We're launching a new series digging into the what, why and how of all your gut-related questions. First up, we're talking constipation with Gastroenterology Dietitian Dr Sammie Gill.
To answer our customers’ most frequently asked question, we're explaining exactly what chronic constipation is, what causes it and how you can help manage it.
What is chronic constipation?
Chronic constipation is a collection of symptoms that relate to difficulty going to the toilet.
Generally, for a diagnosis of chronic constipation you must experience some of these symptoms:
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straining
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pooing less than 3 times per week
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having lumpy or hard poo (Bristol Stool Chart types 1 or 2)
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feeling like you haven’t fully ‘emptied’ or that there’s a blockage
There are different types of chronic constipation. Two of the most common types are functional constipation (FC) and irritable bowel syndrome with constipation (IBS-C).
Although FC and IBS-C are separate gut disorders, there is an overlap in symptoms, like bloating, gas and lumpy or hard stools. The main difference is that people with IBS-C often experience abdominal pain. This isn’t usually present in FC.
Learn more about IBS-C and how to treat it.
Why does chronic constipation happen?
Chronic constipation can occur due to many factors, including lifestyle reasons, medication use and underlying health conditions.
Possible causes of constipation include:
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not drinking enough fluids
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limited physical activity
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psychological stress, like anxiety
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ignoring the urge to go
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using opioids for pain relief
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underlying health conditions, like Parkinson’s disease
Learn why fibre is so important for your gut.
What helps chronic constipation?
Many cases of chronic constipation ease with lifestyle adjustments to relax your gut or with additions to your diet.
It can take a while to relieve chronic constipation, so you may need to try diet and lifestyle changes for a few weeks before they’re fully effective.
Below are six dietitian-recommended tips that could make a difference.
1. Remember toilet position
In the toilet, rest your feet on a low box or stool. Make sure your knees are higher than your hips, and lean forwards. You might find this image helpful.
Changing your posture in this way lengthens the final portion of your gut, making it easier for poo to pass on through.
For more insight, read our guide on how to poo, including the best positions for bowel movements.
2. Think about your diet
Try eating 2–3 kiwis a day for 4 weeks, or 8–10 prunes a day for at least 4 weeks.
Start with 1 kiwi or 4–5 prunes a day, and build up gradually to give your gut time to adapt.
Kiwis can make your poos softer and increase how often you need to go. Prunes are high in fibre and contain a type of sugar alcohol called sorbitol that has a laxative effect.
Discover more natural laxatives for constipation.
3. Try supplements
Certain dietary supplements can help with your poo consistency and how often you need to go to the toilet. With these, it’s important to start low and go slow; begin with a small dosage, and gradually build up over time.
Try magnesium oxide supplements at a dosage of 0.5 to 1.5 grams per day for at least 4 weeks.
Alternatively, you can try psyllium, a fibre supplement, at a dosage of 10 g per day for at least 4 weeks. Try half a tablespoon per day for the first week, a full tbsp per day for the second week, and gradually increase until you reach around 3 tbsp per day.
4. Consider relaxation techniques
Mindfulness, meditation, yoga and belly breathing can help relax the gut and relieve stress that can contribute to constipation.
Listen to your body signals. Don’t put pressure on yourself to go, as this could create stress. Use the toilet only if you have the urge.
Discover four ways to feel calmer and reduce anxiety.
5. Try abdominal massage
When you’re lying down, gently massaging your abdomen area can relax your gut muscles and stimulate the contraction and relaxation of the muscles in your gut.
Here’s how to do it:
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Lie on your back, and put gentle pressure on your tummy using both hands.
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Slowly trace circles in a clockwise direction on the lower right side of your abdomen.
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Gently apply pressure to the inside of your right hip bone with your right hand.
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Next, apply gentle pressure below your ribs, moving from your right to left side.
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Switch to your left hand and gently push the inside of your left hip bone.
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Gently press into your abdomen with your fingertips and pull upwards.
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Repeat the above steps.
6. Focus on physical activity
Keeping active – by walking or doing light cardio, for example – can stimulate movement of the muscles in your gut. This, in turn, can help get your poo moving.
Learn more about how exercise affects your gut.
What if an approach doesn’t treat my constipation?
Different approaches will work for different people, and often, a combination works best. For tailored advice, please reach out to a registered dietitian.
While constipation isn’t usually something to worry about, it’s sometimes a sign of something more serious.
If you’ve been constipated for 2 weeks or longer, or you haven’t had a poo in over a week, contact your doctor.
Learn more about when to see a doctor for constipation.
Read more from our Ask a Dietitian series
How can I help manage diarrhoea?
Sources
An approach to the diagnosis and management of Rome IV functional disorders of chronic constipation. Expert Review of Gastroenterology & Hepatology. (2020). Link.
Bristol stool chart. (2021). Link.
British Dietetic Association guidelines for the dietary management of chronic constipation in adults. Journal of Human Nutrition and Dietetics. (2025). Link.
Constipation. (2023). Link.
Dried plums and their products: Composition and health effects – an updated review. Critical Reviews in Food Science and Nutrition. (2013). Link.
