What to Know About Occasional Constipation*

We get it: Most people don’t want to think about or talk about occasional constipation. So let’s  call it regularity instead — as a reminder that it’s a part of regular, everyday life. When your regularity routine gets off-schedule on occasion, focus on fiber (not harsh stimulants, teas, etc.). Read on to learn what occasional constipation really is, who’s more likely to experience it from time to time — and how to maintain regularity.

What is Occasional Constipation?*

Occasional constipation technically means having a bowel movement less than three times a week. It can also mean you’re passing stool that’s hard, dry, lumpy, difficult or uncomfortable. It can also feel incomplete. About 16% of US adults experience occasional constipation.* 

What Can Cause Occasional Constipation?* 

You’re taking medications. Certain ones can impact regularity. 

You aren’t drinking enough water. Adequate hydration makes BMs more comfortable and easier to pass. When you don’t drink enough water, your colon takes moisture from food waste – and that can make your stool harder to pass.

You’re away from home or off schedule. Regularity is part of the body’s normal routine. Travel, changes in diet or shifts in schedules can impact your bathroom routine. 

You’re over age 60. 33% of 100 adults age 60 or older deal with occasional constipation.

You’re a woman. It’s more common in women, especially during pregnancy or after giving birth.

You’re not getting enough fiber. Dietary fiber (the part of plants we can’t digest) can impact regularity. Soluble fiber forms a gel that supports digestion; insoluble fiber “bulks” up stool by drawing water in (so it’s easier to pass). 

Kiwifruit for Occasional Constipation*

Did you know that a common fruit has been scientifically proven to promote regularity and reduce occasional constipation?* Kiwifruits provide fiber, nutrients and a unique digestive enzyme called Actinidin. This combination benefits digestion, regularity and microbiome health.*

The dietary fiber found in kiwifruits retains more water than other common sources of fiber. It can also swell up more! It takes on three times its original volume (12 times more than wheat bran, six times more than apple fiber and 150% more than psyllium). Kiwifruit fiber also has twice the water retention capacity of apple fiber and four times that of wheat bran. This is what allows green kiwifruits to help maintain normal bowel movements.*

Tips to Promote Regularity 

  • Eat enough fiber. It only comes from plants, so add more to your diet or turn to functional foods with added fiber. 
  • Processed carbs usually have had the fiber removed, so choose whole grains and unprocessed foods whenever you can. Low-fiber and no-fiber foods can make it harder to go.
  • Drink more water. Staying hydrated can make going #2 easier, since your body won’t need to take excess moisture from food waste.  
  • Exercise benefits your digestive system. Start with a walk after meals (especially bigger meals).
  • Go when nature calls. When you delay the urge to use the bathroom, it can make passing your stool harder. 
  • Elevate your feet on a stepstool or “squatty potty.” This can help relax your body and make it easier to go.