Why You're Constipated (and Bloated): Common Causes and Where to Start
Jenna spent months planning a much-needed getaway to Crete. She and her husband had plans to lounge on the beaches and swim in the Mediterranean, enjoy the local history and traditions, and most of all, be present in such a beautiful place.
But two days into their trip, Jenna was distracted by constant bloating and discomfort. As someone who is prone to constipation, traveling always makes it worse. She was hoping that this trip would somehow be different. Instead, the change in time zones, routine, and eating habits seemed to make everything worse.
Dealing with increased constipation while traveling is a fairly common, and universally frustrating, experience. But if you're struggling with chronic bloating, chances are high that you've also struggled with constipation outside of travel. The two go hand in hand: when stool sits in your colon longer than it should, it keeps fermenting, gas builds up, and your stomach feels bloated and full no matter what you eat.
What counts as constipation?
Just to make sure we're all on the same page: if you're not having 1 to 3 bowel movements per day, you are constipated.
That might surprise you. Conventional medicine usually defines constipation as fewer than three bowel movements per week. That's the threshold for what's common, but not what's optimal. In functional health, we're looking for what helps your body feel and work its best. Regular bowel movements are an essential part of detoxification; the less frequently you have a bowel movement, the more opportunity there is for toxins and hormones to recirculate in your system.
Frequency isn't the only sign. You may also be dealing with constipation if you:
Strain or push to go
Have hard, dry, or pellet-like stools
Feel like you didn't fully empty after going
Go daily, but only a small amount
Rely on coffee, a supplement, or a laxative to go at all
The goal is a soft, formed, easy-to-pass stool that leaves you feeling done.
Common causes of constipation
Constipation is a symptom rather than a diagnosis. Something is slowing bowel motility, and the fix has to address what the underlying cause is. Here are the drivers of constipation I see most often in my clients.
Low thyroid hormone (T3)
T3 is the active form of thyroid hormone, and it sets the pace for your metabolism, including how quickly food moves through your gut. When T3 is low, everything slows down. Many women have a TSH in the "normal" range but still have low T3, often because they aren't converting T4 (the storage form) into T3 efficiently. Stress, under-eating, and low selenium, zinc, or iron can all get in the way of that conversion. And unfortunately, T3 is not commonly tested in conventional medicine, so many women never suspect thyroid hormone issues when they are told their TSH looks good.
Low levels of key minerals
Your gut muscles need minerals to contract and relax properly.
Magnesium relaxes the smooth muscle of the gut and pulls water into the colon to soften stool. It's also one of the minerals most easily depleted by stress and hard training.
Potassium helps your gut muscles contract. Low potassium is a well-known cause of sluggish motility.
Sodium matters too. Women who train hard and sweat a lot, but drink plain water and eat low-salt, can end up with poor hydration at the cellular level, which shows up as dry, hard stool.
Not eating enough
This is one of the most overlooked causes, especially in active women. Consuming less food leads to lower stool volume, and your colon needs volume to trigger a bowel movement. Chronic under-eating also signals your body to conserve energy, which lowers T3 and slows digestion even further. If you're strength training 3 to 5 times a week and trying to stay "lean," it’s worth taking a closer look at how adequately you’re fueling your body for all of the hard work you’re asking it to do.
Inadequate bile production or flow
Bile does more than help you digest fat. It's also a natural stimulant for the colon and helps keep stool soft and moving. If your liver isn't making enough bile, or your gallbladder isn't releasing it well (common with low-fat diets, a history of gallbladder issues, or low thyroid function), constipation often follows. Pale or floating stools and feeling heavy after fatty meals can be signs of poor bile production or flow.
A stressed-out nervous system
Your digestion functions best when you’re relaxed and in "rest and digest" mode. When you're constantly in "fight or flight," your body pulls resources away from digestion. Eating on the run, working through lunch, multi-tasking during meals, and high-stress seasons of life can all affect how well your gut is functioning.
Disrupted routines and circadian rhythm
Your colon runs on a schedule, and it's most active in the morning and after meals. Travel, shift work, late nights, irregular meal timing, and skipping breakfast throw that rhythm off. This is a big part of why Jenna's trip derailed her digestion.
Methane-producing gut bacteria
Some microbes in the gut produce methane gas, which directly slows down gut motility. An overgrowth of these organisms (sometimes called IMO, or intestinal methanogen overgrowth) is a common driver of the "bloated and constipated" combination. It can be tested for with a breath test, and we can also see signs of overgrowth of these organisms on the GI MAP.
Pelvic floor dysfunction
Sometimes the problem isn't how fast stool moves, it's getting it out. A tight or uncoordinated pelvic floor can make it hard to fully empty. This is especially relevant for women who lift, since years of bracing and breath-holding under load can teach the pelvic floor to remain tight.
Medications and supplements
Iron supplements, calcium, some antacids, antihistamines, certain antidepressants, and opioid pain medications can all cause constipation. If your symptoms started around the time you began a new supplement or medication, that's worth noting.
Not enough fiber or fluid
Yes, the classic advice still matters, but it's rarely the whole story for the women I work with. If you've already added more fiber and water and you're still constipated (or more bloated), it's a sign that another cause may be at play.
This list is by no means exhaustive, but it gives you a clearer picture of some of the most common causes of slow motility that I see in my female clients who train regularly and are dealing with chronic bloating.
Where to start
These are gentle, low-risk places to begin while you figure out what's driving your constipation. Start with one or two, give them a couple of weeks, and pay attention to what changes.
Dietary habits
Eat enough, and eat breakfast. Eating triggers the gastrocolic reflex, a wave of movement through your colon. A complete breakfast within an hour or so of waking gives your body its best shot at a morning bowel movement.
Don't skimp on carbs. Carbohydrate-rich whole foods like potatoes, rice, oats, fruit, and root vegetables add stool volume and feed the gut bacteria that keep things moving.
Try 1-2 kiwis a day. Green kiwifruit (with the skin on!) has solid research behind it for improving stool frequency and softness, often with less bloating than fiber supplements.
Add fiber slowly. Ground flax, chia, prunes, and cooked vegetables are good options. Going from low fiber to high fiber overnight is a recipe for more bloating, so increase fiber intake gradually.
Hydrate with minerals. I’m a strong proponent of adding a high-quality electrolyte into your daily routine, to ensure cellular hydration and replenish depleted mineral stores. A few brands that I recommend include BodyBio E-Lyte (best for daily hydration), Jigsaw Adrenal Cocktail (good option when under stress), and Cure Hydration (best after significant sweating).
Start with something warm. A warm drink first thing in the morning can help get things moving in your gut.
Mineral support
Magnesium citrate or magnesium oxide taken in the evening is one of the simplest first steps. Both draw water into the colon and soften stool. Start low and adjust as needed. Avoid magnesium if you have kidney disease, and check with your doctor if you take other medications.
Herbal supports
Ginger helps stimulate stomach emptying and gut motility. Ginger tea after meals is an easy place to start.
Triphala, a traditional Ayurvedic blend of three fruits, is a gentle option that supports regularity without being harsh.
Stimulant herbs like senna and cascara work, but they are best for short-term relief only (like a few days of travel). Long-term use can make your colon more dependent on them.
Bile support
Digestive bitters taken 10 to 15 minutes before meals help prime bile release. You can use a bitters tincture or simply start meals with bitter greens like arugula or radicchio.
Beets and artichokes are traditionally used to support bile flow.
Don't fear fat. Including some healthy fat at each meal is the signal your gallbladder needs to release bile. Very low-fat eating can hinder bile flow.
If you've had your gallbladder removed or have known gallbladder disease, talk to your doctor before using bile-supporting supplements.
Daily habits
Don't ignore the urge. Holding it trains your body to stop sending the signal.
Take a 10-minute walk after meals. Physical activity helps move things along.
Breathe low and slow. A few minutes of deep belly breathing helps relax the pelvic floor.
Protect your circadian rhythm. Try to wake, eat, and go to bed at similar times each day.
If you're traveling
This is where Jenna could have used a plan. Pack your magnesium, keep eating regular meals even when the schedule changes, drink plenty of water with electrolytes, take a walk after meals, and give yourself unrushed time in the bathroom each morning. Shifting your meal times toward your destination's schedule a day or two before you leave can help, too.
When to see your doctor first
Most constipation is uncomfortable but not dangerous. Still, some signs need a medical evaluation before you try anything on your own. Talk to your doctor if you notice:
Blood in your stool, or black, tarry stools
Unexplained weight loss
Severe or worsening abdominal pain
Vomiting, or being unable to pass gas
A sudden, lasting change in your bowel habits, especially after age 45
A family history of colon cancer or inflammatory bowel disease
Longer-term steps
The steps above can bring relief, but if you've been dealing with constipation for months or years, or you keep cycling through "fixes" that only work for a while, it's time to find out what's actually driving it.
That's where working 1:1 with a functional practitioner comes in. Together, we can look at the full picture:
Lab testing, like a full thyroid panel (including free T3), mineral status, and a GI-MAP stool test to look at your gut bacteria, digestive function, and inflammation
Your intake, including whether you're eating enough to support your training
Your lifestyle, including stress, sleep, training load, and daily rhythm
Your history, including medications, past antibiotic use, and how your symptoms have changed over time
From there, you get a plan that's specific to you and what your body needs, instead of guessing your way through another round of fiber supplements.
As for Jenna, she didn't need another trip ruined by her gut. Once we found what was driving her constipation and bloating, she had a plan she could follow at home and on the road.
If you're ready to stop guessing, schedule a free clarity call here.
This post is for educational purposes only and is not a substitute for medical advice. Please talk to your healthcare provider before starting any new supplement, especially if you are pregnant, nursing, or taking medications.
