💩 Constipation: What It’s Costing You (and How to Fix It)

Constipation isn’t just uncomfortable; it affects your energy, mood, gut health, and even long-term wellness.

Medically, constipation is typically defined as fewer than 3 bowel movements per week, often with hard, dry stools or straining  

What’s the “cost” of constipation?

Bloating, abdominal discomfort

Fatigue, brain fog

Hemorrhoids from straining

Disrupted gut health

Reduced quality of life

Root Causes to Look At FIRST

Before jumping to medication, always evaluate:

Start with the ROOT causes:

Diet (Fiber)

Aim for 25–30g/day

Fruits, vegetables, whole grains, beans

Prunes can be very effective

Hydration

Fiber needs water to work

Aim ~ 60–80 oz/day (adjust per person)

Movement

Even walking 20–30 min/day improves gut motility

Habits

Don’t ignore the urge

Try going after meals

Consider a footstool for better positioning

Try these BEFORE medications:

Fiber supplements: (psyllium, methylcellulose)

Magnesium: (helps draw water into stool)

Probiotics: Warm fluids (coffee/tea can stimulate bowel movement)

If needed: OTC options (short-term use)

1. Bulk-forming (first choice)

Psyllium (Metamucil)

2. Osmotic laxatives

Polyethylene glycol (Miralax)

Magnesium-based

3. Stool softeners

Docusate (Colace)

4. Stimulant laxatives (last resort)

Senna, bisacodyl

When to seek medical care

Lasting > 2–3 weeks

Blood in stool

Unintentional weight loss

Severe abdominal pain

Bottom Line

Constipation is often a lifestyle signal

Focus on fiber + hydration + movement first

Use medications when necessary, not as the only solution

Sunny DPC | Family & Lifestyle Medicine | Las Vegas

Root-cause care for lasting health