My Best Constipation Tips!
Can't poop? Here's how to fix that:
There’s nothing more uncomfortable than putting on your audition outfit, competition costume, or game day uniform, only to feel extra bloated than normal because you haven’t pooped in 2 or 3 days.
Idk about you, but if I don’t poop, my entire day is thrown off and I’m grumpy about it until I finally do go to the bathroom. I usually won’t even leave my house in the morning until I’ve pooped… it’s a whole thing 😂
Luckily, there is a LOT you can do with your nutrition and lifestyle to become that person who poops with ease every single morning like clockwork.
First, let’s define what constipation really is.
Constipation can be roughly defined as any one of the following:
Less than 3 bowel movements per week
Straining to start or complete a bowel movement (having to force it out)
Having stool consistency that looks like pebbles or rocks
Feeling like you haven’t completely emptied, like there is more left, but it’s stuck
Also, there can be occasional constipation (fairly normal, especially if you’re traveling), and there can be chronic constipation (not normal, we want to address this).
What actually causes constipation?
There are a lot of possibilities here…
Slow transit time → This can happen for different reasons including not eating enough fiber, dehydration/not drinking enough water, or not consuming enough electrolytes like sodium and potassium. Certain medications can also slow down transit time through the digestive tract.
Pelvic floor dysfunction/muscular problems → If our pelvic floor muscles are tight, it can be more difficult to have a bowel movement. Using a squatty potty may be helpful, as well as working on breathing and relaxing/releasing pelvic floor muscles.
Food sensitivities
Hypothyroidism → Your thyroid is like the thermostat on your body, it dictates the pace at which things run. With hypothyroidism, your thyroid is sluggish, and things are slowed down, including digestion and therefore bowel movements.
Insufficient or inadequate digestive output → This means not producing enough stomach acid, pancreatic enzymes, and/or bile, which typically results in not digesting food as well as we should be
STRESS → This is a huge one, but stress has a profound impact on digestion in so many ways
I will write an additional blog post in the future that unpacks some of these above “root causes,” but for now I just want to share constipation troubleshooting tips and tricks that (1) I have personally used, or (2) my clients have found success with.
Tips for improving constipation:
(1) Hydration + electrolytes (particularly potassium)
Water is ESSENTIAL for a good poop because it helps soften stool and support gut motility. Potassium is also critical because it helps draw water into the digestive tract and stool, and helps muscles contract to move things along (this is called peristalsis), making stool easier to pass.
Aim to drink at least half your body weight in ounces of water per day. Consume plenty of potassium rich foods, such as potatoes, squash, cooked greens, meat and seafood, dairy like greek yogurt and cottage cheese, beans and legumes, coconut water, and aloe vera juice.
Adding an electrolyte powder to your water, especially first thing in the morning, can really help with getting you to have a bowel movement. I love the brand Cure (you can save 20% on your order using code EATINGWITHAL). But there are lots of good brands out there that will do the trick! Liquid IV (recommend sugar free option in the morning/away from physical activity), Re-lyte, Trace Minerals, etc.
(2) Fiber
We need a wide variety of different types of fiber from different foods, ideally close to 25 to 30 grams per day (most people are not even coming close to that).
There are 2 types of fiber:
Soluble fiber → Absorbs water, forms a gel; Good for dry, hard stools
Insoluble fiber → Adds bulk, speeds transit; Can help if motility is slow
For many people, a combination of both fibers (alongside adequate hydration) is most effective.
My favorite, go-to fiber foods to help me poop are blueberries and raspberries, papaya, chia seeds, oatmeal, and beans.
IMPORTANT! If you're increasing fiber—especially soluble fiber—you must increase fluid intake too. Without enough water, fiber can make constipation worse by drying out stool.
Psyllium husk supplements can be very helpful for constipation! It is a natural dietary fiber that promotes regular bowel movements. It’s a soluble fiber that absorbs water to form a gel-like substance in the intestines, which adds bulk to stool and makes it softer/easier to pass. It also helps with gut motility by promoting the muscular contractions that move stool through the intestines.
If you decide to try psyllium husk, make sure you drink plenty of water, including a full glass of water when you take it. I like to put a splash of orange juice with it as well to make it more palatable. THIS is the brand I use and recommend.
(3) Morning routine
Create a relaxing morning routine and allow yourself adequate time to poop before you leave the house. Try a hot beverage, whether it's tea, coffee, lemon water, whatever floats your boat. Adding a little bit of fat like coconut oil, MCT oil, coconut milk, or heavy cream can also help with motility and get things moving. Try to relax and take deep breaths to calm your nervous system.
(4) Magnesium citrate
I love using this form of magnesium, from the brand Natural Calm, for occasional constipation or when I travel. It works by simply drawing water into your stool, making it softer and easier to pass.
(5) Movement
Don’t underestimate the power of a brisk walk or a nice long strength to get things moving!
One other consideration if you are someone who is frequently constipated → MAKE SURE YOU ARE EATING ENOUGH FOOD OVERALL!
I see this a lot in dancer clients who come to me and are (unknowingly) under-eating. If you aren’t eating enough food:
Your body slows down non-essential functions, including digestion and gut motility, to conserve energy.
There simply isn’t enough food to create enough stool to poop out. You need food to bulk up your stool.
Skipping meals frequently will also negatively impact digestion and contribute to constipation by slowing down motility. It’s important to eat on a fairly regular, consistent schedule because regular meals stimulate the gastrocolic reflex (a wave of contractions in the colon that happens after eating).
If you are really struggling with digestive issues, including constipation, I’m here to help! Schedule a FREE discovery call with me today!
