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- Factors that can worsen constipation include dehydration, low-fiber breakfasts, and morning inactivity.
- Ignoring bathroom urges and medication side effects can make symptoms harder to manage.
- Maintaining good hydration, fiber intake, movement, and sleep habits can help improve bowel regularity.
Constipation, defined as difficult and infrequent bowel movements, is an ongoing issue for about 15% of the United States population. If you’re living with constipation, a healthy morning routine can help improve symptoms and support overall bowel health. However, certain habits may actually worsen constipation.
1. Not Hydrating First Thing in the Morning
Most people sleep through the night without getting up to hydrate. This can result in mild dehydration, especially if you don’t drink enough fluids during the day. In fact, studies show that between 400–700 milliliters of water is lost from the body while you sleep at night.
Dehydration can make constipation worse, as your body depends on consistent fluid intake to keep stools soft and passable.
How to fix it: Start your day with a glass of water as soon as you wake up or after you brush your teeth. If you don’t like plain water, try adding a squeeze of lemon for a bit of flavor. It’s also important to hydrate regularly throughout the day, preferably with water.
2. Eating a Low-Fiber Breakfast
Regularly consuming low-fiber foods like sugary cereal, pastries, or white toast for breakfast can worsen constipation. Fiber is one of the most important nutrients for supporting gut health and promoting regular, comfortable bowel movements. Soluble fiber, found in foods like beans and certain fruits, helps soften stool, while insoluble fiber, found in foods like whole grains, adds bulk and helps move stool through the digestive tract more efficiently.
Choosing low-fiber foods for breakfast can contribute to more infrequent or difficult-to-pass bowel movements.
How to fix it: To make your breakfast more gut-friendly, add at least one source of fiber. Some breakfast-friendly, fiber-rich foods include berries, chia seeds, and avocados.
3. Not Moving Your Body
Studies show that people who live sedentary lifestyles are more likely to experience constipation. Physical activity can help relieve constipation by stimulating intestinal motility and promoting stool movement through the digestive tract.
How to fix it: If you’re short on time in the morning, do your best to fit in a short walk before starting your day, even if it’s brief. You can also try light stretching to help activate your digestive system. People who have more time in the morning may benefit from adding a longer workout.
4. Not Having a Regular Bathroom Routine
Not having a regular bathroom routine, delaying bowel movements, or avoiding going anywhere other than at home are all linked to an increased risk of constipation.
These habits can make your digestive system less sensitive to signals and make stool harder to pass, worsening constipation.
How to fix it: When you have the urge to poop, it’s best to respond to that urge in a timely manner. Going to the bathroom at around the same time every morning can help establish a regular schedule, which may help relieve constipation symptoms.
5. Ignoring Potential Medication/Supplement Side Effects
Certain medications can trigger or worsen constipation by slowing down digestion, blocking brain signals that trigger bowel movements, or reducing the water content of the stool. GLP-1s, pain medications, iron supplements, and fiber supplements are just some of the medications and dietary supplements that are linked with constipation.
How to fix it: If you started a new medication or supplement and experienced constipation shortly after, it’s important to speak to your healthcare provider. They may recommend adjusting your dose or trying a new product, depending on your symptoms.
6. Getting Up Too Early or Sleeping in Too Often
Sleeping in well past your normal wake–up time or not giving yourself enough time to rest may worsen constipation. Studies have linked too much and too little sleep with an increased risk of constipation. Sleep issues, such as insomnia and excessive sleep, can disrupt your body’s normal rhythm, including your bathroom routine.
How to fix it: It’s recommended to get between 7 and 9 hours of sleep per night. If you have trouble staying within that range, consider consulting a healthcare provider to help identify strategies for achieving a healthier sleep routine.
