Constipation Tips from a Gut Health Dietitian
Let’s be honest—constipation is the worst. It’s uncomfortable, frustrating, and can throw off your whole day (or week). And while it might not be the most glamorous thing to talk about, it’s so important. Your gut is your body’s communication hub, and when things aren’t moving, it’s usually a sign something deeper is going on.
As a functional dietitian who works with digestion daily, I can tell you: constipation is never just about the bathroom. It can affect your energy, mood, skin, hormones, and immune system.
The good news? There are natural, effective ways to support your gut, improve motility, and finally feel some relief. Let’s get into it. 💩
The Signs of a Good Poop
First, I want to get more specific about what our goal is. Here’s what’s normal:
1-3 bowel movements per day
Well-formed like a sausage or snake
Light to dark brown in color
Feels complete and you don’t have to strain to get it out
Causes of Constipation
So what causes constipation in the first place? There are a lot of different factors that can lead to chronic constipation and figuring out your root causes is the key to getting things moving in the right direction.
Common causes of chronic constipation:
Lack of fiber
Dehydration
Chronic Stress
Gut infections or imbalances
Lots of antibiotics
Sedentary lifestyle
Slow thyroid function or hypothyroidism
Inflammatory diet / standard American diet
Poor gut motility
Constipation Tips
Let’s get into the details of how to improve your constipation and achieve that perfect daily BM.
CONSTIPATION TIPS: THE BASICS:
Make sure you’re eating enough
3 meals/day + 1-3 snacks
Eat every 3-5 hours throughout the day
Protein + carbs + fiber + fat at every meal
Eat plenty of fiber-rich foods
Aim for a variety of colorful plant foods in your diet - vegetables, fruits, nuts & seeds, whole grains, and beans & lentils
2 kiwis per day have been shown to improve constipation - see the study here
Fiber supplements: psyllium husk, Sun fiber, acacia
Be sure to increase water intake when adding fiber supplements
It can be helpful to work with a dietitian when choosing the best fiber supplement for you
Slow down at mealtimes and chew your food to applesauce consistency before swallowing
Hydrate with water + minerals
Daily movement like walking, yoga, Pilates, or weight training
Stress management & nervous system support
Address stressors in your life and minimize them where you can & prioritize setting boundaries. Therapy can be super helpful with this!
Support your nervous system with practices like breathwork, meditation, gentle yoga, and time in nature
CONSTIPATION TIPS: CREATE A POOP ROUTINE
Sit down on the toilet around the same time every day (preferably in the morning) - this signals to your body that it’s time to go. Relax, take some deep belly breaths, and allow 10-15 minutes (if you still don’t go after that, get up and try again later).
Use a Squatty Potty to get your body into the ideal squatting position
MY GO-TO CONSTIPATION SUPPLEMENTS FOR A LITTLE EXTRA HELP:
Magnesium citrate
Integrative Therapeutics Motility Activator
**I recommend trying these once you’ve already implemented the foundational habits described above.
**These supplements can be great to get things moving but they are not a root cause solution - I recommend them as temporary, as-needed support while we figure out your root causes.
You can access some of my favorite constipation supplements on Fullscript here. (Create an account and go to the Constipation Support plan).
Ready to Feel Like Yourself Again?
Constipation doesn’t have to be your “normal”. Whether it’s stress, sluggish motility, or an underlying gut imbalance, there is a root cause—and with the right tools, your body can get back into rhythm.
If you’re tired of guessing and want a strategy that actually works (and lasts), I’d love to support you.
Together, we’ll uncover what’s really going on, create a plan that fits your lifestyle, and get your digestion—and energy—moving in the right direction. Apply here to get set up as a 1:1 client.