Constipation in women: causes and how to get relief
Why women are more prone to constipation, plus evidence-based relief with fiber, fluids, magnesium and movement, and the signs to watch.
Reviewed by Emma Carter, Senior Health & Nutrition Editor
Constipation is one of those symptoms women often put up with quietly, but it is common, uncomfortable, and usually very treatable once you understand what is driving it. For women, hormones are frequently part of the story, and a few simple changes solve most cases without a trip to the pharmacy.
What counts as constipation
It helps to know what is actually a problem, because "normal" varies a lot. Anywhere from three times a day to three times a week can be normal for different women. Constipation and bloating also travel together: many constipated people report bloating, and difficulty emptying predicts it (ISRN Gastroenterology, 2012). Constipation is less about frequency and more about the experience: stools that are hard, lumpy or difficult to pass, straining, a feeling of not fully emptying, or going noticeably less often than usual for you. If that describes your last few weeks, it is worth acting on.
Why constipation is common in women
Three things stack the odds.
- Hormones. Progesterone relaxes smooth muscle, including the gut, which slows everything down. That is why constipation often worsens in the second half of the cycle, during pregnancy, and around perimenopause and menopause. An underactive thyroid can slow the bowel too.
- Too little fiber and fluid. A diet low in fiber, under about 20 g a day, leaves stool hard and slow to move. Because fiber works by holding water, not drinking enough undoes its benefit.
- Low movement, stress and holding on. Physical activity stimulates the bowel, while stress, a disrupted routine, and ignoring the urge to go all contribute to sluggish digestion.
Some medicines add to it as well. Iron supplements are a frequent culprit, as are certain painkillers, particularly those containing codeine. If your constipation started soon after a new medicine, that is worth flagging to your doctor.
How to get relief
Work through these in order. The first two solve most cases on their own.
| Step | What to do | Why it works |
|---|---|---|
| Build up fiber | Aim for 25 to 30 g a day, raised slowly | Adds bulk and softens stool; going too fast causes bloating |
| Hydrate | Water first, steadily through the day | Fiber needs water to soften stool so it can pass |
| Move and de-stress | Daily walking or yoga; do not delay the urge | Movement stimulates the bowel; holding on slows it |
| Consider magnesium | Magnesium citrate, if food and fluid are not enough | Draws water into the bowel and relaxes gut muscle |
Two small habits make a surprising difference. First, use the natural rhythm of your body: the urge to go is strongest in the morning and after meals, so give yourself unhurried time then rather than putting it off. Second, change your position on the toilet. Resting your feet on a low stool so your knees sit above your hips straightens the passage and reduces straining.
Fiber and fluid, done right
Fiber is the foundation, but it has to be raised the right way. Aim for 25 to 30 g a day and build up over a couple of weeks, mixing soluble fiber (oats, beans, fruit) with insoluble (wholegrains, vegetables). Our fiber guide shows how to get there comfortably, and the fiber calculator gives you a target and your current gap. Whatever you add, add water alongside it, since fiber without enough fluid can make constipation worse rather than better.
Magnesium and laxatives
If food and fluid are not enough, magnesium citrate is a gentle next step: it is an osmotic that pulls water into the bowel and softens stool, and many women find it kinder than stimulant laxatives. Check with your doctor before using it regularly if you have kidney problems or take other medication. Over-the-counter laxatives have their place for short-term relief, but leaning on stimulant types long term is best avoided. If you find yourself needing them often, that is a reason to see your doctor rather than to keep buying more.
Constipation in pregnancy and around menopause
These life stages deserve a mention because constipation is so common in both. In pregnancy, higher progesterone slows the gut, and iron in prenatal supplements adds to it, so fiber, fluid and gentle movement matter even more. Around menopause, shifting hormones can change bowel habits in either direction. In both cases the same foundations apply, and pregnancy in particular is a time to check any supplement or remedy with your midwife first.
When to see a doctor
Occasional constipation is normal and nothing to worry about. See a doctor if it is new and persistent, or comes with any of these:
- Abdominal pain
- Unexplained weight loss
- Blood in your stool
- Constipation that alternates with diarrhea
- A lasting change in your normal bowel habit, especially if you are over 50
These are reasons to get checked rather than reach for another laxative. For most women, though, constipation responds quickly to more fiber, more water, movement and a little patience.
Frequently asked questions
Why are women more prone to constipation?
Hormonal shifts are a big part of it. Rising progesterone in the second half of the menstrual cycle, in pregnancy and around menopause slows gut movement. Women also tend to eat less fiber and drink less water than they need, which compounds the problem.
Does magnesium help constipation?
Yes. Magnesium, especially magnesium citrate, draws water into the intestines and relaxes the gut muscles, which can ease constipation. It is a gentler option than stimulant laxatives for many people, but check with a doctor if you have kidney problems or take regular medication.
How much fiber and water do I need?
Aim for around 25 to 30 g of fiber a day, raised gradually, alongside plenty of fluids, because fiber needs water to soften stool. Ramping up fiber without enough water can actually make things worse, so increase both together.
Can iron tablets cause constipation?
Yes, iron supplements are a common cause. If you need iron and it blocks you up, taking it with food, using a gentler form, or trying alternate-day dosing can help. Talk to your doctor rather than simply stopping a supplement you have been advised to take.
When should I see a doctor about constipation?
See a doctor if constipation is new and persistent, comes with abdominal pain, unexplained weight loss, or blood in your stool, or if it alternates with diarrhea. A lasting change in bowel habit, especially over 50, deserves assessment rather than self-treatment.
References
- Functional abdominal bloating with distention · ISRN Gastroenterology, 2012
- Constipation · NIDDK (NIH)
- Constipation · NHS
- Bloating · NHS