and reliance on processed and fast foods — all of which reduce fibre and fluid intake relative to the gut's needs.
School environments may create barriers to using the bathroom when the urge arises — privacy concerns, timing constraints, and social discomfort all contribute to suppressed urges and subsequent stool hardening.
Hormonal fluctuations during the teenage years, as the menstrual cycle becomes established, produce the progesterone-driven constipation pattern described above.
Dietary restriction or restrictive eating patterns — more prevalent among teenage girls than any other demographic — reduce total food intake and fibre intake simultaneously, and the associated inadequate caloric intake can slow gut motility through energy-conservation mechanisms.
For teenage girls, practical management focuses on building the basic habits: eating regular meals with vegetables, legumes, and whole grains, staying hydrated, remaining physically active, and responding to the natural urge to use the bathroom rather than suppressing it.
The following evidence-based approaches address the most common causes of constipation and are appropriate for most women without specific medical contraindications.
Aim for six to eight glasses of water daily, distributed throughout the day. Warm or hot drinks — particularly warm water first thing in the morning, before eating — can stimulate the gastrocolic reflex, which triggers colonic contractions and may support a bowel movement. Herbal teas including warm ginger tea and peppermint tea can also be helpful.
Increase fibre intake gradually to avoid the bloating and gas that can accompany rapid fibre increases. The goal is approximately 25 grams per day from a variety of sources.
The most effective fibre sources for constipation include soluble fibre (which softens stool) and insoluble fibre (which adds bulk and speeds transit). Most plant foods contain both types.
Build fibre intake by adding vegetables to every meal, choosing whole grain atta and brown rice over refined alternatives, eating legumes (lentils, chickpeas, beans) regularly, including fruits with their skin where edible, and adding a tablespoon of ground flaxseed or chia seeds to yogurt, smoothies, or porridge.
Even 20 to 30 minutes of brisk walking daily significantly stimulates bowel motility. Walking after meals — particularly after dinner — takes advantage of the gastrocolic reflex that naturally increases colon activity after eating. Any regular movement helps: yoga, cycling, swimming, or household activity all contribute.
The gut thrives on consistency. Attempting to have a bowel movement at the same time every day — typically in the morning, after breakfast, when the gastrocolic reflex is strongest — trains the bowel to respond more reliably at this time. Sitting comfortably without rushing, and placing feet on a low stool to create a more natural squatting posture (which relaxes the puborectalis muscle and makes passing stools easier), can improve the effectiveness of bowel emptying.
When the natural urge to use the bathroom arises, respond to it as soon as circumstances allow. Consistently suppressing the urge is one of the most significant contributors to chronic constipation.
Prunes and dried apricots contain sorbitol — a naturally occurring sugar alcohol that has a mild laxative effect — alongside fibre. Prune juice and whole prunes are among the most evidence-supported natural remedies for constipation.
Kiwi fruit has specific evidence for improving constipation, attributed to its enzyme actinidin and its combination of soluble and insoluble fibre.
Pears and apples with skin provide a combination of sorbitol, pectin (soluble fibre), and insoluble fibre that supports bowel regularity.
Ground flaxseed adds both soluble and insoluble fibre and produces mild laxative effects through its mucilage (gel-forming fibre). One to two tablespoons per day added to yogurt, smoothies, or porridge is a practical and effective approach.
Chia seeds similarly provide a significant fibre contribution and absorb water to form a gel, softening stool and easing its passage.
Lentils and legumes provide significant dietary fibre in every serving. Regular daal consumption contributes meaningfully to daily fibre intake.
Yogurt with live cultures supports the gut microbiome through its probiotic content, which may improve bowel regularity for some women over time.
Processed and low-fibre foods — white bread, white rice, packaged biscuits, chips, and refined flour products — provide calories without the fibre the gut needs for regular transit.
Dairy in large amounts — particularly in women who find that dairy consistently slows their bowel — can worsen constipation in susceptible individuals.
Excessive red meat with little vegetable content in the same meal combines high protein with very low fibre.
Dehydrating habits — excessive caffeine and alcohol — promote fluid losses that worsen stool hardness.
Ignoring the urge as described above is among the most consistent constipation-worsening habits.
Sudden large increases in fibre without adequate fluid increase can temporarily worsen constipation as the added fibre without sufficient water creates bulkier but still hard stool.
The most effective constipation prevention is built from consistent daily habits rather than reactive treatments.
Eat a fibre-rich diet every day — include vegetables, fruits, whole grains, and legumes at most meals. Stay well hydrated consistently rather than drinking large volumes intermittently. Exercise regularly — at minimum, 30 minutes of walking most days. Do not ignore the urge to use the bathroom. Establish and maintain consistent meal times, which supports the body's digestive rhythms. Manage stress actively — through exercise, sleep, breathwork, and, where needed, professional support. Be aware of which medications you are taking that may slow the bowel, and discuss management with your healthcare provider.
Constipation during pregnancy is experienced by a significant proportion of pregnant women, particularly in the first and third trimesters, and managing it safely requires specific consideration.
The same general approaches that help non-pregnant women — adequate fibre, adequate hydration, regular gentle physical activity, and responding to the bowel urge — are appropriate in pregnancy and should be the first-line approach.
Specifically during pregnancy, ensure that fibre increases are gradual and accompanied by adequate fluid. Stay physically active with exercise appropriate to pregnancy stage — walking and prenatal yoga are well-suited to most stages. Drink warm water or warm prune juice in the morning to stimulate the gastrocolic reflex.
If iron supplementation is contributing to constipation (which it commonly does), discuss with the healthcare provider managing the pregnancy whether switching to a gentler iron formulation, taking a lower dose, or adjusting timing (taking iron with food rather than on an empty stomach) may help while maintaining iron supplementation for anaemia management.
Stimulant laxatives — including senna and bisacodyl — are generally avoided during pregnancy, particularly in the first trimester, due to theoretical concerns about stimulating uterine contractions. Bulk-forming laxatives (psyllium husk) and osmotic laxatives (lactulose) are generally considered safer options when dietary measures are insufficient during pregnancy, but any laxative use during pregnancy should be discussed with the healthcare provider first.
Avoid straining excessively during bowel movements in pregnancy, as this can worsen haemorrhoids — which are already more common in pregnancy due to increased venous pressure from the growing uterus.
In most women, constipation is functional — meaning it is related to dietary, lifestyle, and hormonal factors without an underlying structural or medical cause. But constipation can sometimes be a symptom of an underlying condition that needs proper evaluation.
Hypothyroidism (underactive thyroid) slows every metabolic process including gut motility, producing constipation as one of its characteristic symptoms alongside fatigue, weight gain, cold intolerance, and hair changes. Any woman with constipation alongside these other symptoms should have thyroid function tested.
Irritable Bowel Syndrome (IBS) — the constipation-predominant subtype (IBS-C) — produces chronic constipation as a primary feature alongside bloating, abdominal cramping, and a pattern of symptoms linked to specific triggers.
Coeliac disease can present with constipation (as well as diarrhoea) in some individuals, alongside other symptoms of malabsorption and systemic inflammation.
Pelvic floor dysfunction in some women produces functional difficulty with bowel emptying through impaired coordination of the pelvic floor muscles rather than slow gut transit.
Bowel structural conditions including strictures, diverticular disease, or in rare cases more serious conditions can cause constipation as a symptom.
The features that suggest constipation may have an underlying cause requiring investigation — rather than simply being functional — include constipation that has developed relatively suddenly in a woman whose bowels were previously regular. Constipation accompanied by unexplained weight loss. Constipation with blood in the stool. Constipation alternating with unexplained diarrhoea in a new pattern. Constipation accompanied by significant abdominal pain. Constipation that does not respond to consistent, well-implemented dietary and lifestyle changes over several weeks.
Most constipation responds to the dietary and lifestyle approaches described in this guide within one to two weeks of consistent implementation.
Seek professional evaluation if constipation has been present for more than two to three weeks without clear cause or improvement despite lifestyle changes. If blood is present in the stool or on toilet paper, which can indicate haemorrhoids, anal fissures, or less commonly something requiring investigation. If there is significant abdominal pain alongside constipation. If constipation alternates with unexplained diarrhoea. If there is unexplained significant weight loss alongside constipation. If constipation began alongside a new medication and requires management. If constipation is occurring during pregnancy and is not responding to safe dietary measures.
Constipation is one of the most common but least discussed women's health concerns — and Marsa Empower provides the tools and resources to understand, track, and manage it more effectively.
Where Marsa helps — Health Hub symptom tracking. The Health Hub allows women to track bowel symptoms, bloating, dietary patterns, fluid intake, and stress levels alongside their menstrual cycle over time. This pattern documentation reveals connections between hormonal cycle phases and constipation episodes, identifies dietary triggers, and provides the kind of documented health record that makes conversations with healthcare providers more productive. For women whose constipation consistently worsens premenstrually, tracking the pattern across three to four cycles makes this clear and actionable.
Why it matters. Many women endure constipation for months without recognising the pattern or knowing what to do about it. Tracking symptoms helps transform "I often feel bloated and sluggish" into "my bowels consistently slow in the week before my period and improve within two days of it starting" — specific, documented information that guides both self-management and medical consultations.
Smart Nutrition guidance. Marsa's nutritional resources explain the dietary changes most relevant to bowel health — fibre-rich foods, adequate hydration, the specific foods that support bowel regularity, and how to build a dietary pattern that addresses constipation systematically rather than through random individual changes.
Health education. Marsa's educational content explains the hormonal connections to digestive health, the specific ways progesterone affects bowel motility across the menstrual cycle and during pregnancy, and the medical conditions that can cause constipation and when investigation is appropriate. This educational foundation helps women understand their symptoms rather than simply managing them blindly.
AI health guidance — Digital Doctors. Marsa's Digital Doctors provide accessible educational information about digestive health, constipation causes and management, and when symptoms warrant professional evaluation. A woman who has been struggling with constipation and is unsure whether it is diet-related, hormone-related, or something requiring medical investigation can ask her question in plain language and receive clear, informative guidance on the most likely causes and what steps are most appropriate.
When Marsa's support is not enough. Marsa Empower is a health education and wellness companion — it is not a diagnostic tool and does not replace medical evaluation. Constipation accompanied by blood in the stool, significant abdominal pain, unexplained weight loss, or any of the other warning features described in this guide requires professional medical assessment, not self-management through a digital platform. Marsa can help a woman recognise when her symptoms fall into this category and needs escalation.
How often should women have a bowel movement?
There is no single correct frequency that applies to every woman. Anywhere from three times per day to three times per week is considered within the normal range, provided stools are soft and passed without difficulty. What matters most is whether the pattern is comfortable, complete, and consistent with your personal normal. A change from your established pattern is more clinically significant than the specific frequency itself.
Can periods cause constipation?
Yes. Many women notice that their bowels are slower and harder to move in the days before their period, driven by progesterone's effect on gut motility during the luteal phase. This premenstrual constipation typically improves or reverses in the first few days of the period when prostaglandins are released and often produce looser bowel movements. Tracking this pattern helps distinguish normal hormonal bowel changes from constipation requiring treatment.
Can drinking water help constipation?
Yes, significantly. Adequate hydration keeps stool soft enough to pass easily and prevents the colon from absorbing excessive water from stool as it moves through. Warm water first thing in the morning is particularly effective for many women because it stimulates the gastrocolic reflex. Increasing water intake alongside fibre intake produces better results than either alone.
Is constipation common during pregnancy?
Yes — very common. Progesterone relaxes the smooth muscle of the gut, slowing transit throughout all three trimesters. The growing uterus adds physical pressure on the bowel in the third trimester. Iron supplements frequently cause or worsen constipation. Managing constipation safely during pregnancy focuses on dietary fibre, adequate fluids, and gentle physical activity, with laxative use only under healthcare provider guidance.
Can stress cause constipation?
Yes. Chronic stress activates the sympathetic nervous system, which reduces digestive activity and slows gut transit. Many women notice that their bowels become slow and difficult during periods of sustained stress or significant life change, then normalise when the stress resolves. Managing stress is therefore a genuine component of managing chronic constipation alongside dietary and lifestyle approaches.
When should I take a laxative?
Laxatives are appropriate for short-term relief when dietary and lifestyle measures alone are not providing sufficient relief, when constipation is causing significant discomfort or distress, or when medical advice specifically recommends them. Bulk-forming laxatives (such as psyllium husk) are generally the safest for regular use as they work similarly to dietary fibre. Osmotic laxatives (such as lactulose or polyethylene glycol) are a second option. Stimulant laxatives provide quicker relief but should not be relied upon regularly as the bowel can become dependent on them over time. Any laxative use during pregnancy should be discussed with a healthcare provider before starting.
Constipation is one of the most common digestive experiences for women, and it has real, addressable causes. Most cases respond well to consistent improvements in dietary fibre, fluid intake, physical activity, and bowel habits. Understanding the hormonal dimension — particularly progesterone's direct effect on gut motility across the menstrual cycle and during pregnancy — helps women recognise when their constipation is part of a normal physiological pattern and when it warrants more attention.
The key principles are simple. Eat enough fibre from varied whole food sources. Stay well hydrated. Move your body regularly. Respond to the bowel urge when it arises. Build consistent meal and bathroom routines. And pay attention to changes in the pattern — particularly if constipation is new, worsening, or accompanied by other symptoms — so that anything requiring medical evaluation is identified promptly rather than endured unnecessarily.
Educational Disclaimer
This article is for educational and awareness purposes only. It does not constitute medical advice, diagnosis, or treatment. If you have persistent, worsening, or concerning constipation, or constipation accompanied by blood in the stool, significant pain, or unexplained weight loss, please consult a qualified healthcare professional for personalised evaluation and guidance.
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Visit marsaempower.com to track your digestive health patterns, access nutritional guidance, and explore educational resources built for every stage of a woman's life.
Medical Disclaimer
This article is for general informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on MARSA Empower.
Written By
Maryam Mumtaz
Co-Founder & CEO
Co-Founder of MARSA Empower who leads the visual and strategic evolution of the platform. Maryam bridges technical complexity with human-centric design, architecting the team's official roadmap and ensuring MARSA effectively addresses the real-world needs of women. With deep expertise in agentic AI, full-stack development, and UI/UX design, she has delivered 50+ projects for 30+ satisfied clients.
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