Constipation After 50: Why It Happens (Even When You’re Eating Well)
Constipation after 50 is common, even if you’re eating a healthy diet. If you’ve been trying to do all the “right things” and still feel uncomfortable or stuck, it can be confusing.
In this article, we’ll look at why constipation becomes more common as we get older, what symptoms to look out for, and why fibre and water alone are not always enough.
By the end, you’ll have a clearer understanding of what may be driving your symptoms and what to do next.
If you’ve found yourself thinking:
“I’m eating well, so why is this happening?”
“I feel uncomfortable all the time.”
“Nothing seems to shift it anymore.”
You’re not alone.
Constipation is one of the most common things I see in clinic, particularly in people over 50. However what often surprises people is that it’s rarely just about fibre or water and lets be honest that is what all the generic advice you find online and often given out by other health professionals is telling you to do.
Many of my clients come to me feeling frustrated, uncomfortable and at a complete loss about what to eat. They have tried the obvious advice. Sometimes they have been given conflicting guidance. Often, they have already started cutting foods out in the hope that it will help.
Yet they still feel stuck.
If this sounds familiar, you are not missing something obvious and this article will help you understand what may be going on with your body.
What IS constipation?
Constipation does not just mean “not going every day.”
It can include:
- going less than three times per week
- passing hard or lumpy poo
- straining or discomfort when going
- feeling like you have not fully emptied your bowels
Constipation can be:
- Occasional for example after travel, illness, or changes in routine
- Ongoing (chronic) where symptoms persist for weeks or keep coming back
As we get older, it is also normal for bowel habits to change slightly.
It is important to remember that it can look a little different from person to person. Some people open their bowels every day and still feel constipated. Others go less often but feel completely comfortable. That is why frequency alone does not always tell the full story.
However, ongoing discomfort, straining, or feeling like you have not fully emptied your bowels is not something you should have to just accept.
There is a good resource on patient.co.uk if you are looking for more information
Men versus women
It is now generally accepted with women have a longer intestine than men, some studies show that this can be up to 30cm. These changes can be found in both the small and large intestines. It is hypothesised that changes in the small intestine are due to the making the female body more efficient at absorbing nutrients to support pregnancy.
A longer large intestine (colon) can also account for the higher incidence (almost double) of constipation in women compared with men. This difference between men and women is something I regularly see in clinic.
Why constipation becomes more common after 50
One of the reasons constipation feels so frustrating is that there usually is not one neat, simple cause.
In reality, it is often a combination of things. So lets have a look at what might be going on.
Your gut naturally changes as you get older
As we get older, the natural movement of the bowel can slow down. This means poo takes longer to pass through, more water is absorbed, it becomes harder and more difficult to move.
This is one of the reasons constipation becomes more common with age.
It is a normal physiological change, but that does not mean you just have to put up with it.
Daily habits that quietly affect your bowels
These are often the small, everyday things that make more of a difference than people realise.
Eating patterns often change
Sometimes people are:
Eating less overall.
Skipping meals.
Relying on a smaller range of “safe” foods because their gut has felt unpredictable for a while.
All of that can reduce the natural stimulation your bowel needs to keep things moving. Regular eating patterns can help support gut function and long gaps without food do not tend to help.
Less movement matters
Even if you are still active, small changes in routine can make a difference.
A slower pace of life, more time sitting, driving more, retirement, injury, or just being out of the habit of walking regularly can all affect bowel motility.
Often the simple, dare I say unsexy, advice matters most.
Stress still affects the gut
People sometimes assume stress should be less of an issue later in life, but stress does not disappear. It just changes.
It might be caring responsibilities, one client told me “the older you get the more people to have to worry about”. Often grandchildren seem to cause more worry than your own children did. Poor sleep, health worries, work, family, or just the mental load of trying to manage symptoms day after day.
The gut and brain are in constant communication and stress can affect digestion, sometimes slowing things down and contributing to constipation. This is something I see particularly in women who have gone through a divorce or bereavement.
Ignoring the urge to go
This is a big one.
If you are out, busy, travelling, or just not near a toilet you feel comfortable using, it is easy to put it off going to the toilet. However over time, regularly ignoring the urge can reduce your body’s natural signals and make constipation worse.
This is something I see in teachers and nurses who often can only go at specific times and although I have no scientific evidence to support this I often see this group of women with diverticular disease.
Common things that can make constipation worse
Medications can play a part
This is something that often gets missed.
Certain medications can contribute to constipation, including some pain relief, antacids, antidepressants and iron supplements. It is always worth looking at the bigger picture rather than assuming food is the only issue.
Cutting foods out unnecessarily
I see this often.
Bread gone.
Dairy gone.
Sometimes gluten, fruit, pulses, and all sorts of other foods removed because someone online said they were “bad for the gut.” The problem is that this can make your diet narrower, more stressful and sometimes even worsen constipation.
Drinking more water but not looking at the whole picture
Fluid matters, but it is rarely the whole story on its own.
Constipation is often about the combination of fluid, fibre type, meal pattern, movement, routine, stress, and what else could be going on.
That whole-person view is usually what is missing.
“I just need more fibre”
This is probably the most common assumption, although fibre is important, simply adding more is not always the answer.
Understanding fibre when you have constipation
If fibre is increased too quickly, or without enough fluid, it can make you feel more bloated and more uncomfortable. Good fluid intake is especially important when increasing fibre because without it, poo can become harder and more difficult to pass.
It is usually about getting the right balance, not just more.
Different fibres do different jobs. Previously we referred to fibre as soluble and insoluble and whilst this term maybe considered by some to be outdated it is still a good way of thinking about fibre.
Soluble fibre is fibre that dissolves in water, making a gel in the gut examples of this would be oats, psyllium husk, chia seeds, berries, carrots, legumes.
Insoluble fibres add bulk to your poo, speeding things along, generally these are wheat, bran and vegetables.
In practice this is quite a simplistic explanation as very often food contain a mixture of insoluble and soluble fibre and it does not address the fermentability of certain fibres. If a fibre is more fermentable it leads to the formation of gas which can be painful and well as embarrassing.
When to speak to your GP
It would be unethical of me not to mention this, Sometime I ask potential clients on a discovery call to check in with their GP prior to coming to work with me. If you have any of the following then please seek medical advice:
- A change in bowel habit that lasts more than 6 weeks
- Unintentional weight loss
- Passing blood in your poo
- Needing to get up to open your bowels during the night
- Nausea and or vomiting
- Unable to pass wind
- Fever, loss of appetite, extreme fatigue
It is also advisable to check in with your GP if dietary changes and medicines are not helping.
A final thought
Constipation after 50 is incredibly common.
But common does not mean you have to just accept it.
And it is very rarely about needing to try harder.
Usually, it is about understanding what is actually going on within your body and day-to-day life.
Next steps
If you’re now thinking:
“Okay… that explains a lot, but what do I actually do about it?”
In the next article, I’ll walk you through the simple, practical changes that can help.
If you’re fed up of second-guessing what to eat or feel like you are going round in circles 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
