A Naturopath’s Guide to Constipation

Constipation is one of the most common yet under-discussed digestive complaints. It affects millions of people worldwide and can significantly impact daily life, from discomfort and bloating to fatigue and skin issues. As a naturopath, I regularly see clients who have "put up with" constipation for years, thinking it was normal to go days without a bowel movement.

Here's the truth: daily, comfortable bowel movements are a key sign of good gut health, and chronic constipation is a signal that your body needs support.

In this blog post, we’ll explore what causes constipation, why it’s so common, how stool testing can help uncover the root cause, and most importantly, what you can do about it through diet, lifestyle, and functional medicine approaches.

Why Is Constipation So Common?

Constipation is defined as having fewer than three bowel movements per week, or having stools that are hard, dry, and difficult to pass. As a naturopath, we like to see you passing a stool daily!

Even if you're going daily, if you're straining, incomplete, or feeling bloated, your body is still trying to tell you that something is a little off with your digestion.

The modern lifestyle contributes heavily to sluggish digestion:

• Highly processed, low-fibre diets

• Inadequate hydration

• Sedentary habits

• Chronic stress

• Ignored or delayed urges to go

• Overuse of certain medications like painkillers or antacids

For many, constipation is not just an occasional issue, it becomes chronic.

Women, especially during hormonal changes (pregnancy, perimenopause), are more prone to constipation due to fluctuations in progesterone, which slows gut motility.

What’s Actually Causing Your Constipation?

There’s no one-size-fits-all reason behind constipation. It’s often a mix of physical, dietary, microbial, and lifestyle factors. As a naturopath, my goal is always to find and address the root cause. Some of the most common contributors include:

1. Gut Dysbiosis: Imbalances in your gut bacteria, particularly a dominance of methane-producing archaea, can directly slow down bowel movements.

2. Poor Digestive Motility: This refers to how efficiently your digestive tract moves food through. Factors like stress, low thyroid function, or lack of movement can slow this process down.

3. Nervous System Dysregulation: If you’re constantly in fight-or-flight mode, your body isn’t prioritising digestion. You need a healthy parasympathetic (rest-and-digest) response for smooth, regular bowel movements.

4. Nutrient Deficiencies: Magnesium, fibre, and water are key for healthy elimination. If you're low in any of these, your stools may be dry and difficult to pass.

5. Structural or Functional Issues: Things like pelvic floor dysfunction, scar tissue, or a history of abdominal surgery can contribute, as well as a poorly positioned toilet posture.

The Role of Functional Stool Testing

If constipation has been an ongoing issue for you, functional gut testing can be a game-changer.

Comprehensive stool tests (like the GI-MAP or Complete Microbiome Mapping) can reveal:

• Gut dysbiosis (bacterial overgrowth or depletion)

• Presence of methane-dominant archaea

• Markers of inflammation or poor digestion

• Parasites or fungal overgrowth

• Beta-glucuronidase levels (related to hormone recirculation)

These insights help create a targeted plan that addresses your unique gut environment, not just the symptoms. Contact me today to order your gut test.

Natural Solutions for Relieving Constipation

Once we’ve addressed underlying causes, we can bring in tools to support daily bowel movements and relieve discomfort. These are foundational strategies I recommend to most clients:

Dietary Tips for Constipation Relief

1. Eat 2 kiwifruits per day: Rich in fibre and a natural enzyme called actinidin, kiwi has been clinically shown to improve stool frequency and consistency.

2. Increase hydration: Aim for at least 2–2.5L of water daily. Dehydration is one of the most common, overlooked causes of constipation.

3. Include flaxseeds daily: Ground flaxseeds are an excellent source of soluble fibre and mucilage, helping to bulk and soften stools. Add to smoothies, porridge, or yoghurt.

4. Add pink dragonfruit to smoothies: This tropical fruit is rich in fibre and can support both gut motility and beneficial bacterial growth.

5. Get a variety of fibre: A mix of soluble and insoluble fibre from lentils, oats, vegetables, and seeds creates the bulk and texture needed for easy elimination.

Lifestyle Tips That Make a Big Difference

1. Move your body daily: Even gentle exercise like walking or yoga helps stimulate peristalsis (the wave-like movement of the gut). Aim for at least 30 minutes per day.

2. Fix your toilet posture: A footstool under your feet when sitting on the toilet helps mimic a natural squat position, straightening the rectum and making elimination easier.

3. Create a morning routine: Try sipping warm lemon water or magnesium citrate first thing in the morning, and give yourself a consistent time and space to go to the bathroom without rushing.

4. Reduce stress and screen time: Your nervous system directly impacts digestion. Incorporate stress-reducing rituals like deep breathing, meditation, or time in nature.

5. Honour the urge to go: Delaying bowel movements regularly can lead to stool drying out and becoming harder to pass. Go when your body signals it's time.

When to Seek Help

If you've tried all the tips and are still struggling with constipation, it's time to dig deeper. Ongoing constipation can be a red flag for imbalances that need proper assessment and personalised care. That’s where naturopathic support and functional testing come in.

You don’t have to live with bloating, discomfort, or irregularity. Whether your constipation is recent or long-standing, there’s a reason, and more importantly, a solution.

Book a naturopathy consult today and let’s uncover the root cause of your digestive issues together.