Constipation: Types, Causes, Risks, and What You Can do to Prevent It

Constipation isn’t just uncomfortable—it can become dangerous. Especially after illness, surgery, or certain medications, what seems minor can turn into something serious.

In this episode, we explain what constipation is, why it happens, and what your body needs to function the way it should. We break down the role of hydration, movement, and fiber, and why small changes can prevent bigger problems.

We also talk about who is most at risk, including people with chronic illness, those recovering from abdominal surgery, and anyone taking medications that slow the gut. https://bit.ly/3QEeoRS

Key Moments:

• 00:00 - Intro: The High-Risk Gut (Surgery, Aging, and GLP-1 Meds)
• 01:33 - Fiber-lous Recipe: Spicy Deviled Walnuts
• 02:04 - From Berated Brother to Breakfast Boss: The W.K. Kellogg Story
• 06:11 - Adhesions and Bowel Obstructions, Why Abdominal Surgery Can Cause Constipation 
• 07:29 - Secrets of a Good Movement: Roughage, Hydration, Exercise and Laxative Safety
• 12:49 - "Thinker" on the Throne: Why Your Pooping Posture Matters
• 15:14 - Want to Avoid Constipation? Eat This
• 23:03 - Outro

#constipation #guthealth #digestivehealth #bowelhealth  #fiber #hydration #healthtips #wellness #caregiverlife #endoflife #seriousillness #postoperativecare #nurselife #patienteducation #everyonediespodcast #cancersurvivor #aging #cancersurvivor

Transcript

Hello and welcome to Everyone Dies. Relax and settle in for our podcast about serious illness, dying, death, and bereavement. Because even though everyone dies, no one has to face it unprepared.

In this episode, we break down what constipation is, why it happens, and what your body needs to do to function the way it should. From hydration and movement to fiber and positioning, small changes can make a significant difference. We also talk about who is at higher risk, including people who have had abdominal surgery, chronic illness, or are taking certain medications.

In these cases, constipation is not just uncomfortable. It can lead to complications like bowel obstruction. I'm Marianne Matzo, a nurse practitioner, and I use my experience from working as a nurse for 47 years to answer your questions about what happens at the end of life.

And I'm Charlie Navarrette, an actor in New York City, and here to offer an every-person viewpoint to our podcast. We're both here because we believe that the more you know, the better prepared you are to make difficult decisions. Remember, this podcast does not provide medical nor legal advice.

Please listen to the complete disclosure at the end of the recording. In the first half, Charlie talks about the life of W.K. Kellogg, the inventor of cornflakes, and our recipe of the week. In the second half, I'll be talking about constipation.

And in the third half, Charlie tells us what to eat to prevent constipation. Welcome to our first half. Submitted for your approval, our recipe this week is Spicy Deviled Walnuts, which coincidentally is my screen name on OnlyFans.

Walnuts are a good source of healthy fats, protein, and fiber. Coating them with spices—you can even hold the sugar here—makes them even more irresistible as an offering for your next funeral lunch. Will Keith Kellogg was born on April 7, 1860, to John Preston and Ann Jeanette Kellogg, a family of devout Seventh-day Adventists.

Faith was extremely important to the Kellogg family. But if anything had a bigger impact on Will than his religion, it was his older brother, John. John was considered the smart one, while W.K. emphatically was not.

According to the University of Michigan medical historian Howard Markle, Will's father thought teaching him how to read was a waste of time, and John bullied him mercifully. To top it off, his family never bothered to have W.K. formally educated, because they believed the rapture was imminent, making schoolwork irrelevant. In 1876, John was named director of the Battle Creek Sanitarium.

Will was hired there a few years later. He handled several jobs on top of his duties at the sanitarium, like running a publishing house for John's books and managing the sanitarium's new health food company. W.K. regularly worked 120 hours per week for little pay.

And despite his commitment, John showed little respect for his brother. Quote, A common sight on the sanitarium campus was Dr. John on his bicycle, pedaling from building to building, dictating his thoughts. W.K. frenetically recorded them while keeping up on foot.

William Keith W.K. Kellogg founded his serial company in 1906. It should have been a moment of triumph and joy. W.K. had overcome a hard life on the Michigan frontier to start what was soon to be a booming business and an iconic American brand.

Instead, the founding of the Battle Creek Toasted Corn Flake Company, later the Kellogg Company, marked the darkest time in W.K.'s longstanding feud with his older brother, John. Their bitter fight over the Kellogg name and legacy raged for a decade, culminating in a Michigan Supreme Court case and permanent estrangement. Toward the end of his life, John attempted to reconcile with W.K. He wrote a letter to W.K. in 1941, writing, I am sure you were right in regards to the good business.

I earnestly desire to make amends for any wrong or injustice of any sort I have done to you. The letter was never sent. John's secretary, believing the apology was beneath the doctor's dignity, filed it away.

John died two years later, assuming W.K. had read the letter and refused to respond. The letter was found later and delivered to W.K. in 1948. We'll never know what would have happened if John had been still alive.

Also, the 1994 film, The Road to Wellville, tells the story of John Harvey Kellogg and his methods employed at the Battle Creek Sanitarium at the beginning of the 20th century. It's not a very good film. Yeah, I didn't think so.

Please go to our webpage for this week's recipe and additional resources for this program. This is the part where we ask for your financial support. Your tax-deductible gift will go directly to supporting our non-profit journalism so that we can remain accessible to everyone.

You can donate at www.everyonedies.org. That's every, the number one, dies. Or at our site on Patreon under Everyone Dies. Marianne? Thanks, Charlie.

Constipation occurs when bowel movements become difficult or infrequent. We generally consider constipation to be fewer than three bowel movements per week, and when bowel movements are hard, dry, or difficult to pass. As for frequency, if you've always been infrequent, then the definition is adjusted to what's normal for you.

Everyone is different and frequency is affected by factors like diet, activity level, stress level, lifestyle changes, medications, and health conditions. If you're having regular normal appearing bowel movements without straining or discomfort, your frequency is likely healthy for you. All of this can change if you change your habits, have abdominal surgery, or have treatments that can affect your bowels.

There are two types of constipation. First is called idiopathic constipation, when there is no known cause, which can be recurring or regular. So we don't know why you're not going to the bathroom.

The second is called secondary constipation, which is due to another cause, such as chronic conditions, type 2 diabetes, poor dietary choices, or neurological conditions that may impact intestinal movement. To have a great bowel movement, we need lots of water, movement, and roughage. Water makes it easier for food to pass through the gastrointestinal tract.

When you're dehydrated, your body will soak up water from the food you eat, making your stool dry, hard, and difficult to pass. It'll just sit in your bowel waiting for enough hydration so that it can continue on and out of the body. Exercise keeps your bowels awake and functioning.

A 2024 study by Lay and colleagues found that individuals who engaged in a high level of physical activity were less likely to be constipated. Exercise increases motility and reduces the transit time of food passing through the gastrointestinal tract. The third important part of the healthy bowel movement trilogy is roughage and limiting ultra-processed foods and artificial sweeteners.

Focusing on foods that provide soluble, which may soften stool, and insoluble fiber, which helps move bulk through the intestinal system, is vital for good bowel movement. Nutritional experts recommend consuming between 25 and 35 grams of fiber every day. Soluble fiber has other health benefits.

It works by forming a gummy gel that expands 10 to 14 times its original volume, slows digestion and sugar absorption, binds to bile acids and cholesterol, which is why it can help lower your cholesterol, feeds beneficial gut bacteria, which is the prebiotic effect, and creates feelings of fullness and satiety. Insoluble fiber doesn't dissolve in water, adds bulk to stool, speeds up the transit time of the stool through the intestines, provides mechanical stimulation to intestinal walls, it sort of scrubs the walls clean, and prevents constipation through physical action. Cholly has a list of what to eat to have enough roughage.

The best source of fiber comes from food we eat. In addition to adjusting your diet, you can add fiber supplements, but always check with your health care practitioner or oncologist before taking anything. As an example, I take 2100 milligrams of psyllium husk in capsule form.

Now, you might ask why? When I was diagnosed with kidney cancer five years ago, I had a six-hour surgery. The incision was 16 inches down the front of my body. They moved organs around to get back to my kidney and then tucked it all back in, and hopefully they put it back where they found it, and then stapled me shut.

Whenever you have abdominal surgery, something called adhesions can form. Adhesions are scar tissue that form between tissues and organs that can make it hard for stool to make it through your bowels to the toilet. Now, why am I telling you this? Because for those of you who've had cancer and surgery, you are at risk for constipation and bowel obstructions because of the adhesions.

A bowel obstruction happens when the stool gets hung up on the adhesions, can't get out, and stops where it is. It is blocking or obstructing the bowel. This is painful.

It can be life-threatening and a major reason for rehospitalization. So you want to be very vigilant with your bowel program so this does not happen. So, psyllium husk has nothing to do with stimulating your bowel.

All it does is it adds roughage. It's important to remember you take psyllium husk. You gotta drink a lot of water.

The psyllium is going to absorb water from your bowels like a dry sponge picks up water. If there's not enough water in the bowel, the psyllium will obstruct you. Trust me, you do not want this to happen.

You may be tempted to take laxatives or stool softeners and if suggested by your healthcare practitioner, they can be used for a short amount of time. Stool softeners are sold under the name ducosate sodium or colace. This will add oil to your stool and help to keep it moving and slip out easier.

It can be also purchased with a stimulant in it called pericolace. This activates the bowel to keep moving which in the short term can be okay but your bowel can get used to the stimulation and not want to move without it. You don't need your bowel to become dependent on a laxative to do your business.

If you've had abdominal surgery for any reason, are older or take a GLP-1 medication, you need to be very vigilant about getting enough roughage in your diet, drinking water, and this is the most important, drink your water, and moving your body so you can move your bowels. There's a recently published book called You've Been Pooping All Wrong by Dr. Trisha Parishah that recommends the best position for bowel movements. You want to squat, lean forward, put your elbows on your knees so your body looks like that sculpture The Thinker by August Rodin.

When you're sitting at a 90 degree angle, a muscle called the puborectalis curves around the colon like a sling and helps to keep it shut. But when you're pooping, you want that tube of your bowel to be able to straighten out which is where the squatting comes in. You can get a pair of yoga blocks, put those under your feet, which will raise your knees higher than your hips, allowing the puborectalis muscle to relax so the tube straightens and voila, poopphoria.

Questions, Charlie? Keepers. Wow, really? No shit. No, I'm not quite, I have nothing to ask, but just, I mean, listening to you and all the details of that, it's just, wow, it's just like the smallest thing can, you know, build to something bigger.

Wow. Yeah. How's that for a smart answer? Wow.

Yep. You gotta take care of your bowels. When my kids were little, they would, you know, I'm a gerontologist, so constipation and pooping is usually a big issue in that population, and the kids would ever, oh, my tummy hurts or this or that, I'd say go in the bathroom and poop.

That was my answer for everything. And actually, yes, you're right. There have been times when something was just not moving quite right there, but if I go take a poop, yeah, there we are.

I feel fine. Yeah. It's the cure for, well, not everything, but a lot.

The cure for what your tummy ails you. Okay, good enough. Our third half asks, want to avoid constipation? Eat this.

First, water and other fluids. Adequate fluid consumption is one of the most important dietary components to help avoid constipation. Water makes it easier for food to pass through the gastrointestinal tract.

When you're dehydrated, your body will soak up water from the food you eat, making your stool dry, hard, and difficult to pass. Second, raspberries. Raspberries are high in water and fiber, making them a perfect addition to alleviate constipation.

They also make an excellent snack and can be added to yogurt, oatmeal, or smoothies. Third, steel-cut oats. Steel-cut oats are loaded with soluble fiber, which helps to soften stools.

They are a perfect choice for breakfast because they boost fiber early in the day. Apples. Apples contain both insoluble fiber in the peel and soluble fiber in the flesh of the apple.

One of the soluble fibers that apples contain is pectin, a type of fiber that studies have found to be a significant benefit to the microbiome and to assist in alleviating constipation. Pair apples with peanut butter for an even better fiber boost. Quinoa.

Quinoa is gluten-free and one of the only grains it's considered a pseudo-grain since it's a seed containing large amounts of protein and fiber. Quinoa is an excellent choice as a base for fiber and nutrient-packed vegetable bowls or added to salads to boost protein. Black beans.

Black beans are a great option for plant-based burgers or fiber-rich dips. As another plant-based protein option, black beans have been associated with better gut health and may help in the prevention of multiple chronic conditions. Avocados.

Avocados are probably the best combination of healthy fat and fiber. A 2024 study found that consuming one avocado daily significantly improved overall diet quality. Put avocados on whole grain toast or enjoy some guacamole with fiber-rich, high-quality corn chips or a snack.

Brussels sprouts. Brussels sprouts are a cruciferous vegetable like broccoli and kale and may help constipation due to their high fiber concentration. However, if constipation is coupled with gas or bloating or if you're suffering from irritable bowel syndrome or other digestive issues, cruciferous vegetables may sometimes make constipation worse.

Peanut butter. Peanut butter contains both fiber and magnesium. Magnesium has been associated with lower rates of constipation in multiple studies.

Add peanut butter to smoothies and sauces or on celery. Chia seeds. Chia seeds became a popular remedy for constipation on social media recently when influencers suggested mixing the seeds with water for a constipation remedy.

The fiber and omega-3s in chia seeds make them an excellent dietary addition for better bowel movement and potentially better overall health. Chickpeas. Chickpeas are packed with protein, fiber, and flavor.

Also, chickpea flour can make a great alternative to white flour, which has no fiber, for pancakes, muffins, cookies, and other breads. Popcorn. Popcorn is a great snack to consider if you're trying to avoid constipation.

Studies also show that popcorn is rich in antioxidants. The ideal way to enjoy popcorn is to consume it plain, without excess butter and sugar. I love butter.

And sugar. And sugar, but I've never put sugar on popcorn that I can recall. You've had caramel corn, that was sugar, and kettle corn.

God, I love kettle corn. You're right, I was just thinking plain old... Sugar. You know, yeah.

You gotta get creative with the sugar. I do enjoy caramel corn, especially when it's warm. And peanuts in it.

That's good. And peanuts. And we're not talking Cracker Jacks here, we're talking the real stuff.

But Cracker Jack's good too. Yes. But we digress.

Yes. So let's get back to the show and lentils. Lentils contain prebiotic fiber and have been found in studies to help reduce overall inflation.

Inflammation, not inflation. Wouldn't it be great if that helped with inflation? Damn. Yes, it would.

We could pay with lentils. In a perfect world, yes. All right.

Lentils. Lentils contain prebiotic fiber and have been found in studies to help reduce overall inflammation. Consider lentil soup as your go-to for obtaining the hydration benefits of liquid with the lentils fiber.

Prunes. Studies have shown that prunes and other dried fruits increase stool frequency and reduce the risk of constipation. Prunes can be consumed whole or as a juice.

Walnuts. Walnuts are the only nut abundant in omega-3 fatty acids. Although all nuts have been shown to improve gastrointestinal health, walnuts have been studied extensively for their impact on the microbiome.

Eat walnuts alone, mixed in with popcorn, or added to salads. And last but not least, kiwi fruit. Kiwi is a sweet alternative to fiber-lacking desserts.

A 2022 study found that two kiwi fruits a day were as effective as psyllium, found in many over-the-counter laxatives, in treating constipation. Foods made with a lot of oil, butter, or grease, such as fried foods and commercially baked goods, may lead to constipation, according to Johns Hopkins Medicine. So, avoid processed foods, which are stripped of fiber, such as processed and ultra-processed foods, like fast foods and snacks, may keep fiber intake too low to move bulk through the system adequately.

Processed meat can contribute to poor gut health, research shows. Dairy may also be problematic for individuals trying to reduce constipation. Although dairy contains nutrients essential to the microbiome, studies show that for individuals who experience lactose intolerance, it can often lead to further constipation.

May your bowel function be forever in your favor. Stay tuned for the continuing saga of Everyone Dies, and thank you for listening. You can find more episodes on Spotify, Apple Podcasts, or your favorite podcast app.

Follow and subscribe to the show. Share it with someone today. This is Charlie Navarette, and from J.K. Rowling, the writer of Everything Harry Potter, things we lose have a way of coming back to us in the end, if not always in the way we expect.

And I'm Marianne Matzo, and we'll see you next week. Remember, every day is a gift. Never disregard professional medical advice or delay in seeking it because of something you have heard from this podcast.

If you think you may have a medical emergency, call your doctor or 911 immediately. Everyone Dies does not recommend or endorse any specific tests, practitioners, products, procedures, opinions, or other information that may be mentioned in this podcast. Reliance on any information provided in this podcast by persons appearing on this podcast at the invitation of Everyone Dies or by other members is solely at your own risk.