Can Stress Cause Constipation? Supplements May Help!

Many of us are familiar with stress’s impact. It can reduce sleep quality and lead to reduced cardiovascular health, gastrointestinal issues, muscle pain, and tension. But did you know it can also cause constipation?

If you have ever experienced stress (and who hasn’t?), you know it can cause your stomach to flip-flop. Some of us may even experience diarrhea. Additionally, if you have constipation, stress could be the underlying cause. Keep reading to find out how to manage symptoms of constipation and other gut health issues due to chronic stress.

What is Constipation?

A Medical News Today article defines constipation as:

• Fewer than three bowel movements per week.
• Dry, complicated, or lumpy stool.
• Bowel movements that are difficult and painful to pass.
• Feeling unable to empty the bowels.

Constipation is often caused by stress but may also be the result of a poor diet or lack of physical activity. It typically clears up independently with proper diet, exercise, and sometimes laxatives. If it becomes chronic, it could lead to anal fissures, hemorrhoids, fecal impaction, malnutrition, dehydration, rectal prolapse, urinary retention, and damage to the pelvic floor.

The Stress-Constipation Connection

The autonomic nervous system controls most bodily functions, including the stress response. This network of nerves prepares the body for fight-or-flight in stressful situations and encompasses the parasympathetic nervous system that calms you down. The parasympathetic nervous system also communicates with the enteric nervous system in the digestive tract, preparing it for digestion.

Most of the body’s serotonin is produced in the enteric nervous system. Serotonin constricts the smooth muscles in the digestive tract to aid with digestion. During times of anxiety, serotonin levels increase as the brain produces more cortisol and adrenaline, causing stomach spasms to occur.

If spasms occur throughout the colon, diarrhea may occur. When spasms are isolated to one area, constipation may occur. Stress can also increase inflammation in the digestive tract, increasing the risk of Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD).

An American Institute of Stress report mentions other stress-related digestive conditions, including:

• Ulcers
• Bloating, burping, and gas
• Nausea and vomiting
• Heartburn, acid reflux, and gastroesophageal reflux disease (GERD)

Studies Back the Stress-Constipation Link

Several studies demonstrate the relationship between stress and constipation. For example, a 2023 review revealed a connection between constipation and anxiety in children. It cites various stressors that may lead to constipation, including stressful life events, school, family, and psychological disorders.

Another review cites how stress could be related to bowel dysfunction. It is believed that stress alters the gut microbiota to cause digestive issues. However, the study was unclear on how stress causes this disturbance.

Improving Digestive Health with Natural Products

Fortunately, some products can promote digestive health naturally and relieve stress-related constipation. Here are some recommended items:

Stress is a harmful force that leads to various unpleasant conditions, including constipation. The proper combination of diet and exercise, including supplementation, can relieve stress and support digestion. How do you prevent stress from taking over?

FAQs

How do I know if stress is causing constipation?

There is no specific test to find out if stress is causing your constipation, but your provider can consider your medical history and symptoms to determine if stress is a factor.

What not to do when constipated?

Avoid processed and high-fat foods and dairy products. Certain medicines and dietary supplements can also cause constipation. Never ignore the urge to go.

What treats stress and constipation?

A healthy diet and exercise can relieve stress and constipation. A high-fiber, high-water diet promotes food digestion and elimination. Exercise increases serotonin to reduce stress and supports the flow of food through the body.

If you have chronic constipation, regular abdominal pain, or are worried about potential side effects, be sure to speak with your healthcare provider. The underlying causes of constipation could be related to your diet, lifestyle, or an illness. A healthcare professional such as a dietitian can help you decide what constipation relief may be best for your unique digestive system.