Not drinking enough water
Too much caffeine and not enough water
Alcohol
Not getting enough fiber in your diet
Consuming highly processed foods
Stress
Leading a sedentary lifestyle, not exercising, sitting for prolonged periods of time, office jobs
Hormonal fluctuations
Straining when going to the bathroom
This can cause enlarged hemorrhoids and a weakened pelvic floor: both conditions can make constipation worse
Not going to the bathroom when you have to go
The longer stool is held in the rectum, the more water is reabsorbed from it, making the stool harder, drier, and more difficult to pass.
When you consistently hold your bowel movements, the rectum becomes desensitized. Over time, the rectum requires more and more feces for the brain to recognize it’s time for you to go to the bathroom. This can become a vicious cycle that worsens your constipation.