If you’re dealing with constipation, your first instinct may be to try everything at once: more fiber, more water, more supplements. But sometimes what you don’t do is just as important. Certain habits may actually be making things worse — without you realizing it.
Here are 5 things not to do when you’re constipated (and what to do instead):
1. Don’t Skip Water — Especially in the Morning
Your colon needs hydration to move things along. Skipping your morning water slows everything down.
What to do: Start your day with 8–12 oz of warm or room temperature water, preferably before coffee.
2. Don’t Sit and Strain
Forcing a bowel movement puts pressure on your rectum and pelvic floor, increasing the risk of hemorrhoids or fissures.
What to do: Use a footstool to raise your knees and breathe deeply. Let your body lead.
3. Don’t Overdo Processed Fiber Bars
Not all fiber is equal. Some fiber supplements and bars can bloat you or slow digestion if your gut isn’t ready.
What to do: Prioritize natural fiber from fruits, vegetables, flax, and oats.
4. Don’t Ignore the Urge
Delaying a bowel movement trains your body to “hold it,” which can dull the natural signal over time.
What to do: Go as soon as you feel the urge — and give yourself time to relax in the bathroom.
5. Don’t Rely on Harsh Laxatives
Some over-the-counter laxatives can cause cramping, dehydration, and dependency.
What to do: Use natural support like magnesium, hydration, and gut-friendly habits first.
Final Thoughts
Knowing what not to do when you’re constipated is just as powerful as knowing what helps. Give your body patience, consistency, and support — and let relief come naturally.
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