Keep It Moving — Natural & Functional Ways to Prevent and Relieve Constipation
Part 1 helped you understand why constipation is such a big deal, now let’s dive into what you can do about it.
The good news: you don’t need fancy medications or complicated routines. Many simple, consistent habits and natural supports can help your digestion regain rhythm — making daily bowel movements feel like the norm instead of the exception. Yay!
Build Your Daily “Gut-Flow” Routine
Here’s a functional, easy-to-follow routine to get things moving:
1. Hydrate and add fiber
Water is your digestive lubricant. Aim for at least 2–3 liters/day (or more if you're active or in a hot climate). Choose properly filtered water.
Fiber adds bulk and feeds healthy gut bacteria. Focus on plants: leafy greens, berries, beans, seeds (chia, flax), and whole grains.
Tip: Start your day with a glass of warm water + lemon to “wake up” your digestion.
2. Get moving
Gentle movement — walking, stretching, yoga — stimulates your intestines. Even 10–15 minutes after meals can help.
Try some simple stretches daily: lie on your back, knees bent, feet flat, and twist your lower body gently side to side. It encourages movement in your belly and colon.
3. Nourish your gut flora
A healthy microbiome supports motility. Fermented foods like yogurt, kefir, sauerkraut, and probiotic supplements are some good choices.
If you’ve been taking antibiotics or suspect dysbiosis, consider a broad-spectrum probiotic or targeted gut support.
Include pre-biotic foods too: garlic, onions, asparagus, artichoke, banana. These feed the good microbes.
4. Support with whole foods and herbs
Magnesium: Often called the “relaxer mineral,” it helps muscles (including the gut) move. Magnesium-rich foods: pumpkin seeds, spinach, and walnut-brown rice.
Herbal supports: Aloe vera juice (in moderation), senna (short-term and under supervision), slippery elm, and marshmallow root. These help with stool consistency and movement.
Healthy fats: Olive oil, flaxseed oil, avocado — good fats help lubricate the digestive tract.
5. Optimize your nervous system
Stress and a “fight or flight” state stall digestion. Include 5–10 minutes of calming breathwork daily (inhale for 4, hold for 4, exhale for 6) to shift into “rest & digest.”
Sit on the toilet with good posture: feet flat, lean slightly forward, elbows on knees — this position helps your colon to open more effectively, or get a Squatty Potty! Link - HERE
6. Check underlying factors
Are you on medications that slow motility (e.g., some pain meds, antidepressants, iron supplements)?
Do you have low thyroid, food sensitivities, or low stomach acid? These may contribute to sluggish digestion.
If constipation persists (daily bowel movements not happening), a functional work-up (stool test, gut motility study) may be worth it.
Quick Daily Checklist
Drink warm water + lemon first thing in the morning
Walk or move for 10–20 minutes after lunch
Eat 5+ servings of plants (vegetables + fruit)
Include a fermented food or probiotic
Add one magnesium-rich snack (e.g., pumpkin seeds or greens) and/or take a magnesium supplement
Practice 2 minutes of deep breathing or post-meal relaxation
Sit for 3 - 5 minutes in proper toilet posture if movement feels slow
Reflect: Did I have at least one full bowel movement today?
If yes — ✔ .
If no — add one of the gentle herbal supports above tonight.
When to Consider Supplement Support
If you’ve tried the above consistently for 2–3 weeks and still struggle with daily elimination, consider targeted supplementation.
Support may include:
Gentle herbal laxatives (under guidance) like senna, cascara, or aloe vera
Magnesium glycinate or magnesium citrate (as tolerated)
Probiotics + pre-biotics for gut motility support
Digestive enzymes or support for low stomach acid/gallbladder function
Liver-supporting nutrients, if hormone or toxin load is high
Motility-support herbs: ginger, peppermint, artichoke, chin-pi (citrus peel)
Always check with your healthcare provider before starting herbal support, especially if pregnant, nursing, or on medications.
References
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Constipation & Bowel Movement Facts.
Harvard Health Publishing. The Gut-Brain Connection.
Journal of Clinical Gastroenterology. Physical Activity and Constipation in Adults.