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Constipation means having trouble passing bowel movements or going less often than usual for you. Stools may be hard and lumpy, and you may need to strain. Eating more fibre is one of the first things to try, along with fluids and regular activity.
Is it constipation if I do not go every day?
Not necessarily. Healthdirect explains that normal bowel habits for adults can range from three times a day to once every three days.
Which high-fibre foods can help?
Healthdirect recommends eating more high-fibre foods, such as fruit and vegetables. Common sources of fibre include:
- Fruit, such as pears, apples, kiwifruit and prunes
- Vegetables, such as carrots, broccoli and green peas
- Wholegrain bread, oats and brown rice
- Legumes, such as lentils, chickpeas and beans
- Nuts and seeds
Add fibre gradually, as a sudden increase can cause wind and bloating. If you have a bowel condition or follow a special diet, ask your doctor or dietitian first.
Why do fluids matter?
Drink plenty of water and other fluids. This matters even more with fibre supplements such as psyllium, which absorb water to soften stools.
What else can help?
- Be physically active regularly.
- Go to the toilet when you feel the urge.
- Do not go “just in case”.
- Rest your feet on a footstool, put your elbows on your knees and lean forward.
- Use relaxation techniques if stress or anxiety plays a part.
What can cause constipation?
Common causes include low fibre, too little water, low activity, changes in routine, and stress. Pregnancy can also play a part, as can some medicines, including opioid pain relievers and some antidepressants. Medical conditions, such as thyroid problems, can also cause it. Sometimes no cause is found.
What are the main types of laxatives?
- Bulk-forming: psyllium, ispaghula and sterculia. These usually work within about 24 hours, sometimes 2 to 3 days.
- Osmotic: lactulose, macrogol and magnesium salts. These usually work in 1 to 3 days.
- Stimulant: senna and bisacodyl. These usually work in 6 to 12 hours and may cause stomach cramps.
- Stool softeners: docusate. This usually works in 12 to 72 hours.
Ask a pharmacist which type suits you, especially if you take regular medicines. You can read about one osmotic laxative in our Movicol Sachets information.
When should I see a doctor?
See a doctor if constipation is severe or does not improve with lifestyle changes, or if you are worried. Also see a doctor if you are over 50 or have a family history of bowel cancer.
When is it urgent?
Get urgent care if constipation comes with unexplained weight loss, blood in your stools or rectal bleeding, severe stomach pain, cramping or bloating, or vomiting. Call triple zero (000) in an emergency. For health advice, call Healthdirect on 1800 022 222.
Source: Healthdirect: Constipation.
General education does not replace individual medical advice. Updated November 2026.
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