- Wintertime changes in schedules and eating habits can cause constipation.
- We travel more, exercise less, eat fewer fruits and vegetables, and drink less water.
- Eating more fiber-rich foods, hydrating and walking can help get things going again.
Constipation is a problem for many of us. But if you’ve noticed that you have even more trouble pooping once winter strikes, it’s not your imagination. “We see more constipation in the winter months since we often are less active, hydrate less, decrease our consumption of fresh produce, and travel more for the holidays,” says Cari Riker, RDN, LDN, CDCES. “So it is not the cold that causes increased constipation, rather our habits during that time of year.”
While you can’t change the weather, you can tweak those habits that are making you sluggish. Keep reading, and we’ll share the details.
You’re Not Drinking Enough Water
Adequate hydration is essential for staying regular. But in the colder months, it can be easy to forget to drink up. “Colder weather may blunt thirst cues, making it easier to unintentionally under-hydrate,” says Kelsey Russell-Murray, RD, M.Sc.
Staying hydrated is important for bowel function, helping keep stool soft so it passes through the colon more easily. “With inadequate hydration, the colon will pull water from the stool, making it drier and harder to pass,” adds Riker. And you don’t have to drink cold water to get your fluids in. In the chilly winter months, try drinking hot tea, warm broth or a mug of warm water with lemon or mint to help you stay hydrated.
You’re Eating Fewer Fruits and Vegetables
Unlike the warmer months, when produce is abundant, colder days often focus more on comfort dishes and less on fruits and vegetables. Winter food is typically heavier, and people may consume less fiber from fruits and vegetables, says Kirsten Jackson, B.Sc., a consultant dietitian specializing in IBS.
Unfortunately, that lack of fiber may be backing you up. Fruits and vegetables provide two types of fiber, soluble fiber and insoluble fiber–and they’re both key for smooth digestion. “Soluble fiber helps soften stool, while insoluble fiber adds bulk and helps move it through the gut,” says Russell-Murray., Most women need about 25 grams a day, and most men require roughly 34 grams. However, the majority of Americans don’t come close to meeting this recommendation. If you’re not getting enough fiber, make sure to add it in slowly to avoid unpleasant symptoms like bloating and gas. “Increasing fiber too quickly can backfire. Gradual changes paired with adequate hydration work best,” says Russell-Murray. Speaking of hydration, fruits and vegetables are also filled with fluids—one more way they help ease constipation.
You’re Less Physically Active
When the mercury dips, many people limit their time outside, which can lead to a decline in physical activity. This can take a toll on your health in lots of ways, including more constipation. “Exercise will stimulate peristalsis of our digestive tract, the wave-like motion that moves stool through our intestine,” says Riker. And you don’t need to do high-intensity activity to see a benefit. “Even gentle movement—like walking after meals—can improve bowel regularity,” says Russell-Murrary.
“I always advise my clients to have a minimum of a 30 minute walk each day to help their bowels get going. Especially this time of year having some mid-day sunlight will help optimize their internal body clock more,” adds Jackson. If you have trouble motivating to get moving, try scheduling a walk with a friend or joining a group fitness class to keep things fun.
Your Schedule Has Changed
Any change in your routine can mess with your digestive system. Holiday travel, winter getaways and changes to your sleep habits or eating schedule can all make your digestive system sluggish. But there may be a way to get things moving again, and that’s heeding the urge to go. “Ignoring the urge to go can actually worsen constipation over time,” says Samina Qureshi, RDN, LD, CSDH, a dietitian specializing in GI disorders. “Using the restroom at the same time each day, especially after a warm drink or a meal, can help train your bowels to move more regularly.”
It’s also important to stick to a regular sleep schedule, as your body’s circadian rhythm also plays a role in digestive regularity. “This means getting 7 to 9 hours per sleep each night and having the same sleep and wake times every day to avoid giving yourself a mini-jetlag,” says Jackson. Try to maintain a routine, when possible, even if your schedule is off, as this will help prevent constipation.
Tips to Keep You Regular
During winter, or any other time of year, these expert-backed strategies can help fend off constipation.
- Eat Enough Fiber: “Dietary changes to improve regularity can start with gradually increasing fiber intake from foods such as whole grains, fruits and vegetables, beans and lentils,” says Riker. Aim for at least one fiber-rich food with each meal and snack.
- Try a Footstool: “Using a footstool to elevate your legs can improve rectal positioning and make bowel movements easier,” says Qureshi. While this strategy doesn’t work for everyone, research has found that it can be helpful for some people.
- Snack on a Couple of Kiwis: “Research shows that eating two kiwis per day can significantly improve constipation, particularly in people with [constipation predominant] IBS,” says Qureshi. Kiwis are especially effective for drawing water into the colon, resulting in softer, more frequent stools, without the unpleasant side effects of laxatives.
- Eat Regular Meals: Your digestive system has an internal clock, and regular meals help keep it on schedule. Even if you don’t have time for a full meal, try to at least grab a balanced snack. “Skipping meals or under-eating can slow digestion just as much as low fiber intake,” says Qureshi.
- Talk to a Professional: “If constipation doesn’t improve with nutrition and lifestyle changes, a pelvic floor physical therapy assessment can be incredibly helpful, especially for people who feel the urge to go but struggle to pass stool,” says Qureshi. If you feel that you’re not getting relief from standard changes to your lifestyle, tell your health care provider, who can provide guidance.
Meal Plan to Try
7-Day Anti-Inflammatory Meal Plan to Help You Poop, Created by a Dietitian
Our Expert Take
The cold, dark days of winter have a hidden downside, and that’s constipation. During the winter, we’re often less active, eat fewer fruits and vegetables, and are less likely to hydrate, all of which can back you up. Schedule changes due to travel or shifts in sleep habits don’t help either.
The good news is that making a few simple changes to your routine can keep you regular. Riker recommends focusing on one or two habits each week, such as drinking more water or adding a high-fiber food to one meal each day. “Once those habits feel consistent and manageable, layer in another habit that promotes regularity such as increasing exercise and good sleep hygiene,” she says. Over time, these habits can become ingrained in your lifestyle, no matter what time of year it is.
