Can stress cause constipation?

Medically reviewed by Majesty Purvis
Updated January 3, 2024by BetterHelp Editorial Team

Stress may seem unrelated to your bowel habits, but many people wonder, "Does stress cause constipation?" However, in times of stress or anxiety, digestive sensations or concerns might be the first noticeable physiological symptoms of stress. In some cases, stress can cause constipation.

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Is stress getting in the way of healthy bathroom habits?

What is a normal bowel movement cycle? 

There can be many factors that go into healthy bowel movements and digestion. Mainstream medicine considers your bowel habits normal if you have a bowel movement between three times per day to three times per week. Anything less than three times per week may be considered constipation

However, some individuals who poop three times per day may feel uncomfortable and constipated if they only poop once per day or once every two days. Often, those who eat high-fiber diets may poop more often than those who do not. 

The stress response

Stress can cause digestive changes in general. Some individuals with stress get diarrhea, gas, or stomach pain, whereas others may experience constipation. Stress causes changes in the neurotransmitters released in your bowels. These transmitters can cause changes in your stools, whether they become runnier or harder. 

If you are experiencing a fight or flight reaction to a stressor, you might also notice that your body focuses on the threat and not as much on daily bodily needs such as eating or using the bathroom. However, some individuals might experience the opposite reaction, which is why incontinence can also be a symptom of severe fear or stress.

Lifestyle habits

During chronic or repeated stress, self-care may be more challenging. People may skip meals, eat unhealthy foods, experience sleep changes, or struggle with relationships when stressed. These factors might also cause changes in the bowels. For example, if you frequently eat high-in-fiber foods and suddenly stop, you might experience constipation. Some people experience constipation from flying, which can be stressful as well. 

Laxatives are a short-term solution to stress-induced constipation. In the long term, healthy lifestyle changes may shield the body from the adverse effects of stress, such as the following:

  • Staying hydrated 
  • Eating a fiber-rich, nutrient-dense diet 
  • Chewing well 
  • Exercising habitually
  • Breathing deeply 
  • Getting eight hours of sleep per night
  • Cutting back on medication that causes constipation with your doctor's advice 

If you believe there is another underlying cause of your constipation, speak to a medical professional for further testing. 

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The mind-body connection and stress 

Science shows a heavy mind-body connection. Since stress can occur in the mind and constipation is a physical symptom, you might be experiencing this connection when you have stress-related bowel changes. 

Your brain is connected to your gastrointestinal tract. This communication is often necessary for all your bodily functions, including digestion. At times, miscommunication might result in symptoms like stomach aches, reflux or heartburn, diarrhea, or constipation. In these cases, your gut may communicate with your brain that there is a problem. Anxiety may also come with physical symptoms related to your bowels. 

The nervous system 

To understand the connection between your body and brain, you may want to understand the processes that occur. The autonomic nervous system controls almost all bodily functions, which are automatic. The autonomic nervous system contains the sympathetic nervous system that prepares the body for fight or flight and digestion. 

The enteric nervous system produces serotonin. Serotonin may help the body move food through the colon. When you feel anxious, the brain may release hormones such as cortisol, adrenaline, and serotonin. Hormone release might increase the serotonin in your gut and cause stomach spasms and pain. 

Depending on where the spasms occur in your digestive tract, the spasms may cause diarrhea. At other times, digestion may halt altogether and cause constipation. Stress can also cause inflammation in your digestive tract, which increases constipation.

Gut-related conditions 

Some physical conditions may be made worse by stress and cause constipation, including the following: 

  • Irritable bowel syndrome (IBS)
  • Dysbiosis: An imbalance of bacteria in the GI tract
  • Inflammatory bowel disease (IBD): Crohn's disease or colitis

Causes of these conditions 

Many events or triggers could cause the conditions mentioned above, including the following: 

  • Trauma during early childhood
  • Depression
  • Anxiety
  • Trauma from an accident
  • A lengthy stay in a hospital
  • An unhealthy diet 
  • Caffeine, alcohol, or carbonated drinks
  • Not drinking enough water
  • Overuse of laxatives
  • Use of opiates and certain medications like antidepressants
Getty/AnnaStills
Is stress getting in the way of healthy bathroom habits?

Improving your bowel movements 

Each person's bowel pattern may be different. However, ensure your movements are consistent. Being consistent could reduce the risk of certain health conditions. 

Discuss your symptoms with a medical professional if you cannot discover what is causing your constipation and believe it is chronic. Your doctor may advise you to be tested for a GI disease, prescribe medication to relieve your stress and depression, suggest lifestyle changes, or refer you to a specialist.

At-home treatment 

If you're experiencing chronic constipation, consider the following at-home methods of treatment after consulting your doctor: 

  • Drinking Water: If you can, try to drink eight glasses per day of water, not including coffee, tea, milk, or soda.
  • Exercising: Try to exercise for 30 minutes or more each day.
  • Eating Fiber: Try nuts, seeds, cereals without added sugars, prunes, figs, berries, and leafy green vegetables.
  • Removing Dairy: Remove dairy from your diet.
  • Reducing Processed Foods: Remove processed foods from your diet.
  • Magnesium And Vitamin C: Try adding magnesium and vitamin C to your daily intake. If you decide to take magnesium, do so slowly and increase the amount as directed by a doctor. If you are still constipated, add a vitamin C tablet daily.

Try not to ignore your constipation until it becomes a chronic condition. Seek advice early. 

Counseling options 

When you are stressed, constipation may cause further stress. Talking to a professional mental healthcare provider could relieve your emotional symptoms, which may also allow you physical relief. A counselor may support you in warding off future stressors and defending yourself from conflict.

If you feel stressed about setting frequent appointments with a counselor and committing to an office, consider meeting with an online therapist. Many online platforms offer the option of phone, video, or live chat sessions. You can also take advantage of more affordable rates and the ability to choose your schedule. Studies show that online counseling can be more effective than traditional in-person therapy in treating chronic stress.

Takeaway

If you're interested in discussing your stress and physical symptoms with a mental healthcare professional, consider a platform like BetterHelp, which allows you to be matched with a therapist who meets your preferences within 48 hours of signing up. Constipation can be distressing. However, reducing stress may help you reduce physical symptoms. 

If your symptoms persist without improvements, consider reaching out to your primary care physician for further questions for more intensive testing and support. 

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