Constipation is one of those health issues many women quietly put up with, even though it can affect everything from mood and energy levels to skin, sleep and overall wellbeing.
It’s often dismissed as a minor inconvenience, blamed on not drinking enough water or eating enough fibre. But according to founder of SolBiome, Emily Carlstrom, staying regular is about far more than just ticking off your daily water intake.
“Constipation doesn’t necessarily just mean that you never go to the toilet,” Emily explains. “Most of the time, people are going, but it can range from bowel movements being really hard and uncomfortable to pass, or not feeling complete afterwards.”
The good news? For most, there are practical, evidence-based ways to support gut regularity, without relying on laxatives long term.
How many times should I be going to the toilet?
One of the biggest misconceptions about constipation is what counts as normal. Research shows that normal bowel habits can range anywhere from three times a day to three times a week. But that doesn’t always reflect how women feel in real life.
“Most women feel their best when they are going at least once a day,” Emily says. “It feels easy, and they feel fully evacuated after a bowel movement. It shouldn’t really be something that you have to think a lot about.”
Red flags that constipation may be an issue include straining, hard stools, feeling incomplete, going only every few days, or relying on coffee, supplements or laxatives just to get things moving.
Causes of constipation we often overlook
While hydration and fibre matter, Emily says they’re often not the whole story.
“One of the biggest things is stress, gut microbiome imbalances, hormonal fluctuations throughout the life cycle, and gut motility, which is basically just the gut not moving well,” she explains.
Many women are also unknowingly under-eating, skipping meals, or not eating enough healthy fats, all of which play a role in forming a healthy stool. Another common issue is ignoring the urge to go.
“If you’re constantly ignoring that urge because you’re busy getting kids ready or rushing out the door, you can retrain your bowel to not go,” Emily says.
Stress, in particular, has a powerful impact on digestion. “When your body’s constantly in that fight or flight response, digestion basically gets switched off. Blood flow to the gut reduces, and bowel movements slow down,” she says.
Many women notice constipation when travelling, too. “A change in routine, sleep, stress, diet and hydration can all play a role,” Emily says. “Often when we travel, we’re the ones organising everything, which adds stress.”
Embarrassment can also lead women to ignore urges or avoid unfamiliar bathrooms, further slowing things down. Maintaining hydration, movement and regular meals while away can help minimise disruption.
How hormones affect our bathroom habits
Hormonal changes across a woman’s life can significantly affect gut regularity. During pregnancy, rising progesterone relaxes smooth muscle, including the bowel.
“Things can really slow down,” Emily says. Iron supplements, commonly prescribed in pregnancy, are another major contributor. “Some forms of iron are much harsher on the gut than others, and I see iron supplements all the time as a huge culprit of constipation.”
Perimenopause and menopause can also disrupt regularity. “In perimenopause, hormone levels are constantly fluctuating, which can make bowel habits really unpredictable,” she explains. “After menopause, lower oestrogen can slow digestion, even in women who have always been regular.”
The key takeaway? These changes are common, but they’re not something you should just have to put up with.
Where probiotics come in
Probiotics are often marketed for bloating or immunity, but their role in supporting regular bowel movements is frequently overlooked.
“Every strain of a probiotic has a different action in the gut,” Emily explains. “Strain specificity is really important, and you want a strain that has human clinical research to support constipation, at the therapeutic dose used in that research.”
One strain she calls out is Lactobacillus plantarum 299v, which has been shown in clinical studies to reduce IBS symptoms, including constipation, in most participants within four weeks (and is one of the strains used in SolBiome Multi+ Probiotic).
“Probiotics can be amazing for supporting regular bowel movements by helping gut motility, improving stool consistency and calming low-grade inflammation,” she says. “But it really does come down to the strain.”
Rather than grabbing the first probiotic on the shelf, Emily recommends speaking with a healthcare practitioner such as a GP, dietitian or naturopath. “That conversation can make a big difference instead of just choosing whatever,” she says.
When starting probiotics, patience is key. “Some strains can work in as little as four weeks, but others take up to 12 weeks,” she explains. “I always recommend at least three months of daily use to see the full benefits, because these bacteria are helping to heal the gut barrier, and that takes time.”
Can you have too much fibre?
Short answer: yes. Fibre is essential for gut health, but more isn’t always better.
“If you have issues with gut motility or a microbiome imbalance, piling on more and more fibre can actually increase bloating and constipation,” Emily says. Fibre needs enough water, movement and the right gut bacteria to work properly.
Her advice is to increase fibre slowly and focus on diversity rather than sheer volume. “Eating a wide range of different plants feeds different microbes in your gut microbiome, which contributes to diversity and a healthier gut environment.”
Daily habits that make a real difference
Simple lifestyle habits can have a surprisingly big impact on staying regular, and routine is key.
Eating meals at regular times helps regulate digestion, as does calming the nervous system before eating. “Something as simple as taking three deep belly breaths before a meal can help shift your body out of fight or flight,” Emily says.
Movement also matters, and so does how often you snack. Constant grazing can interfere with a process called the migrating motor complex.
“It’s like a housekeeper for your gut,” Emily explains. “It moves undigested food and bacteria through the digestive tract, but it only works during fasting. If you’re constantly snacking, it can’t do its job, which can lead to sluggish transit time and constipation.”
Allowing a three-hour gap between meals can help this natural clean-up process do its work.
Foods that can help quickly
If you’re struggling and want food-first options before reaching for laxatives, Emily has a few evidence-backed favourites.
“My go-to is having two kiwi fruits a day, ideally at night, with the skin on if possible,” she says. “They’ve been shown to improve constipation and can also help with sleep.”
Ground flaxseeds are another staple. “Two tablespoons daily adds bulk to the stool and stimulates bowel movements. They’re also a great plant-based source of omega-3s.”
Chia seeds can help too, but only if prepared properly. “They must be soaked, either in water or as a chia pudding,” Emily says. “Raw chia seeds can actually worsen constipation because they absorb water from the bowel.”
Add in adequate fluid intake, daily movement and consistency, and many women notice improvement within days to weeks.
When constipation is a red flag
Sure, constipation is common, but there are times it should be checked out by your GP.
“If it’s new for you, sudden, or getting worse over time, that’s important to take seriously,” Emily says.
A family history of bowel cancer, or symptoms such as blood in the stool, ongoing severe abdominal pain, vomiting, fever, unexplained weight loss, anaemia or persistent fatigue all warrant medical advice.
Disclaimer: Always read the label of any products mentioned and speak to your healthcare provider before use.
