Only having a bowel movement once a week is considered constipation. Constipation occurs when stool passes through the large intestine too slowly, resulting in hard, dry stools that are difficult to pass. There are several possible reasons why someone might only have a bowel movement once a week:
Not Enough Fiber
Fiber is important for regular bowel movements. It adds bulk to stool and helps move it through the intestines. The recommended daily fiber intake is 25-30 grams. However, most people only get about 15 grams per day. Without enough fiber, stool can become hard, dry and difficult to pass, leading to constipation and less frequent bowel movements.
Fiber Recommendations
| Age | Recommended Fiber Intake |
|---|---|
| Children 1-3 years | 19 grams |
| Children 4-8 years | 25 grams |
| Boys 9-13 years | 31 grams |
| Girls 9-13 years | 26 grams |
| Boys 14-18 years | 38 grams |
| Girls 14-18 years | 26 grams |
| Men 19-50 years | 38 grams |
| Women 19-50 years | 25 grams |
To increase fiber intake, eat more fruits, vegetables, whole grains, beans, lentils, nuts and seeds. Taking a fiber supplement can also help.
Not Enough Fluids
Staying hydrated is crucial for regular bowel movements. Fluids help soften stool so it can pass more easily. Dehydration leads to harder, drier stools that are more difficult to pass. This causes constipation and less frequent bowel movements.
The recommended daily fluid intake is around 2 liters for women and 3 liters for men. Make sure to drink plenty of water, as well as other fluids like juice, milk, tea and soup.
Lack of Exercise
Regular exercise helps regulate bowel movements. Being inactive can lead to constipation and infrequent stools. Exercise helps increase muscle activity in the intestines, called peristalsis, which moves stool through the colon.
Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Things like brisk walking, swimming, cycling and strength training can all help improve bowel regularity.
Certain Medications
Many medications can cause constipation as a side effect. Some of the most common culprits include:
- Opioids
- Antidepressants
- Antacids containing aluminum or calcium
- Blood pressure medications
- Diuretics
- Anti-seizure medications
- Iron supplements
If you started a new medication and suddenly developed constipation, that medication may be the cause. Talk to your doctor about alternatives that are less likely to cause this side effect.
Slow Transit Constipation
Slow transit constipation is a disorder affecting the large intestine. It slows the passage of stool through the colon, resulting in infrequent bowel movements. Causes include:
- Poor diet
- Lack of exercise
- Neurological or metabolic disorders
- Pelvic floor dysfunction
- Hormonal imbalances
This type of constipation may require treatment beyond just diet and lifestyle changes. Your doctor can help determine the cause and best treatment options.
Ignoring the Urge to Go
When you feel the urge to have a bowel movement, it’s important not to ignore it. Holding in stool allows more water to be absorbed from it, making it harder and more difficult to pass later.
Try to use the bathroom when you feel the urge. Avoid suppressing the need to go, as this can worsen constipation over time.
Poor Toilet Habits
Sitting on the toilet too long or straining too hard while passing stool can contribute to constipation. Give yourself no more than 10 minutes to use the bathroom. Relax your body and let the stool come out naturally.
Putting your feet on a low stool while on the toilet can help relax the pelvic floor muscles so stool can pass more easily. Do not force, push or strain excessively.
Not Enough Healthy Fats
While fiber moves stool through the colon, healthy fats help keep stool soft so it can pass easily. Sources of healthy fats include:
- Olive oil
- Avocados
- Nuts and seeds
- Fatty fish
Try adding more healthy monounsaturated and omega-3 fats to your diet. This can help soften stool and prevent constipation.
Food Sensitivities
Being sensitive or intolerant to certain foods can damage the digestive tract, impairing its ability to function properly. This can slow digestion, resulting in infrequent bowel movements.
Common food sensitivities include gluten, dairy and FODMAPs. Eliminating problematic foods may improve bowel regularity.
IBS
Irritable bowel syndrome (IBS) is a common digestive disorder that can cause constipation. It affects the large intestine and causes symptoms like:
- Bloating
- Cramping
- Abdominal pain
- Constipation
- Diarrhea
IBS is usually treated with diet changes, stress management, probiotics, exercise and sometimes medications. See your doctor if you think you may have IBS.
Hormonal Imbalances
Estrogen and progesterone help balance fluid levels in the body and influence muscle contractions in the intestines. Hormonal imbalances can disrupt this process and lead to constipation.
Conditions like hypothyroidism, diabetes and polycystic ovarian syndrome (PCOS) can cause hormone imbalances that affect bowel function. Your doctor can test your hormone levels.
Obstructed Defecation
In some cases, an actual blockage or obstruction can cause constipation and impede stool from passing. Causes include:
- Colorectal polyps or cancer
- Anal fissures
- Rectocele
- Pelvic floor dyssynergia
Obstructed defecation requires different treatment than typical constipation. See your doctor immediately if you have blood in your stool, experience any unexplained weight loss or have severe, persistent constipation.
Travel or Change in Routine
Traveling can disrupt your normal bathroom routine, especially if you are adjusting to a new time zone. Jet lag, changes in diet, eating out more and changes to your schedule can all impact bowel function.
Give yourself time to adjust to a new routine when traveling or changing schedules. Eat fiber-rich foods, drink plenty of fluids and try to exercise regularly.
Pregnancy
Constipation affects up to 40% of pregnant women. Hormonal changes cause food to move more slowly through the intestines. Pressure from the uterus can also compress the intestines.
Drink plenty of fluids, exercise daily and eat high-fiber foods like fruits, veggies and whole grains. Ask your doctor before taking laxatives.
Aging
As people get older, their body produces less fluid and muscle activity in the colon slows down. This can make stools harder and bowel movements more difficult.
Regular exercise, a fiber-rich diet, adequate hydration and establishing a bathroom routine can help manage constipation in older adults.
Eating Disorders
Eating disorders like anorexia nervosa and bulimia involve extreme calorie restriction, which can lead to severe constipation. Laxative abuse is also common, which worsens the problem.
Seeking professional help for eating disorders is important. A nutritionist can help restore normal eating patterns and proper bowel function.
Neurological Conditions
Neurological conditions like Parkinson’s disease, multiple sclerosis, stroke and spinal cord injuries can impair nerve function in the colon. This slows muscle contractions and causes constipation.
Ask your doctor about ways to manage bowel function. Stool softeners, laxatives or enemas may be recommended.
Conclusion
Only passing stool once a week is considered constipation and can negatively impact your health and quality of life. Make diet and lifestyle changes, like exercising more, drinking enough fluids and eating fiber-rich foods. Check with your doctor if symptoms persist.
If you suddenly develop constipation after starting a new medication or experience other warning signs like blood in stool or weight loss, see your doctor promptly. Proper treatment can help restore regular bowel function.