Everyday Habits That Can Cause Constipation — And How Prebiotics Can Help

Constipation is one of the most common digestive complaints worldwide, affecting people of all ages. It’s more than just an inconvenience — chronic constipation can lead to bloating, discomfort, fatigue, and a general sense of sluggishness. While many people blame “poor digestion” or a lack of fiber, the truth is that everyday habits often play a much larger role than we realize.

From what you eat and drink to how you move and manage stress, your daily choices can either support or disrupt your gut’s natural rhythm. Fortunately, understanding these triggers — and adding prebiotics to your diet — can help bring your system back into balance.

What Causes Constipation?

Constipation is typically defined as having fewer than three bowel movements a week, or passing stools that are hard, dry, and difficult to expel [1]. It can result from a combination of factors, including diet, dehydration, inactivity, medication use, and stress. Let’s take a closer look at some of the most common everyday habits that can contribute.

1. Low Fiber Intake

Fiber adds bulk and moisture to stool, helping it move smoothly through the colon. A diet low in fiber — often due to processed foods, white bread, refined grains, and fast food — is one of the leading causes of constipation [2].

Not all fibers are equal, though. Insoluble fibers, found in whole grains and vegetable skins, act as natural “bulk formers.” Soluble and prebiotic fibers, on the other hand, feed beneficial gut bacteria that produce short-chain fatty acids (SCFAs) — compounds that stimulate bowel motility [3].

When your diet lacks these fibers, stool moves more slowly and becomes harder to pass.

2. Not Drinking Enough Water

Hydration is essential for healthy digestion. Water helps fiber swell and soften stool, making it easier to move through the intestines. When fluid intake is low, the colon absorbs more water from waste, leading to hard, dry stools that are difficult to eliminate [4].

A good rule of thumb is to drink water throughout the day rather than all at once. Herbal teas, soups, and fruits like oranges and watermelon also contribute to hydration.

3. Ignoring the Urge to Go

Modern life can make it easy to delay bathroom breaks — at work, during meetings, or while traveling. But holding in bowel movements can desensitize your body’s natural signals and make constipation worse over time [5].

It’s best to respond promptly when the urge strikes. Establishing a routine — such as going after breakfast when the digestive system is most active — can help regulate bowel habits.

4. Sedentary Lifestyle

Physical activity stimulates the muscles of the intestines, promoting regular bowel movements. When you sit for long hours, intestinal contractions slow down, and stool can linger in the colon for too long [6].

Even light activity, such as walking after meals, can make a difference. For those with sedentary jobs, short breaks to stand, stretch, or move around every hour can help keep the digestive system active.

5. Stress and Irregular Routines

Your gut and brain are closely connected through the gut–brain axis. When you’re stressed, the body releases hormones like cortisol that can slow digestion and reduce gut motility [7]. Travel, disrupted sleep, or inconsistent eating patterns can have similar effects.

Mindfulness practices such as deep breathing, yoga, or simply eating meals in a calm environment can help reduce the impact of stress on digestion.

6. Overuse of Certain Medications

Some medications — such as antacids, antidepressants, iron supplements, and painkillers — can slow down bowel movements [8]. If you suspect medication-related constipation, talk to your healthcare provider before making any changes.

How Prebiotics Can Help Restore Regularity

While the causes of constipation can vary, one consistent finding is that a healthy gut microbiome supports better bowel regularity. This is where prebiotics come in.

Prebiotics are non-digestible fibers that feed beneficial gut bacteria, helping them grow and produce SCFAs like butyrate, acetate, and propionate [9]. These compounds:

• Stimulate colon contractions, promoting regular bowel movements.
• Enhance mucus production and water content in stool.
• Support gut barrier integrity and reduce inflammation [10].

Prebiotics vs. Regular Fiber

Not all fibers act as prebiotics. While insoluble fibers mainly add bulk, prebiotic fibers — such as inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS) — selectively nourish the microbes that keep digestion efficient and inflammation low [11].

Food sources of prebiotic fiber include:

• Garlic
• Onions
• Leeks
• Asparagus
• Bananas
• Chicory root

However, studies show that most people consume less than 4 grams of prebiotic fiber daily, far below the amount needed to promote optimal gut health [12]. 

The Role of Prebiotic Supplements

For many, consistently eating enough prebiotic-rich foods can be difficult — especially with modern diets and busy lifestyles. Prebiotic supplements can help bridge the gap.

Powdered supplements like ADVAGEN Prebio provide a convenient, soluble form of prebiotic fiber derived from plant sources such as corn. They dissolve easily into drinks or food and are tasteless, non-gelling, and gentle on the stomach.

When taken regularly, prebiotic supplements can:

• Improve bowel movement frequency and stool consistency [13].
• Support a balanced gut microbiome by increasing beneficial bacteria.
• Reduce bloating over time by improving digestion efficiency.
• Enhance nutrient absorption and general digestive comfort.

Unlike laxatives, prebiotics address the root cause of constipation by improving microbial balance rather than forcing elimination.

Everyday Tips to Keep Things Moving

In addition to adding prebiotics, here are a few lifestyle adjustments that can make a big difference:

1. Start the day with warm water — it can stimulate digestive activity.
2. Eat more plant-based foods — fruits, vegetables, and legumes are naturally high in fiber.
3. Stay hydrated — aim for at least 1.5 to 2 liters of fluids daily.
4. Move your body — even a short walk after meals can help.
5. Keep a regular routine — try to go at the same time each day.
6. Manage stress — practice mindfulness, gentle stretching, or relaxation breathing.

The Bottom Line

Constipation doesn’t happen overnight — it’s often the result of small, repeated habits that disrupt the body’s natural rhythm. By identifying these everyday triggers and supporting your gut bacteria with prebiotic fiber, you can restore balance and improve regularity naturally.

Whether through prebiotic-rich foods or convenient supplements like ADVAGEN Prebio, fueling your good bacteria helps your digestive system run more smoothly — making daily comfort the new normal.

References

1. Suares, N.C. and Ford, A.C. (2011) ‘Prevalence of, and risk factors for, chronic idiopathic constipation in the community: Systematic review and meta-analysis,’ The American Journal of Gastroenterology, 106(9), pp. 1582–1591. https://doi.org/10.1038/ajg.2011.164.
2. Slavin, J. (2013k) ‘Fiber and Prebiotics: Mechanisms and health benefits,’ Nutrients, 5(4), pp. 1417–1435. https://doi.org/10.3390/nu5041417.
3. Makki, K. et al. (2018f) ‘The impact of dietary fiber on gut microbiota in host health and disease,’ Cell Host & Microbe, 23(6), pp. 705–715. https://doi.org/10.1016/j.chom.2018.05.012.
4. Flint, H.J. (2016) ‘Gut microbial metabolites in health and disease,’ Gut Microbes, 7(3), pp. 187–188. https://doi.org/10.1080/19490976.2016.1182295.
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6. De Schryver, A.M. et al. (2005) ‘Effects of regular physical activity on defecation pattern in middle-aged patients complaining of chronic constipation,’ Scandinavian Journal of Gastroenterology, 40(4), pp. 422–429. https://doi.org/10.1080/00365520510011641.
7. Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options (2011). https://pubmed.ncbi.nlm.nih.gov/22314561/.
8. Wald, A. (2016) ‘Constipation,’ JAMA, 315(2), p. 185. https://doi.org/10.1001/jama.2015.16994.
9. Gibson, G.R. et al. (2017f) ‘Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics,’ Nature Reviews Gastroenterology & Hepatology, 14(8), pp. 491–502. https://doi.org/10.1038/nrgastro.2017.75.
10. Koh, A. et al. (2016f) ‘From dietary fiber to host physiology: Short-Chain fatty acids as key bacterial metabolites,’ Cell, 165(6), pp. 1332–1345. https://doi.org/10.1016/j.cell.2016.05.041.
11. Davani-Davari, D. et al. (2019c) ‘Prebiotics: definition, types, sources, mechanisms, and clinical applications,’ Foods, 8(3), p. 92. https://doi.org/10.3390/foods8030092.
12. Healey, G. et al. (2018) ‘Habitual dietary fibre intake influences gut microbiota response to an inulin-type fructan prebiotic: a randomised, double-blind, placebo-controlled, cross-over, human intervention study,’ British Journal of Nutrition, 119(2), pp. 176–189. https://doi.org/10.1017/s0007114517003440.
13. Micka, A. et al. (2016) ‘Effect of consumption of chicory inulin on bowel function in healthy subjects with constipation: a randomized, double-blind, placebo-controlled trial,’ International Journal of Food Sciences and Nutrition, 68(1), pp. 82–89. https://doi.org/10.1080/09637486.2016.1212819.