13 [Effective] Strategies for Natural Constipation Relief

Move over Metamucil and hasta la vista hemorrhoids! We’re taking a holistic (and no such thing as TMI) approach to natural constipation relief today, and I couldn’t be more excited to create a resource for this super common but poorly understood topic. Research shows that up to 30% of the US population deals with chronic or regular constipation and 60% of those suffering are women (!?!), so this is most definitely worth pausing to talk about, don’t ya think?

EV-ERY-ONE gets constipated from time to time (I can personally see the morning struggle of Friday night pizza comin’ from a mile away). But when it starts to happen more often than not, constipation not only becomes a greater life and health disturbance, but also further misunderstood by medical professionals. The more fiber go-to and over the counter laxatives only “work” for so long until you’re forced to try something different and actually address constipation’s root cause.

So today I’m sharing information allllll about natural constipation relief from a mixture of resources – what research says, what I’ve seen work in my pelvic health clinic, and what I personally do. Combining these three sources creates a *chef’s kiss* list of strategies that I’m confident you’ll be able to learn and benefit from.

Let’s start by defining constipation, m’kay?

We’ve gotta start by defining “constipation”, because the average person miiiiiiight get this one wrong on trivia night. Not only do I find this criteria helpful to truly understand the severity of what’s going on in your body, but knowing these points and being able to confidently talk about them with your doctor is sometimes necessary to be taken seriously. For an official constipation diagnosis, two or more of the following must describe you –

Less than three bowel movements per week
Straining or aggressive pushing with more than 25% of bowel movements
Lumpy or hard stool (Type I & 2 on the Bristol Stool Form Scale) in more than 25% of bowel movements
Feeling of incomplete emptying or like there’s still more poop inside for more than 25% of bowel movements
Sensation of blockage or obstruction in the rectum or anus with more than 25% of bowel movements
The need to manually assist stool exiting the rectum with a finger or object for more than 25% of bowel movements

If you’re nodding your head or raising your hand along with any of the above, throw on your blue light glasses and keep reading, friend. ^^This^^ is not normal (*waves arms frantically*) and there really is such a thing as effective and natural constipation relief with a bit of trial & error & mindfulness & intention & consistency.

Common causes of constipation

Soooooo, ya girl ~loves~ getting to the root cause of issues like constipation. Anyone can power through symptoms, but until you address the underlying reason for hard, infrequent, and difficult bowel movements, they’ll likely keep coming back. I’m not gonna lie…this can be the hardest part, and I’m also no expert on each of the following topics. So if any of these common causes resonate with you, it may be worth continuing your research and managing with the natural constipation relief strategies that are just a scroll away.

DIET & GUT HEALTH

Good bacteria throughout the gastrointestinal (GI) tract helps synthesize and absorb vitamins, move bowel through the intestines, eliminate toxins, and regulate metabolism. When there’s more bad than good bacteria due to diet and lifestyle choices, food sensitivities can form, all of those above bacteria benefits are disturbed, and constipation results.

HORMONES

Fun fact…hormones leave the body through our bowels. The liver breaks down and removes excess hormones, then sends them through the rest of the GI tract to eventually become waste. Anytime there’s increased hormone production – high progesterone during pregnancy and right before your menstrual period, high estrogen during ovulation or due to diet and lifestyle choices, or high cortisol from stress – those hormones bulk up the stool and slow the digestive system….aka constipation.

MEDICATION

Rest assured, I’m not here to tell you what medications are right for you, but this is your friendly reminder that many common medications come with less than desirable side effects that can’t be ignored. I’m a big fan of constantly evaluating what you’re taking, why you’re taking it, being ridiculously aware of the possible side effects, and staying in constant communication with your doctor to ensure your current medications are truly the best option for you. That being said, the following is a short list of medications known to cause constipation –

Hormonal birth control
Narcotic pain medications
Iron & calcium supplements
Antacids
Antihistamines
Antinausea medications
Psychiatric medications
Laxatives (used for extended periods)
Anti-depressants
Diuretics
NSAIDS
Blood pressure medications

DEHYDRATION

As what you eat and drink passes through the GI tract, the body not only absorbs calories and nutrients, but also water. If you’re not drinking enough water, eating enough water-rich foods, or have improper electrolyte balance, stool will move slower and be harder by the time it gets to the rectum, and therefore more difficult to pass.

PELVIC FLOOR DYSFUNCTION

The pelvic floor (a sling of muscles that sits in the bottom of the pelvis and controsl bowel, bladder and sexual function) can play a major role in constipation. Muscle tightness, a rectal prolapse, poor sphincter coordination, and even positioning on the toilet can all affect your poop probs. The pelvic floor muscles are literally the last step in the GI tract/digestion process, but sometimes that lest step is the most important, and this most definitely can’t be ignored.

Sooooo…what’s “normal”?

While every body is unique and each person’s “normal” may be different, there are healthy standards for pooping than can help guide where you put your time and energy. Because so many different factors contribute to bowel health (scroll up a bit for those common causes), ~always~ having perfect poops isn’t necessarily realistic, but knowing “normals” gives you a healthy standard to compare to and work towards —

A frequency of 2-3 bowel movements per day
Brown in color (or green based on your diet), not black or yellow as this can mean low iron or gallbladder issues respectively
Type 3 or 4 on the Bristol Stool Form Scale, Type 1 and 2 indicating a more constipated-like texture
No aggressive straining or hard pushing

My realistic strategies for natural constipation relief

Now that you have a better idea of what constipation is, its common causes, and what you should be shooting for when it comes to “normal” poops, let’s talk about the real reason you’re here…the all-natural, toxin-free, easy & effective ways to relieve and eeeeeeven potentially resolve constipation. Sure, you could just pick up the laxative, lubricant, or stool softener your doctor prescribed, but if you’ve already tried those and it didn’t work, orrrrrrrrr you’re like me and the ingredients and side-effects of those bad boys are a hard pass, the following strategies are worth a try.

Since this is a blog post by a pelvic floor physical therapist, you better believe we’re talking all the strategies to promote healthy muscles “down there” (because it really can make a big difference!). But we’re also covering supplements, diet, and lifestyle changes because constipation is…well…complicated and not a one-size-fits-all kinda problem.

If scrolling through this list already has you overwhelmed, let’s chat real quick before you go any further – you’re not meant or expected to try all these strategies at once. Instead, read through these ideas, pick one or two that resonate with you, try them for a few weeks, then add or adjust based on your results. A woman’s intuition is strong (liiiiiike gravity strong!) and I firmly believe you deep down know what your body needs, so trust it! I will say I listed what I consider to be the most effective (and easy!) three strategies right at the top for ya, but as always…you do you!

PELVIC FLOOR RELAXATION

A tight pelvic floor is not…I repeat, NOT a good thing, and you can imagine how important it is for these muscles to fully relax as your poop passes through them. Believe it or not, pelvic floor muscle tension is the top cause for constipation I see in my clinic, and learning to effectively release these muscles while on the toilet is the best first step. You can drink all the water, take all the supplements, and have the best diet, but if you can’t actually open your anus at the end of it all (literally), constipation will occur every time. This FREE guide on how to relax your pelvic floor goes over EV-ERY-THING you need to know, girl scout’s honor!

SQUATTY POTTY

There’s a reason people used to (and still do) squat to poop, and it’s not only based on if there’s a toilet available. In the squatted position, the angle between the rectum and anus increases which helps relax the pelvic floor muscles, un-kink the colon, and allow for easier bowel movements. To get this same effect on a toilet, try this – Sit with your feet on a squatty potty or stool that’s high enough to place your knees above your hips. Keeping a straight back, lean slightly forward and rest your elbows on your knees to recreate a squatted posture.

HYDRATION

I will forever shout from the rooftops that drinking water is the cheapest, easiest, and most accessible thing you can do for your health, and…*ahem*…that includes constipation. The body needs water to function from head to toe, and you can’t blame it for taking what’s necessary to keep the essentials like your brain, heart, and lungs runnin’. Getting adequate water can improve stool consistency and gut motility, so aim to drink half of your bodyweight (in pounds) in ounces of water per day, or two thirds of your bodyweight if pregnant, breastfeeding, very active, or living at higher altitudes.

POOP PROPERLY

Yes friend, there’s a right way to poop, and knowing this four-step process might be just what you need to see success. Once your pelvic floor is relaxed and the squatty potty has you in a perfect position, breathing and pushing are the next most important steps. I call this sequence the “four B’s”, and you’d do them after you’ve relaxed your pelvic floor (*wink wink*).

1. Belly BIG – bulge your tummy muscles forward or push your belly out as you take a deep breath in.

2. Belly HARD – brace or tighten your stomach muscles while still in that “belly big” position (this directs all your poop downward where you want it).

3. Breathe OUT – exhale through pursed lips like you’re blowing out a birthday candle to prevent straining or holding your breath

4. Bear DOWN – as you breathe out, direct your abdominal pressure downward towards your anus

WARM LIQUIDS

We’ve already established that hydration is ah-mazing for constipation, but make those liquids warm and mmmmmm…you’ve just created your bowel’s best friend. The elevated temperature of your drink of choice (tea, bone broth, coffee, and plain water are all great options) stimulates peristalsis, or movement of the intestines, and can help with bowel mobility and consistency. If you find yourself running to the bathroom after that morning cup o’ joe, ^^this^^ (plus the caffeine) is why.

INCREASE FAT INTAKE

Fat helps increase strength of intestinal contractions, softens stool, and lubricates the intestinal lining. Healthy forms of fat (particularly monounsaturated and polyunsaturated fats) also promote ideal cortisol, estrogen, and progesterone levels which contributes to bowel function. My favorite ways to get fat in my diet include fish, meat, olives, avocados, eggs, quality dairy, tallow, and ghee.

SPLINTING

A prolapse is when the bladder, uterus, and/or rectum are collapsing into the vaginal canal, and depending on the location and severity of the prolapse, it can change the shape of the rectum and contribute to constipation. Pelvic floor physical therapy can typically help with a prolapse (click here to schedule a one on one consult with me and let’s take care of this pronto!), but in the meantime, learning to splint can be very helpful. Once you’ve found that good pooping posture and are using the “four B’s” from above, place two to three fingers at your perineum (the space between the vaginal and anal opening) and press up as you push your stool out.

ABDOMINAL MASSAGE

Sometimes stool needs a little help making its way through the small and large intestine, and abdominal massage is a great way to move things along (as you’re working to figure out why it’s slow in the first place, of course). Whether you choose to do this with your hands or dry brush, this FREE guide walks you through abdominal massage step by step. But a word of caution before you jump right to it – make sure you’re by a bathroom the first time you try this…it can be ~very~ effective.

ACUPRESSURE

CV6 is a powerful pressure point for constipation located in the center of the abdomen two finger-widths below the belly button. You’ll know when you find it (I know I always do) because it will be tender if you’re constipated. Using your middle finger, press in at about 50% and hold for twenty to thirty seconds while taking deep breaths. Rest for twenty to thirty seconds then repeat for a total of about five minutes.

REGULAR MOVEMENT

Hormone regulation, less stress, increased blood flow to the digestive tract – it’s pretty obvious exercise helps with constipation when you think about it. And even if you don’t consider yourself a hardcore exerciser, you can still take advantage of movement to get things…well…movin’. Even just a few minutes of simple activities like stretching, walking, or some good ol’ air squats can aid in regular bowel movements.

MAKE A POOPING ROUTINE

Being a creature of habit can do amazing things for constipation. If there’s a time of day you prefer to poop, stack a few of these strategies into a routine to set your body and bowels up for success. I personally have my first bowel movement in the morning, and I attribute my clockwork poops to that first glass of water, warm cup of bone broth, and daily AM workout.

STRESS MANAGEMENT

If you’ve ever noticed constipation gets worse during times of stress, this isn’t a coincidence as elevated cortisol alters stool consistency and gut motility. Stress also increases pelvic floor muscle tension, and you now know that contributes to constipation too. While I know it’s easier said than done, effective stress management really can mitigate firm and infrequent poops. A handful of go-to strategies when life gets hard can be all it takes to move through stress (and bowel movements) easier.

SUPPLEMENTATION

Lifestyle changes often make a bigger difference than popping pills or pouring powders, but there’s also nothing wrong with getting a little help along the way. There are many safe and effective supplements that support digestion, gut health, intestine mobility, hormone balance, and hydration, and these are a few of my favorites –

Probiotics. A variety of good bacteria in the gut makes for happy stools, and these probiotics are an easy way to supplement the foods you’re already consuming and set you up for success. Probiotics are proven by research to regulate fecal microbiota, increase organic acid to promote gut motility, shorten the colon operation time, and therefore lessen the symptoms of constipation.

Magnesium Citrate. Magnesium is one of those miracle supplements that seems to help with just about everything, and #praisebe…constipation is on that list! Magnesium citrate specifically creates a gentle laxative effect by pulling water into the intestines to make bowel movements softer and easier.

Electrolytes. I know I don’t have to tell you ah-gain that hydration helps with constipation, but I do want to note that drinking plain ol’ water doesn’t always cut it. If you’re deficient in electrolytes, the body won’t absorb the water you drink and constipation will remain. This electrolyte supplement contains the perfect amount of sodium for ideal water retention, potassium to help with intestine movement, and a bit more magnesium, which I talked about above.

Senna Leaf Tea. I saved this one for last, because it. is. powerful (you’ve been warned). Senna leaf in the form of warm liquidy tea goodness stimulates the intestinal lining in a “why did no one tell me about this before?!” kinda way. And if tea isn’t your think, It also comes in capsule form and works just as well.

Notice I didn’t say eat more fiber? Let’s talk about it!

In my research for this post, nearly every blog I stumbled across recommended taking fiber supplements and eating more fiber-rich foods. But when I looked into the actual medial research, it’s not quite as black and white. Fiber is thought to help by promoting water retention in the colon; however, multiple studies have found that stool moisture remains the same no matter how much fiber is consumed. Fiber is also found to increase stool weight and decrease colon transit time, which would actually worsen constipation symptoms.

Now I’m not necessarily saying those with constipation should avoid fiber, but I do think this common recommendation should be questioned, especially if “eat more fiber” isn’t working for you. Like most things, it’s about finding the balance that benefits your body, and I’m just here to gently propose that fiber might not be all it’s cracked up to be for constipation.

Let’s keep things movin’ (lol)

Constipation is no fun, but let’s be honest…we all find ourselves dealing with it every once in a while. Whether constipation is your regular or an only-when-I-eat-[blank] kinda thing, having strategies to naturally, effectively, and confidently combat it can make all the difference.

If anything on this list works for you, I’d love to hear about it (no such thing as TMI here…right!?). And if you have any other ideas for natural constipation relief, also drop those in the comments so we can keep this helpful list goin’. The more we talk about stuff life [this], the less we’ll find ourselves dealing with it.

– Amanda

Disclaimer: The content provided here does not constitute medical advice, nor is it a substitute for personalized healthcare. I’m a doctor, but I’m not your doctor. If you have concerns about a medical condition, diagnosis, or treatment, you should consult with a licensed healthcare professional.

Disclosure: Some of the links above are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. No pressure, but I have a feeling you’re gonna like what I’ve taken the time to put my recommendation behind.

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13 [Effective] Strategies for Natural Constipation Relief

Let’s start by defining constipation, m’kay?