Let’s Talk Constipation: Gentle, Evidence-Based Tips for Relief
Hormones aren’t meant to be in a consistent state of ‘balance’ - be wary of wellness influencers and supplement companies using this term!
My Top Tips for Constipation Relief
As a women’s health dietitian with a focus on intuitive eating, I see many women—especially those in their 40s and 50s—struggling silently with constipation. Whether it's from hormonal shifts in perimenopause, years of dieting, or just the chaos of life, irregular bowel movements can feel frustrating, uncomfortable, and even embarrassing to talk about.
But constipation isn’t just about discomfort—it can affect your energy, your mood, and your relationship with food and your body. The good news? There are gentle, sustainable ways to support regular digestion without resorting to restrictive diets or harsh laxatives. Let’s dive into what the science says about managing constipation in a way that supports both hut health and overall well-being.
1. Eat Enough - and Regularly
You might be surprised to learn that under-eating can slow digestion. Your gut, like the rest of your body, needs enough fuel to function well. Eating meals at consistent intervals helps regulate the gastrocolic reflex, which stimulates movement through your digestive tract.
🔬 The research says: Irregular eating patterns are associated with gastrointestinal disturbances, including constipation. In fact, studies suggest that skipping meals or following restrictive diets may decrease colonic motility and stool frequency.
💡 Try this: Aim to eat every 3–4 hours, guided by your hunger cues. If hunger is hard to detect after years of dieting, gentle structure—like adding a mid-morning or mid-afternoon snack—can help your gut find its rhythm again.
2. Don’t Skip Breakfast
Your colon is most active in the morning, thanks to the gastrocolic reflex, which increases colonic activity after meals. Eating a nourishing breakfast can kickstart this reflex and help promote a morning bowel movement.
🔬 The research says: A mixed meal containing fiber, fat, and protein is more effective at stimulating the gastrocolic reflex than a carbohydrate-only meal. In one study, participants who consumed breakfast had more frequent bowel movements compared to those who skipped it.
💡 Try this: Choose a balanced breakfast with fiber (like oats, fruit, or wholegrain bread), protein (such as yogurt, eggs, or nut butter), and healthy fats to help your gut get moving.
3. Prioritise Sleep and Hydration
We often think of sleep and hydration as basics—but they are vital for digestive health.
🔬 Sleep: Disrupted sleep patterns can negatively impact gut motility. A 2021 study found that poor sleep quality was associated with increased prevalence of constipation, particularly in women (Gao et al 2021).
🔬 Hydration: Water helps soften stool and supports intestinal motility. Dehydration is one of the most common and overlooked causes of constipation.
💡 Try this: Aim for 7–9 hours of consistent sleep and include a regular wake/sleep schedule. And yes, drink more water—especially if your diet includes plenty of fiber (fiber without water can make constipation worse!).
4. Add More Plants—and A Few Probiotics
Eating a diverse range of plant foods not only increases fiber intake but also feeds the beneficial bacteria in your gut. A well-nourished microbiome is linked to better bowel regularity.
🔬 The research says: Higher plant diversity in the diet is associated with a more robust and varied gut microbiota, which supports regular bowel habits. The probiotics in fermented foods like yogurt, kefir, and kimchi may also enhance digestion and stool consistency.
💡 Try this: Add a variety of fruits, vegetables, legumes, nuts, seeds, and whole grains throughout the week.
Bonus: kiwifruit contains an enzyme called actinidin, which has been shown to improve stool frequency and softness without side effects.
5. Use A Poo Stool - Honestly, It’s a Game Changer!
One of the most effective (and underutilised) tools for constipation relief is a stool—literally. Raising your knees above hip level helps align your rectum for easier elimination.
🔬 The research says: Using a footstool to assume a squatting position significantly reduces straining and incomplete evacuation in people with constipation. It works by relaxing the puborectalis muscle and straightening the anorectal angle.
💡 Try this: You don’t need a fancy product—even a sturdy box will do. Place it under your feet when you’re on the toilet and lean forward slightly. Many of my clients say this simple change makes a big difference.
Final Thoughts: Trust Your Body, Nourish Your Gut
Managing constipation isn’t about quick fixes—it’s about understanding and supporting your body’s natural rhythms. If you’ve spent years ignoring hunger cues, fearing certain foods, or pushing your body too hard, be gentle. Rebuilding trust with your body takes time—and your digestion is part of that journey.
Want personalised nutrition care optimise your gut health?
If you're looking for personalised support to improve your gut health in a compassionate, non-diet way, I’d love to help. Book a free 15-minute Discovery Call with me today to explore how getting the right nutrition can help alleviate constipation and other gut related symptoms effectively.
References:
Wald, A. (2007). Constipation: Advances in diagnosis and treatment. JAMA, 298(8), 935–945.
Bharucha, A. E. et al. (2013). Mechanisms of gastrocolonic response: Modulation by meal composition. American Journal of Physiology-Gastrointestinal and Liver Physiology, 304(9), G748–G755.
Murakami, K. et al. (2014). Meal frequency and breakfast skipping in relation to bowel movements in young Japanese women. Appetite, 76, 116–121.
Gao, X. et al. (2021). Poor sleep quality is associated with constipation in women: A cross-sectional study. BMJ Open, 11(1), e042892.
Anti, M. et al. (1998). Water supplementation enhances the effect of high-fiber diet on stool frequency and consistency in healthy subjects. Gut, 42(2), 235–238.
McDonald, D. et al. (2018). American Gut: An Open Platform for Citizen Science Microbiome Research. mSystems, 3(3).
Dimidi, E. et al. (2014). Fermented foods: Definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and disease. Nutrients, 11(8), 1806.
Chan, A. O. et al. (2007). Kiwifruit improves bowel function in patients with irritable bowel syndrome with constipation. World Journal of Gastroenterology, 13(35), 4771–4775.
Sikirov, B. A. (2003). Comparison of straining during defecation in three positions: Results and implications for human health. Digestive Diseases and Sciences, 48(7), 1201–1205.
Please note: This blog is intended for educational purposes and should not replace personalised medical advice. Consult a qualified healthcare provider for individual concerns.
