Do you frequently get bloating in your stomach, leaving you feeling heavy and uncomfortable? You’re definitely not alone. While many dietary and lifestyle factors can cause bloating, infrequent or incomplete bowel movements (aka constipation) are common culprits. A key to prevention and finding relief is understanding the connection between bloating and constipation.
As a registered dietitian and certified holistic nutritionist, one of my passions is gut health. I truly enjoy supporting women facing gut-related challenges because I know firsthand the relief and empowerment that comse from resolving issues like bloating and stomach upset. I specifically mention women because gastrointestinal distress tends to be more prevalent among us, but that doesn’t mean that men don’t deal with this as well.
One of the most common complaints I hear is about bloating – that uncomfortable feeling of fullness or stomach distention, often described by looking or feeling like you’re several months pregnant. Constipation is one common cause for this, also referred to as “back-up bloat.”
What is Constipation?
Constipation affects millions of people and can lead to a range of uncomfortable symptoms, including pesky bloating due to a backup of stool in the large intestine. When stool accumulates in the intestines, it creates significant pressure and swelling, resulting in an uncomfortable sensation of fullness. This bloating is a sign that your digestive system is struggling to process and eliminate waste effectively, which can lead to increased gas formation and a slowdown in intestinal movements.
If this goes on long enough, it could also contribute to a gut disorder called SIBO, or small intestinal bacterial overgrowth, which is another cause of bloating.
Many people believe, “I’m not constipated; I feel fine,” without realizing that they are actually experiencing constipation.
Constipation occurs when bowel movements become infrequent or difficult to pass. What is considered “infrequent”? About 3 days without a bowel movement is one way to know you’re constipated.
And what is “difficult to pass?” It could feel hard to pass stools, like you need to strain. Or, you may be going regularly, but feel like you’re not fully emptying your bowels. You can still be constipated if your poop looks more like pellets, are very small, and not much comes out. On the other end of the spectrum, you could have loose or liquid stools, but not much comes out.
And if stool remains in the colon for too long, the colon absorbs more water, making the stool hard and more dry. This can create a vicious cycle that worsens both bloating and constipation, leaving you feeling even more uncomfortable.
Why Does Bloating and Constipation Happen?
Constipation and back-up bloating can happen for a number of reasons: a low-fiber diet, dehydration, lack of physical activity, stress, illness, or certain medications.
So, what can be done? Below are some specific helpful suggestions.
Strategies to Help Improve Bloating and Constipation
- Increase Dietary Fiber: Increasing dietary fiber intake is essential for bloating and constipation prevention. Consume a variety of fiber-rich foods such as fresh fruits, vegetables, whole grains, legumes, and nuts to soften stool and promote regular bowel movements. Aim for 25 grams per day for women and 38 grams for men. Fiber not only adds bulk to the stool but also enhances peristalsis, the contractions that push waste through the intestines.
- Stay Hydrated: Aim to drink at least eight, 8-ounce glasses of water daily to facilitate digestion and prevent stool hardening. Increase your intake during physical activity or in hot weather since sweating causes water loss.
- Engage in Regular Physical Activity: Participate in activities like walking, jogging, yoga, strength training, swimming, and/or light stretching to stimulate digestive tract muscles and promote the movement of waste. Aim for at least 30 minutes per day.
- Establish a Consistent Bathroom Routine: Listen to your body’s signals and respond to the urge to go, which can help train your digestive system for better regularity. The morning is a common time that works for many people before they go to work and after a cup of coffee (which can also help move things along!)
- Practice Stress Management: A connection exists between the brain and the gut referred to as the gut-brain axis. When we are mentally stressed, it can cause increased gastrointestinal distress. Utilize techniques such as yoga, prayer, meditation, deep breathing exercises, or progressive muscle relaxation to alleviate stress, which can negatively impact gut health.
- Consider Over-the-Counter and Herbal Laxatives: If lifestyle changes aren’t effective as quickly as you’d like to alleviate bad bloating and constipation, temporary use of laxatives such as magnesium glycinate, magnesium citrate, senna, or MiraLax may be helpful, but always consult a healthcare professional before starting any medications or supplements. You can also try psyllium husk to add fiber to your diet and help get things moving.
- Consider Diet Changes: If constipation is a chronic issue for you, it could be related to food intolerances such as dairy, gluten, or high-FODMAP foods. You can start by removing one food group at a time to see if symptoms improve, such as eating no dairy for 1-2 weeks. You can also use our Gut Health Guide to walk you step-by-step through an elimination diet to find dietary triggers of constipation. However, as GI issues are often complex and holistic, it is also advised to work with a health team to determine the safest and most effective steps to take for resolution.
By integrating these strategies, you can improve digestive health and find substantial relief from the discomfort of constipation and abdominal bloating, leading to a more comfortable, healthier life. But, if these have been tried and symptoms do not improve, visit your doctor to determine if there is a gastrointestinal disorder that needs to be addressed.
You can also reach out to me for a free nutrition & lifestyle consultation at [email protected] to see how we might be able to work together to improve your intestinal health and bowel regularity.
