When I was still working with clients as a holistic nutritionist, the most common complaint they had was constipation. Many of my clients thought that it was normal to poop once every two, three, sometimes even seven days! However, our digestion system, including our ability to eliminate regularly, is a key component of detoxification . Not only that, but if you’re not properly digesting and pooping, it’s unlikely that you’re absorbing all the nutrient goodness from your diet.
Generally speaking, you want to be eliminating at least once per day, up to three times. Each bowel movement should be easy to pass, no intense straining, and it should be about a 3 or 4 on the Bristol Stool Chart in terms of consistency.
If you’re struggling with constipation, then this article is for you! I’m going to share my knowledge of all things constipation and digestive health so that you can soothe your system with natural diet and lifestyle tips!
1. Drink enough water
Sometimes I feel like a broken record talking about hydration and the importance of getting enough water (and other liquids!) throughout your day. Not only is drinking water important for radiant skin, it’s also a crucial part of a healthy digestive process!
Everything from your saliva to your stomach acid is made from water.
If your digestive system isn’t working from the top down, it’s going to have negative effects on your regularity as well.
Not only is water important for the functioning of the digestive process, but it can also make you constipated downstream. Part of the function of our colon is to reabsorb water and if you aren’t drinking enough that can lead to stools that can be hard and dry and very difficult to pass. Beyond the obvious suggestion of drinking MORE water, make sure you’re eating enough hydrating fruits and veggies on a daily basis such as: cucumber , pears, apples, sweet potato, avocado, berries, tropical fruits such as melons, pineapples and mango. This can really help to hydrate the whole body.
Another way to boost your liquid intake, while also gently supporting your digestive system is by sipping on a cuppa my favourite lemony ginger Everyday Detox Tea. This tea is perfect to sip if you have sluggish digestion since it helps with bile production thanks to the blend of organic herbs like dandelion, burdock, and milk thistle.
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2. Eat more fibre
I never like suggesting people eat more fibre if they haven’t already met their hydration needs. A lack of fibre in the diet is a huge culprit for constipation. The easiest way to get more fibre? Eat more plants, up to 30 different plants a week if you can! Fibre works by stimulating contractions of the bowels, also called peristalsis, which moves food throughout the digestive tract.
However, not all fibre is created equal. Some foods that are high in fibre MUST be consumed with a lot of liquid, otherwise they can promote constipation, which is why step one is always to drink your water! Some of the most commonly recommended fibre sources, like chia, psyllium, flax, and bran are foods that require a lot more hydration if you are consuming them.
You want to aim to incorporate a variety of fibre rich foods into your diet including veggies, nuts, seeds, oats, whole grains, and legumes to ensure you’re getting lots of soluble and insoluble fibre. Soluble fibre, like chia, absorbs water and becomes quite gelatinous, while insoluble water like celery doesn't absorb water, but traps and retains water pulled from your intestines. This helps to move waste through the intestines. All foods have both insoluble and soluble, so either way, you need to drink water!
Try some of my favourite fibre-full recipes:
3. Support your microbiome
Your gut is home to trillions of microbes, known as the "gut microbiome.” One of the roles of the microbiome ( read more about why I’m obsessed with it here! ) is to help with digestion and assist in healthy elimination. Your diet is a major factor that impacts the type of microbes that live in your gut. If you eat a lot of sugar, refined carbs and processed foods, you will have a much less diverse set of beneficial bacteria and it can potentially feed undesirable microbes causing them to flourish in your digestive tract. This imbalance of bacteria can negatively affect gut health and slow things down.
One great way to support the microbiome is by eating lots of different types of fibre, including prebiotic fibre found in delicious veggies like asparagus, onions, garlic, sunchokes (or Jerusalem artichokes), dandelion greens, and apples.
You can also boost your biome by enjoying fermented foods. Some of my favourites include:
Make sure that you buy unpasteurized fermented foods since the process of pasteurizing can kill off all the healthy bacteria that you need to support your microbiome.
4. Get regular movement
Not only is regular exercise and movement great for reducing stress and anxiety (both of which can negatively impact your digestive health), but lack of exercise is also one of the key factors that causes constipation. You may have noticed this for yourself if you sit all day and don't move your body that it is sometimes harder to have a healthy bowel movement.
The increased circulation of regular movement gets your blood flowing and helps to stimulate natural contractions in the large intestine.
I suggest finding some form of movement that you enjoy, whether that’s daily walks, yoga, group fitness classes, swimming, or any other activity that you can regularly commit to and enjoy. Your bowels will thank you!
5. Try a belly massage
Sometimes our digestive system might need a little help, especially if we have been constipated for a long time or have not been eating much fibre to stimulate peristalsis. If you feel things need a little help moving along, try massaging your belly clockwise to follow the natural flow of waste through the digestive system. You can also try hugging your knees into your belly and making clockwise circles with your legs as they gently press down. Happy baby, or wind-relieving pose, can be a helpful addition too!
6. Make time to poop
This might sound obvious, but developing a routine around your bathroom habits can help you become more consistent in your elimination. Think about it: if you’re rushing around the house every morning preparing kids for school or getting ready for work and you don’t actually take the time to sit down and go to the toilet, your body may just hold things in, which can cause constipation.
Even if you don’t necessarily feel like you need to use the bathroom, if you’re working to establish a routine to get your digestion back on track, spend a few minutes on the toilet, whether that is after a big meal or first thing in the morning. Our bodies love a routine and giving yourself the time and space to actually use the bathroom can be a missing piece in establishing regular bowel movements!
7. Try a Squatty Potty
If you spend more time than you think you should on the toilet straining to eliminate, you might benefit from using a Squatty Potty. This little platform that goes around the base of your toilet helps to put your body in a natural squatting position, which is how humans were designed to poop thanks to a muscle in our bodies called the puborectalis. Modern, Western toilets are designed to put us in a sitting position, which only partially loosens that muscle, making it more difficult for us to eliminate fully. By elevating your feet so your knees come above your hips, you are able to fully loosen the muscle and go to the washroom with ease. I love the Squatty Potty so much that I have one in each of my three bathrooms!
8. Check for food allergies or intolerances
If you feel that you’re doing all the right things–eating lots of fibre, regular exercise, drinking water, eating probiotics, and making time to poop but things still aren’t moving, then it might be worth exploring whether you have some underlying food sensitivities. Certain foods, like gluten or cow dairy, are common culprits of digestive distress. These foods can lead to leaky gut, which can slow digestion and impact your ability to eliminate effectively.
I suggest working with a natural health practitioner to get to the root of any potential dietary allergies or intolerances as they can help with an elimination diet and reintroduction plan so that you can pinpoint the foods that are causing issues, rather than avoid all things you fear might be impacting your digestion. This guidance will allow you to avoid the foods that aren’t so great for you, while not needlessly limiting your diet since variety is so healthy!
I hope these diet and lifestyle suggestions help you prevent or relieve constipation, so you can live a joyous life!
Xo Joy
Thank you, Joy. You mention very simple and common suggestions however the reminder is necessary for some of us! ;)
Replyoh good! I'm happy to hear they are good reminders :) Thanks for sharing.