Can Stress Cause

Constipation?

CONSTIPATION EDUCATION

Does your stomach seem to fill with butterflies whenever you’re nervous or worried? That’s your gut communicating with the rest of your body, responding to your thoughts and feelings. This phenomenon — the gut-brain-hormone axis — can trigger digestive issues like constipation when you’re stressed.

The information provided on this site is for educational purposes only and is not a substitute for professional medical advice. Please consult a healthcare professional for medical advice, diagnosis and treatment.

What’s Making You Stress-Constipated?

While stress is typically associated with worrying or feeling overwhelmed by a difficult situation, it isn't just a mental state. Stress can also be physical, triggered by endurance and high-intensity exercise, illness, injury or lack of sleep.

No matter what causes your stress, your body reacts by going into fight, flight or freeze mode, releasing hormones in response. And when stress is prolonged, it can interfere with your digestive process, wreaking havoc on the ecosystem in your gut.

How Stress Can Cause Constipation

Research confirms that both physical and mental stress can contribute to digestive upset, including constipation. Here’s why.

Stress Can Make Self-Care More Difficult

When you're stressed, you're more likely to turn to unhealthy foods for comfort and convenience. You might also find yourself skipping exercise or forgetting to drink enough water. All of these factors are common contributors to constipation.

Stress Triggers Hormones

When your body is in fight-or-flight mode, your adrenal glands release stress hormones like cortisol and epinephrine, which can slow down digestion and intestinal movement, leading to constipation. Stress can also trigger your hypothalamus to release corticotropin-releasing hormone (CRH) into your gut, which can slow digestion further and cause inflammation in your bowels.

Stress Increases Intestinal Permeability

Everyone has a semipermeable gut, meaning the intestines are designed to absorb water and nutrients from food into the bloodstream. However, when the lining of your intestines becomes compromised and allows more than just water and nutrients to pass through, inflammatory compounds can leak into the gut. This condition, known as leaky gut, can sometimes lead to diarrhea, but it can also cause bloating and the sensation of fullness often associated with constipation.

Stress May Change Your Microbiome

Your gut is home to trillions of bacteria and microorganisms, collectively known as the gut microbiome. Each woman's microbiome is unique and constantly evolving in response to factors like diet and the environment. Research suggests that stress can disrupt the balance of healthy bacteria in your gut, potentially slowing down digestion.

How to Beat Stress-Induced Constipation

Are you finding yourself overwhelmed by difficult thoughts, emotions, or situations that are contributing to stress-induced constipation? While it may feel like self-care is the last thing on your to-do list, these gentle strategies can help you break free from the uncomfortable cycle of stress and constipation, so you can feel more balanced and at ease.

Detox Your Diet

Drinking plenty of water and enjoying whole, unprocessed foods like fresh fruits, vegetables, and whole grains can nourish your body while promoting regularity.

Move It

Regular exercise helps stimulate your digestive system and reduce everyday stress. Activities like cardio, core workouts, and yoga poses that involve twisting and bending are especially beneficial for promoting digestion. Just be sure to consult with your doctor before beginning any new exercise routine.

Cut Back on Unhealthy Indulgences

Alcohol, cigarettes, and foods high in sugar and fat can all contribute to constipation and elevate stress levels.

Make Mindfulness a Routine

Daily journaling, meditation, yoga or reading can help relieve stress. So can spending time in nature or another environment you find relaxing.

Don’t Force It

Sometimes all you need is a little more time. Don’t try to force your body to have a bowel movement — it may just lead to more stress.

Work with a Therapist

If you are dealing with prolonged or recurrent stress, professional therapy can help you identify its causes and learn methods to manage it.

Try DigestLive

If you need occasional relief from stress constipation, try DIGESTLIVE to gently get your bowels moving without unpleasant side effects like cramping, bloating, gas or sudden urgency.

References

Carabotti M, Scirocco A, Antonietta MA, Severi C. The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Ann Gastroenterol. 2015;28(2): 203-209. Accessed March 1, 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/.
Chang Y, El-Zaatari M, Kao JY. Does stress induce bowel dysfunction? Expert Rev Gastroenterol Hepatol. 2014;8(6): 583-585. Accessed March 10, 2023. doi: 10.1586/17474124.2014.911659. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4249634/.
You and Your Hormones. Updated January 2017. Accessed March 10, 2023. https://www.yourhormones.info/hormones/corticotrophin-releasing-hormone.
Camilleri M. Leaky gut: Mechanisms, measurement and clinical implications in humans. Gut. 2019;68(8): 1516-1526. Accessed March 10, 2023. doi: 10.1136/gutjnl-2019-318427. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6790068/.
Mayo Clinic. Chronic stress puts your health at risk. Updated July 8, 2021. Accessed March 10, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037.