How Common Is Constipation?
• About 15% of Americans experience chronic constipation
• In adults 60 and older, it’s more than 33%
• Most people eat less than half the recommended daily fiber
Why It Matters — More Than Just Discomfort
• Bloating, gas, and abdominal pain
• Hemorrhoids and fissures
• Long-term gut dysfunction
• Weakened immune system
• Increased risk of colon cancer
What the Research Shows
• A large meta-analysis found that chronic constipation is linked to a 30–40% higher risk of colon cancer
• Waste that sits in the colon longer increases contact with potential carcinogens
• Constipation disrupts the gut microbiome, which houses up to 80% of the body’s immune system
• Poor gut health can weaken immune defenses, trigger inflammation, and impair nutrient absorption
What You Can Do Today
1 Increase Your Fiber Intake
◦ Men: 30–38 grams per day
◦ Women: 21–25 grams per day
2 Drink More Water
◦ Aim for 10–12 glasses of water daily (50–95 ounces)
3 Move Your Body
◦ Daily movement stimulates digestion
◦ Even a brisk 20–30 minute walk can improve gut motility
4 Respond to Nature’s Signals
◦ Don’t delay when you feel the urge to go
◦ Create a consistent routine, especially after meals
Bottom Line: Constipation is common, but preventable.
Daily fiber, proper hydration, and regular movement help improve gut health and reduce your risk of colon cancer.
