What Actually Helps Constipation After 50

Constipation after 50 is rarely about one single thing.

In this article, we’ll look at the simple, practical changes that can help, from how and when you eat, to fluids, movement and fibre.

If you’ve been trying to do all the “right things” but still feel stuck, this will help you understand what actually makes a difference.

If you’ve read the previous article Constipation After 50: Why It Happens (Even When You’re Eating Well), you’ll know that constipation is rarely just about fibre or water.

It is often a combination of things.

So now we know what could be causing your constipation, lets now look at what you could be doing to help. Most people do not need to overhaul everything. Often, it is about a few simple changes done consistently.

The importance of eating regularly for constipation

Your gut likes two things – regularity and variety.

Regular meals can help stimulate bowel activity, whereas skipping meals or going for a long time can cause your bowels to grind to a halt.

Sometimes even bringing back a consistent breakfast can make more of a difference than people expect.

The benefits of the gastro-colic reflex

It is common to feel the urge to go to open your bowels either first thing in the morning or after having breakfast. This is because a naturally occurring part of your digestion – gastro-colic reflex is strongest in the morning.

When food enters the stomach it stretches, sending signals to the intestine to contract to move food along it. Having high fat meals and large meals can also stimulate the gastro-colic reflex. That’s why as you get older you may find that a creamy sauce when you are out leaves you looking for the nearest bathroom on the way home.

Be consistent with fluids

It does not have to be perfect…………. It just needs to be regular.

Aiming for around 6 to 8 cups across the day is a sensible place to start and it does not have to be water alone. In order for your bowels to function properly your body needs adequate fluid. Note I stated fluid, not water.

Fluid can be tea, coffee, milk, fruit & diluting juices. Fluid in soups, jellies and watery fruit such as watermelon can also be helpful.

It is also worth noting that as we age the sensation for thirst decreases and older adults may often need to be prompted to consume adequate fluids. Setting timers and having a fluid routine can be helpful.

Move your body to help constipation

Movement helps stimulate the natural contractions of the bowel, encouraging stool to move through the gut more efficiently.

This does not have to mean the gym.

A walk.

Gentle stretching.

More movement ‘snacks’ built into your day. Getting up and moving for 5 minutes every hour can be more beneficial on a number of areas rather than one ‘big’ walk once a day.

Work with your body, not against it

Your bowel is often more active in the morning, particularly after eating. For some people, a warm drink in the morning, such as tea or coffee, can help stimulate this response and encourage a bowel movement.

If you are rushing out the door, delaying, or never giving yourself time to respond to that urge, it can disrupt a pattern that might otherwise help you.

Again, simple, but often overlooked.

Think about your toilet set-up

This is small, but often very effective.

Using a small footstool to bring your knees slightly above your hips can make it easier to pass a poo. Sometimes the practical changes are the ones people wish they had known years ago.

A word of caution, if you have recently had a hip replacement, this will contravene hip precautions so don’t do this until your surgeon says it is safe.

Get fibre right, not just higher

Now, this is where a lot of confusion comes from

For some people, the answer is increasing fibre, most people are dismayed to find out that that large bowl of green salad they have been chewing down every lunch time only contains around 3–4 grams of fibre.

For others, it is changing the type of fibre or building it more gradually.

You do not need anything extreme or restrictive. Often it is about including the right foods consistently.

Some helpful options include:

Kiwi fruit

Shown to support regular bowel movements and usually well tolerated. At the end of 2025 the British Dietetic Association produced guidance on treating chronic constipation and recommended eating 2 kiwi fruits per day to help with constipation. Kiwi fruits are also helpful as they are low FODMAP meaning that they don’t cause bloating or diarrhoea.

Oats

A source of soluble fibre that helps keep stools soft

Wholegrains

Such as wholemeal bread, brown rice, wholemeal pasta, whole grain breakfast cereals

Beans, lentils and pulses

Provide fibre and support gut health

Fruit and vegetables

Aim for variety rather than perfection

It is rarely about one “superfood”, it is the overall pattern that makes the difference.

This is where personalised advice matters, because what works brilliantly for one person can make someone else feel worse.

What can I eat & drink to help with constipation – top tips from a Dietitian

If you’re not sure where to start, here are some simple things to focus on:

• Eating regularly, around every 4 hours helps stimulate the gastro-colic reflex. Not eating enough or eating irregular can worsen constipation.
• Drink adequately fluids
• Use a stool to help with toilet positioning
• Eat a varied diet – aim for 5 portions fruit and veg per day, choose wholegrains, incorporate beans, pulse, legumes, nuts and seeds into diet regularly.

For many people, these changes make a real difference however, if they don’t, there are usually other factors involved, and for women pelvic floor can be one of them.

Pelvic floor can impact constipation

This is something that isn’t often spoken about with regards to constipation, often pelvic floor is associated with urinary issues but it can also play a role in constipation.

I often ask women about the births of their children as this can have an impact even decades later.

This isn’t something I can help with but would be something I would recommend you seek the help of a specialist pelvic floor physio.

What I see when clients get the right support

One testimonial that really captures this came from a client who said:

“Before working with Fiona I had persistent stomach problems, constipation and diarrhoea, a poor appetite and had tried many things without success.”

Afterwards, she shared:

“Working with Fiona was informative and practical. My eating habits have improved, fibre has helped significantly, and I now have fewer problems with my bowels and a much better appetite.”

That is what I want people to hear.

Not that there is one perfect food.

Not that there is one magic supplement.

But that with the right support, things can improve.

A final thought

Try not to worry, although I appreciate that is easier said than done.

Small changes really can make a difference.

Next step

If you’re reading this and thinking, “this sounds like me, but I’m not sure where to start or what’s right for me”, you’re not alone.

Constipation is rarely about one single change. It’s usually about understanding your body, your routine, and what’s actually getting in the way.

If you’d like support with that, you are very welcome to get in touch and book a free discovery call.

Fiona Brannigan, BSc (Hons) Human Nutrition & Dietetics, HCPC-Registered Dietitian, Full member of the British Dietetic Association
Fiona Brannigan is a UK-registered dietitian and founder of Inspirit Nutrition & Dietetic Consultancy, based in Ayrshire and working with clients across the UK. With over 25 years of experience, including more than two decades in the NHS,  Fiona has supported thousands of people to improve their health through nutrition.

Her expertise spans gut health, menopause nutrition, digestive disorders, neurological conditions, and rehabilitation following illness. Fiona is particularly passionate about helping adults aged 50+ regain confidence and control over their gut health, manage symptoms such as bloating, constipation, and diarrhoea, and enjoy food without fear or discomfort.

Fiona is regulated by the Health and Care Professions Council (HCPC) and is a member of the British Dietetic Association (BDA). She offers one-to-one consultations online and in person, using evidence-based nutrition and personalised support to help people feel their best at every stage of life.

Book a free discovery call to discuss your gut health goals or learn more about Fiona’s work