Relieving Constipation Naturally

Constipation is a common yet frustrating digestive issue that can impact overall health, energy levels, and even hormone balance. While occasional constipation is normal, chronic sluggish digestion can disrupt gut function, cause bloating, and contribute to hormonal imbalances like oestrogen dominance.

If you’re struggling with slow digestion, the good news is that there are evidence-based strategies that can support you to have regular bowel movements. This guide explores how diet, hydration, movement, and gut microbiome support can improve constipation and promote optimal gut health.

Why Constipation Matters for Overall Health

Constipation isn’t just about discomfort—it affects multiple systems in the body:

• Gut health – When waste lingers in the colon for too long, it can lead to fermentation, gas production, inflammation and an imbalance in gut bacteria.

• Hormone balance – The gut plays a key role in eliminating excess hormones, particularly oestrogen. When bowel movements slow down, an enzyme called beta-glucuronidase can reactivate oestrogen, allowing it to be reabsorbed into the bloodstream. This can contribute to symptoms of oestrogen dominance, such as heavy periods, PMS, and bloating. It can also worsen endometriosis.

• Toxin elimination – The colon helps remove metabolic waste and toxins. Constipation can lead to a buildup of waste products, increasing inflammation and oxidative stress.

To prevent these issues, supporting regular, complete bowel movements is key.

Increase Fibre Intake

Fibre plays a crucial role in gut motility and stool formation. There are two main types of dietary fibre, both of which support digestion:

• Soluble fibre – Found in oats, flaxseeds, chia seeds, legumes, and some fruits, soluble fibre absorbs water to form a gel-like consistency that softens stools and promotes smooth passage.

• Insoluble fibre – Found in leafy greens, whole grains, nuts, and seeds. Insoluble fibre adds bulk to stools and helps speed up gut transit time.

For optimal digestion, aim for 25–30g of fibre daily. However, increasing fibre too quickly can cause bloating and discomfort, so it’s best to increase intake gradually while ensuring adequate hydration.

Some of the best high-fibre foods for constipation relief include:

• Flaxseeds – A great source of soluble fibre and lignans, which also support hormone balance.

• Kiwifruit – Contains actinidin, an enzyme that enhances digestion and promotes regularity.

• Legumes – Rich in both soluble and insoluble fibre, supporting gut motility.

• Oats – A source of beta-glucan, which improves stool consistency and gut health.

Stay Hydrated

Dehydration is a major contributor to constipation, as water is needed to soften stools and keep them moving through the digestive tract. Without enough fluid, stools become dry and harder to pass.

To support gut motility:

• Drink 2–3L of water daily, adjusting based on activity level and climate.

• Include herbal teas like peppermint, ginger, or dandelion, which can support digestion.

• Consume hydrating foods like cucumber, celery, and watermelon.

• Try coconut water for added electrolytes, which help maintain fluid balance in the gut.

Eat More Digestion-Friendly Fruits

Certain fruits contain natural enzymes, fibre, and sugar alcohols that help improve gut motility.

• Kiwifruit – Contains actinidin, which enhances digestion and softens stools. Studies show that eating two kiwifruits per day can improve stool frequency and consistency.

• Prunes and figs – Rich in sorbitol, a natural sugar alcohol that draws water into the colon, softening stools and making them easier to pass.

• Papaya and pineapple – Contain digestive enzymes like papain and bromelain, which support gut function and reduce bloating.

Incorporating these fruits into your daily routine can help support regular bowel movements.

Move Your Body

Physical activity stimulates digestion by increasing intestinal contractions (peristalsis), which helps move waste through the colon more efficiently.

• Walking for at least 30 minutes daily can significantly improve gut motility.

• Strength training engages core muscles, which play a role in healthy bowel function.

• Yoga and stretching help stimulate digestion and alleviate bloating.

• Avoid prolonged sitting, as a sedentary lifestyle can slow digestion.

Movement is a natural way to support gut motility, so staying active is key to preventing constipation.

Support Gut Microbiome Balance

A healthy gut microbiome plays a key role in digestion and regularity. Imbalances in gut bacteria can contribute to constipation, bloating, and slow transit time.

To promote a healthy gut environment:

• Eat prebiotic foods like garlic, onions, leeks, asparagus, and green bananas, which feed beneficial gut bacteria.

• Include probiotic-rich foods such as yogurt, sauerkraut, and kimchi to support microbial diversity.

• Consider testing for gut imbalances if chronic constipation persists, as conditions like small intestinal bacterial overgrowth (SIBO) or Intestinal Methanogen Overgrowth (IMO) can contribute to slow digestion.

When to Seek Professional Support

If constipation is persistent or accompanied by bloating, pain, or hormonal symptoms, addressing the root cause is essential. Stool testing, gut microbiome assessments, or hormonal evaluations may help identify underlying issues.

For those needing a more structured approach, my ebook Constipation Relief Naturally provides detailed guidance on managing constipation and improving gut health through nutrition, lifestyle, and evidence-based strategies. It’s available on my website.