Constipation
Infrequent or difficult bowel movements, often with hard, dry stools and straining. It is very common and usually linked to diet, hydration, and activity, but can occasionally signal another issue.
⚠ Seek medical attention if:
Blood in the stool, unexplained weight loss, persistent abdominal pain, a marked change in bowel habit lasting more than a few weeks, or constipation with vomiting and a swollen abdomen. Seek prompt medical care for these.
Lifestyle factors
Low fibre intake, not drinking enough fluids, lack of physical activity, ignoring the urge to go, changes in routine or travel, and some medications
Nutritional factors
Low dietary fibre, inadequate fluids, and low intake of fruit, vegetables, and wholegrains; sometimes excess dairy or processed foods; iron or calcium supplements can contribute
Possible medical causes
Irritable bowel syndrome, an underactive thyroid, diabetes, pregnancy, medication side effects such as opioids, and, less commonly, a bowel obstruction
Next steps
See a GP if constipation is persistent, is a new change, or comes with pain, bleeding, or weight loss. A pharmacist can advise on short-term relief.
Related nutrients (1)
Magnesium draws water into the bowel and can have a gentle laxative effect; food sources first, supplements with caution
Food sources: Pumpkin seeds (156 mg magnesium per 30g), Brazil nuts (~106 mg magnesium per 30g), Almonds (~76 mg magnesium per 30g), Flax seeds (~120 mg per 30g), Macadamia nuts (~37 mg per 30g), Butternut (~72 mg per 30g), Pecans (~35 mg per 30g), Walnuts (~45 mg per 30g), Pine nuts (~71 mg per 30g), Chia seeds (~95 mg per 30g), Hazelnuts (~46 mg per 30g), Peanuts (~50 mg per 30g), Sunflower seeds (~98 mg per 30g), Sesame seeds (~100 mg per 30g), Lotus seeds (~60 mg per 30g), Red beans (adzuki) (~120 mg per cup cooked), Garbanzo beans (chickpeas) (~78 mg per cup cooked), Kidney beans (~74 mg per cup cooked), Corn (~35 mg per cup), Potatoes (~35 mg per medium potato), Edamame (~99 mg per cup cooked), Seaweed (~10 mg per 10g dried)
Supplement categories (3)
Certain probiotics may support regularity and gut comfort for some people
Cautions: Caution in severely immunocompromised individuals or critical illness due to rare infection risk
Magnesium (such as citrate) can have a gentle laxative effect; discuss with a professional, especially with kidney issues
Cautions: Use with caution in kidney disease; check with GP if on medications
Added fibre with plenty of water can soften stools and ease constipation
Cautions: Increase dose gradually and drink plenty of water to avoid worsening constipation or blockage risk
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.