We talk about food, fitness, and self-care. But many of us avoid one topic that’s just as vital to our health: how often we go.

Constipation isn’t just uncomfortable, it’s a signal from your body that something deeper may be going on with your gut. And it’s more common (and more disruptive) than you might think.

Let’s talk about what’s happening, why it matters, and what you can do about it, without the awkwardness.

Why Constipation Happens More Often Than You Think

Constipation is defined as having fewer than three bowel movements per week, or straining, bloating, and feeling like you haven’t fully emptied.

It’s frustrating. It can be painful. And it’s often brushed aside as “just stress” or “not drinking enough water.”

But the truth is, our digestive system is closely tied to everything from hormones to the nervous system.

In fact, your gut has its own nervous system, sometimes called the "second brain." So when your digestion slows, it’s rarely just about fiber.

According to a study published in the Journal of Clinical Gastroenterology, found that women are more than twice as likely to suffer from constipation compared to men, with a prevalence of 19.7% in women versus 10.6% in men. ​Furthermore, according to the StatPearls database, a leading professional healthcare education and technology company, chronic constipation affects about 15% of the population in the United States.

Gut Microbiome Imbalance

Low diversity or overgrowth of certain bacteria can impact how well you break down and move waste.
Your gut microbiome, the trillions of bacteria living in your digestive tract, plays a direct role in regulating bowel movements. These microbes help ferment dietary fibers, produce short-chain fatty acids, and support the rhythmic contractions (peristalsis) that move waste through the colon.

When the microbiome is imbalanced (a state called dysbiosis), it can lead to slower transit time, gas, bloating, and harder stools.

Research has found that people with chronic constipation often show reduced levels of beneficial bacteria such as Bifidobacterium and Lactobacillus, and increased levels of methane-producing organisms, which are known to slow down motility.

Factors like antibiotics, highly processed diets, stress, and lack of fiber can all disrupt the delicate ecosystem of your gut, making constipation more likely to occur or persist.

Rebuilding microbial diversity through food, targeted prebiotics, and probiotics can be a game-changer — but it needs to be done carefully, based on your unique profile.

Other Factors that Contribute to Constipation

Hormonal & Endocrine Changes
Your hormones and thyroid play a bigger role in digestion than most people realize. Shifts in estrogen and progesterone (especially during perimenopause and menopause) can reduce gut motility.  Even mild thyroid imbalances, which often go undiagnosed, can cause slower transit and harder stools.

Nervous System Imbalances
Your gut and brain are constantly in conversation. Chronic stress activates your “fight or flight” mode, diverting energy away from digestion, while nervous system dysregulation can dull the body’s natural elimination reflex, especially if ignored or rushed repeatedly.

Digestive Environment Disruptors
When your internal environment is out of sync, digestion struggles. Low stomach acid makes it harder to break down food, leaving your gut to do the heavy lifting. As well, medications and supplements like iron, calcium, and some antidepressants are known to slow things down.

What You Can Do (That Actually Helps)

Support Your Nervous System First
 

Before reaching for more fiber, address your stress response. Gentle movement, breathwork, or even five minutes of quiet before a meal can make a surprising difference.​

Feed Your Gut Bugs

Prebiotic foods like cooked apples, oats, and slightly green bananas can nourish your microbiome. Try rotating fermented foods like kefir, kimchi, or sauerkraut — a little goes a long way.​

Hydrate with Intention

Start the day with a glass of warm water and lemon or a pinch of sea salt. It’s not magic, but it supports natural peristalsis.​

Consider Targeted Supplements
 

Magnesium citrate, bitters, or professional probiotic blends may help, but they work best when matched to your needs.​

Listen to Your Body’s Rhythms
 

Rushing out the door or ignoring the urge to go (we’ve all done it) can dull the body’s natural signals. Create space in the morning for your gut to catch up.​

It's Not TMI.  It’s Information Your Body Needs You to Hear

Constipation can feel isolating or even embarrassing. But your body is simply asking for support, and that begins with understanding what it needs.

You don’t need to suffer in silence. A personalized approach to gut health can offer real, lasting relief.

Tired of guessing what your gut needs?

Dr. Avraham Gundle works with women to uncover the root causes of digestive issues and create natural, personalized plans that work. Book a consultation.  Your body will thank you.

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Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before making changes to your diet or lifestyle.

About Dr. Avraham Gundle

Dr. Avraham Gundle DO, is a leading expert in gut health and functional medicine, dedicated to helping individuals uncover the root causes of digestive issues and restore balance through personalized, science-backed approaches.

With years of experience in integrative health, Dr. Gundle has guided countless patients toward lasting relief from conditions like bloating, IBS, food sensitivities, and microbiome imbalances. His practice focuses on empowering individuals to take control of their health through nutrition, stress management, and holistic wellness strategies.