Constipated? Here Are 10 Natural Ways To Help Keep You Regular
What Is Constipation?
Everyone has a different “normal” when it comes to going to the washroom. Constipation typically occurs when bowel movements are less frequent, and stools are hard to pass – anything that is off the norm for you.
Constipation is defined as having fewer than 3 bowel movements a week; chronic constipation is when this persists for more than 2 weeks. You may be constipated if your stools are hard, dry and difficult to pass, if you experience pain while going to the washroom and if you don’t feel “emptied” after going.
What Causes Constipation?
Constipation is incredibly common, but it is always a sign that something is slightly out of balance in your body's natural rhythm. From daily habits to physiological shifts, here are the most frequent reasons your digestive tract might be running slow:
Dietary & Lifestyle Habits
Often, small elements of our daily routines have the largest impact on our digestive health.
A Low-Fibre Diet: High-fibre foods bulk up your stool and act like a natural broom to keep everything moving. Not getting enough fibre quickly stalls digestion.
Dehydration: Your colon absorbs water from your food waste. If you aren't drinking enough water throughout the day, your body pulls moisture from your digestive tract, leading to hard, dry stool.
Highly Processed Foods: Diets high in processed items, heavy dairy, and unhealthy fats take much longer to break down and lack the structural fibre needed to promote movement.
Lack of Regular Movement: Physical activity stimulates the natural muscle contractions in your intestines. A sedentary lifestyle or a sudden decrease in daily exercise can slow things down.
Routine, Stress, & Habits
Your gut is deeply connected to your nervous system and your daily environment.
Ignoring the Urge: Routinely holding it in or avoiding public washrooms ignores your body's natural signals, which can desensitize your colon over time.
Chronic Stress: High stress triggers a fight or flight response, diverting blood flow and energy away from your digestive organs and halting regular bowel movements.
Changes in Your Daily Routine: Traveling, shifting sleep schedules, or altering your meal times can temporarily throw off your internal digestive clock.
Biological & Medical Factors
Sometimes, changes in your biology, medication, or underlying health dictate your transit time.
Hormonal Shifts & Gender: Women are structurally and hormonally more prone to constipation, particularly due to the dramatic hormonal fluctuations experienced during pregnancy or right after giving birth.
The Aging Process: As we age, our metabolic rate naturally slows down, and the muscle contractions along the digestive tract can become slightly weaker.
Medications & Antibiotics: Certain prescriptions can dry out the bowel or slow motility. Additionally, frequent antibiotic use can alter the delicate balance of your gut microbiome.
Underlying Health Conditions: Ongoing issues like Irritable Bowel Syndrome (IBS), diverticular disease, thyroid imbalances, or neurological disorders directly impact how your body processes waste.
10 Natural Ways to Relief Constipation and Stay Regular
DRINK MORE WATER – water can help soften the stool and promote a healthy digestive tract and bowel movement. Make sure that you’re drinking lots of water each day! Try to avoid beverages that can cause dehydration such as alcohol and caffeine.
EAT MORE FIBRE RICH FOODS – fibre helps to promote healthy digestion. There are two types of fibres – soluble fibre (soaks up water and helps soften stool) and insoluble fibre (adds bulk to your stool, helping it move through your system). Including foods such as beans, lentils, whole grains, fruits (plums, pears, prunes, apples, apricots, bananas, berries, pineapple, dried figs, etc.), cruciferous veggies (broccoli, cabbage, cauliflower), flax seeds, avocado, peas, etc. can help. EAT LESS foods that are high in saturated fat such as meats, cheese and other dairy products.
EXERCISE DAILY – this can help stimulate the colon to get things moving. Get out for a walk or try incorporating yoga into your routine.
TOILET POSITIONING – sitting on the toilet isn’t actually the proper position that your body needs to be in to promote a good bowel movement. Try squatting – place your feet hip distance apart and bring your knees closer to your torso/chest (you can get a foot stool or a “squatty potty” to help get you into this position.
RELAX – it’s important to relax and give yourself time to go to the washroom each day. Being to rushed or stressed/anxious can impact your bowel movements. If you have to go to the washroom – GO! Don’t wait.
INCLUDE HEALTHY OILS IN YOUR DIET– oils help to stimulate the digestive system and also coat/lubricate the intestinal walls for smoother bowel movements. You could try mixing a tsp. of flaxseed oil or aloe very gel into a bit of water. Coconut oil, olive oil, avocado oil – all good things to include.
PROBIOTICS – These healthy bacteria will help promote healthy gut flora and will encourage regular bowel movements. You can find probiotics in some foods, such as sauerkraut, kombucha, tempeh, kimchi, etc. I would recommend a probiotic supplement for overall intestinal health and to help keep your regular.
MAGNESIUM – magnesium rich foods can help stimulate the movement of foods through your digestive tract by relaxing muscles and drawing water into the intestines/bowel. Food’s rich in magnesium include avocado, lentils, beans, bananas, nuts, seeds and oily fish. A magnesium supplement may be beneficial as well.
OMEGA 3 – this goes along with healthy oils, taking an omega 3 fatty acid supplement and/or including some omega 3 rich foods in your diet would be great: fish and seafood – salmon, mackerel, seabass, sardines, herring, tuna and trout; seeds – flax (flax seed oil), chia, and hemp seeds would be great; walnuts; beans (kidney, black, pinto, etc.).
ALOE JUICE – including this can help aid in digestion and relieve constipation. There are other natural supplements/herbs that may be beneficial as well - Vitamin C, rhubarb, and slippery elm to name a few. Always look for something natural vs. a regular over the counter laxative product.
In addition to the suggestions above, keeping a food diary would be beneficial in helping identify foods that are causing you issues and also help you see what you may be lacking in your diet. Know that you’re not alone, constipation is one of the most common GI issues out there. If you find yourself constipated, try some of the natural recommendations above. If your constipation persists, don’t be afraid to talk to your doctor, as uncomfortable as that conversation may be.
Make your health a priority, pay attention to how you feel every day and do what you can to keep yourself healthy.
If you are ready to work with a holistic nutritionist to improve your nutrition and gut health, contact Steph, RHN. Supporting clients with specialized programs with tailored nutrition strategies for conditions like bloating, gas, constipation, is one of our areas of focus.
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