How Constipation Causes Weight Gain and 8 Tips to Manage It

How Constipation Can Lead to Weight Gain

Constipation is a common condition that affects people of all ages. It occurs when stool passes through the large intestine too slowly, becoming hard, dry and difficult to eliminate. Constipation can cause a variety of unpleasant symptoms, including abdominal pain and bloating. But did you know it can also lead to unintentional weight gain?

There are several ways constipation can contribute to increased body weight. Let's take a look at the mechanisms behind this phenomenon and what you can do to manage constipation and maintain a healthy weight.

How Constipation Causes Weight Gain

Here are some of the key ways chronic constipation can lead to weight gain:

Stool retention - When stool remains in the colon for longer than normal, extra waste builds up. This adds pounds to the number you see on the scale.
Calorie absorption - With slower transit time, more water is absorbed from stool. This leaves behind hard, dry waste. The body has more time to absorb calories from food still in the digestive tract.
Gas and bloating - Constipation often causes abdominal distension from trapped gas. This makes clothes feel tighter and the number on the scale creep up.
Appetite changes - Some people notice increased appetite when constipated. This may stem from hormonal imbalances or the body's attempt to move things along.
Fluid retention - Dehydration frequently accompanies constipation. The body hangs onto fluid to try softening up dry, compacted stool. Extra water weight adds pounds.
Altered gut bacteria - Constipation changes the balance of gut microbes. This can affect weight management hormones and increase insulin resistance.

As you can see, chronic constipation kickstarts a cascade of effects that work together to promote weight gain. When you factor in changes to diet and activity that often accompany bowel issues, it's no wonder constipation and weight tend to go hand in hand.

Groups at Risk for Constipation-Related Weight Gain

Some groups of people face a higher likelihood of packing on pounds due to constipation. These include:

Older adults - Digestive motility slows with age.
Pregnant women - Hormonal shifts and physical pressure on the colon can cause constipation.
Those with sedentary lifestyles - Lack of activity decreases muscle contractions that help move stool.
Individuals taking certain medications - Opioids, antidepressants, iron and others can cause constipation.
People with metabolic disorders - Diabetes, thyroid disorders and obesity are risk factors.
Those with gut disorders - IBS, diverticular disease, colon cancer and more.
People who recently had surgery - Anesthesia and pain meds interfere with normal bowel function.

Keep an eye out for developing constipation if you fall into any of these high-risk categories. Be proactive about keeping your bowels moving regularly.

8 Tips to Manage Constipation and Avoid Weight Gain

Making targeted lifestyle changes and using certain over-the-counter remedies can get constipation under control. Try these tips to relieve symptoms and prevent unnecessary weight gain:

1. Eat More Fiber

Fiber has powerful effects on bowel regularity. It helps move stool through the colon by adding bulk. Fiber also retains fluid in digestive waste, keeping it soft. Aim for 25-35 grams of fiber per day through fruits, vegetables, whole grains, nuts and seeds.

2. Stay Hydrated

Dehydration is a common cause of constipation. Water is essential for keeping stool soft and easy to pass. Drink at least eight 8-ounce glasses of non-caffeinated fluids per day. Prune juice is also hydrating and has natural laxative properties.

3. Get Moving

Physical activity accelerates digestive transit. Engage in at least 30 minutes per day of moderate exercise like brisk walking or cycling. Strength training also helps stimulate contractions to move stool through the colon.

4. Manage Your Medications

Talk to your doctor about adjusting or switching medications linked to constipation. Laxatives or stool softeners may help counteract side effects of certain drugs you can't discontinue.

5. Try Probiotics

Probiotics support healthy gut bacteria, which influence stool consistency and bowel regularity. Look for broad-spectrum formulas containing species like Bifidobacterium and Lactobacillus. Eat probiotic-rich foods too.

6. Consider Magnesium

Magnesium relaxes intestinal muscles to smoothen the passage of stool. Supplements ease constipation for many people. Get 200-400 mg of magnesium citrate or glycinate daily. Magnesium-rich foods include spinach, almonds and avocado.

7. Use OTC Laxatives Sparingly

Fiber, exercise and fluids should be your first lines of defense against constipation. But over-the-counter laxatives and stool softeners can provide temporary relief if used judiciously. Try milk of magnesia, MiraLAX or Colace as needed.

8. Know When To See Your Doctor

Make an appointment with your healthcare provider if lifestyle measures fail to adequately manage symptoms. Chronic constipation may require prescription medication, tests for underlying conditions or referral to a gastroenterologist.

The Takeaway

Constipation is an uncomfortable problem that can cause frustrating weight gain in multiple ways. Pay attention to your bowel habits and talk to your doctor if you frequently experience hard, infrequent stools. Implementing targeted diet and lifestyle changes can get your digestive system back on track, relieve constipation and help maintain a healthy weight.

FAQs

Can constipation itself cause you to gain weight?

Yes, chronic constipation can directly lead to weight gain through stool retention and bloating. Constipation also causes changes in hormones, appetite, fluid balance and gut bacteria that promote weight gain.

Why does constipation cause bloating and make your stomach look bigger?

When stool moves too slowly through the large intestine, it allows excess gas and fermentation by gut bacteria. This produces bloating and abdominal distension. Constipation also promotes fluid retention, making the abdomen look swollen.

What foods should you eat to relieve constipation?

To relieve constipation, increase high-fiber foods like fruits, vegetables, whole grains, legumes, nuts and seeds. Stay hydrated with water and other fluids. Probiotic foods help support healthy bowel function.

When should you see a doctor for constipation?

See your doctor if constipation persists after trying home remedies. Also seek medical advice if you experience bleeding, weight loss, fever or other concerning symptoms along with constipation.

What laxatives are best for constipation?

Some gentle, over-the-counter laxatives for constipation relief include milk of magnesia, MiraLAX, Colace, magnesium citrate, and fiber supplements. Seek guidance from your pharmacist or doctor.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.