The Basics of Constipation Relief
(Why it’s tricky—and the simple steps worth trying first)
Constipation is one of the toughest issues I see because there are so many variables—hydration, fibre type, nervous-system tone, movement, medications, hormones, gut microbes, pelvic floor function…the list goes on. The good news? A few fundamentals help most people, and they’re safe to try before seeking personalised care.
1) What’s “optimal” vs common range?
Optimal bowel habits (our target):
Frequency: 1–3 motions per day
Effort: easy pass, minimal to no straining
Form: Bristol Type 3–4 (smooth, soft, well-formed)
Feeling: comfortable, complete emptying, no lingering bloat or pain
Common but less-than-ideal:
Some people pass one motion every second day and feel fine, but if you’re getting bloating, hard stools, straining, or incomplete emptying, treat that as a signal to improve habits—or seek personalised help.
Constipation looks like:
Fewer than 3 motions per week, hard/lumpy stools, frequent straining
A persistent sense of incomplete emptying or needing to manually assist
2) Try these first (foundations that matter)
Hydration
Aim for ~35 mL of water per kg body weight daily.
Example: 70 kg × 35 mL = ~2,450 mL (2.45 L/day).
Sip through the day; add an extra glass with your morning routine.
Fibre (but the right kind + the right amount)
Track your intake for a week using an app (e.g., MyFitnessPal).
Target ≥25 g fibre/day (many adults fall short).Increasing fibre intake can be challenging as it willmost likley trigger bloating and gas. Start low and slowly increase to minimise this pretty normal reaction.
Not all fibres suit every gut. Resistant starch and inulin can help some, but may worsen bloating/constipation in others.
A gentler option to trial is partially hydrolysed guar gum (PHGG)—it’s tasteless, mixes into water, and is generally well-tolerated. Start low and follow the label; increase gradually.
Morning movement (before 8 am if you can)
A short walk, mobility sequence, or gentle yoga can trigger natural peristalsis via your body clock and gastrocolic reflex—helping you hit that 1–3/day rhythm.
Toilet posture
Use a toilet footstool (e.g., a “squatty potty”).
Knees above hips + slight lean forward = straighter rectal angle = easier exit.
Probiotics (be picky)
Some strains are more useful than others. A favourite for motility support is
Lactobacillus reuteri (DSM 17938). Give it a consistent trial (e.g., 4–8 weeks) and reassess.
Food-based helpers
Kiwifruit: 2 whole kiwis daily (skin on if tolerated)
Prune juice: 30–60 mL daily
Ginger: 2–3 cups/day of tea made with fresh ginger root (supports motility)
Pelvic floor check
If you suspect muscle or nerve dysfunction (e.g., difficulty starting, feeling blocked, needing to push on the perineum), a pelvic floor physiotherapist can assess for dyssynergia and teach proper coordination.
Bonus supports (nice-to-haves that often help)
Meal rhythm: Eat at regular times; include a proper breakfast to leverage the morning gastrocolic reflex.
Chewing & pace: Slow down; aim for 10–20 chews per mouthful.
Stress & sleep: The bowel is highly nervous-system dependent. Gentle breathwork, HRV-guided relaxation, and 7–9 hours’ sleep can improve regularity.
Caffeine timing: A morning coffee can help—just pair it with water and food.
When to seek help (don’t DIY these)
New or sudden changes in bowel habits, rectal bleeding, unexplained weight loss, persistent night-time symptoms, fever, or severe pain
Long-term laxative dependence
Coeliac disease, IBD, or complex medical history
Medications known to slow the bowel (opioids, some antidepressants, iron supplements, anticholinergics)
Thyroid, perimenopausal, or menopausal symptom shifts
Pregnancy or postpartum pelvic floor symptoms
When the basics above simply aren’t enough or just too hard- someone like me can order more testing especially around food and the microbiome, to create a targeted personalised treatment plan for you.
Educational only and not a substitute for personalised care. Please consult your qualified health practitioner for advice that considers your medical history, medications, and test results.