3 Common Myths About Constipation You Need to Stop Believing

Constipation can be a real pain—literally and figuratively—and it’s something most of us experience at some point. But when constipation becomes chronic, or if you’ve been struggling with it for years, there are three common myths that may be holding you back from feeling better. Let’s break them down:

Myth #1: You’re Only Constipated If You Don’t Have a Bowel Movement Every Day

Many people believe that daily bowel movements are the standard, but this isn’t always the case. Constipation isn’t just about how often you go to the bathroom. It’s when stool stays in the colon for too long. Even if you’re having a bowel movement every day, you might still be constipated if you’re not fully evacuating your bowels.

How can you tell if you’re constipated, even with daily movements? One common symptom is bloating that doesn’t go away. To get a clearer picture, try one of these two methods:

1. Get an X-ray from your doctor: This will show if there is any backed-up stool in your colon.
2. Do a transit test at home: Eat some corn on the cob or a few tablespoons of sesame seeds without chewing well. Record the time of consumption, and then track when you start seeing them in your stool. 24 to 48 hours is the normal transit time. Anything over 48 hours suggests slow digestion.

Myth #2: You Need More Fiber If You’re Constipated

Fiber is essential for digestive health, but simply eating more fiber isn’t always the solution. In fact, you might need to change the types of fiber you’re eating. Consuming too much of the wrong kind of fiber can actually worsen your constipation.

There are two main types of fiber:

• Soluble fiber: Found in foods like chia seeds, oats, and oranges, soluble fiber turns into a gel in your gastrointestinal tract, softening stool and making it easier to pass.
• Insoluble fiber: Found in foods like brown rice, almonds, and kale, insoluble fiber adds bulk to stool, triggering the urge to have a bowel movement.

Balance is key. If you focus too much on one type of fiber—like eating a lot of salads—you might actually make constipation worse. A variety of both soluble and insoluble fiber is the best approach to healthy digestion.

Myth #3: Drink More Water to Get Stool Moving

While staying hydrated is important for overall health, water isn’t the only factor that helps move stool through your digestive system. Healthy fats are just as important, especially when you’re dealing with constipation.

Dietary fats, like avocado, oils, and nut butters, play a key role in lubricating the stool, making it easier to pass. So instead of forcing yourself to drink three liters of water every day, aim for the standard eight glasses, and try incorporating healthy fats into your meals.

Generic Advice Doesn’t Always Work for Constipation

If you’ve struggled with constipation for years, the common advice to “eat more fiber and drink more water” might not cut it. Understanding the real causes of constipation—and addressing them directly—is crucial for long-term relief.

If you’re ready to get to the root cause of your constipation, once and for all, consider booking a 1:1 consultation. Together, we’ll create a personalized plan that works for your unique digestive needs.