Say Goodbye to Constipation: How to Support Gut Health and Get Things Moving

Can we all just get down and talk about poop? I know, it’s embarrassing to talk about but can we please change that? We know gut health is linked to constipation, so let’s get into it.

I know that my kids would be mortified if they heard this conversation in public but let’s make this normal and comfortable so that we can really get our health on track and learn what it means to have healthy, consistent bowel movements.

I want to start with constipation. This is real and more of common problem than you would think.

I know what you’re thinking, maybe I don’t have to “go” everyday, every other day would be fine. This could be fine but ideally you want to be having a bowel movement at least once per day. If you’re going more than twice, let’s talk- book a call.

When your digestion isn’t working smoothly, it can leave you feeling bloated, sluggish, and downright uncomfortable. The good news? There are simple, natural ways to relieve constipation and support a happy, healthy gut—and I’m here to guide you every step of the way! 💕

Why Gut Health Matters

Your gut is the foundation of your overall health. A healthy gut supports digestion, energy levels, immunity, and even your mood! But when things get backed up, it’s usually a sign that your gut needs a little extra TLC. The best way to relieve constipation is by addressing it holistically with food, hydration, movement, and a consistent routine.

Fiber: Your Digestion’s Best Friend

Fiber is essential for keeping things moving. It adds bulk to your stool and helps it pass through the digestive system more easily. Here’s how to get enough:

• Breakfast Ideas: Start your day with a fiber-packed meal. Try overnight oats topped with chia seeds, ground flaxseeds, and fresh berries. Or whip up a smoothie with spinach, a frozen banana, a tablespoon of psyllium husk, and unsweetened almond milk. These options are quick, easy, and delicious!
• Lunch or Dinner Options: Opt for fiber-rich meals like a hearty lentil and vegetable soup, a quinoa salad loaded with colorful veggies, or stir-fried greens with chickpeas. Add whole grains like farro or brown rice as a side dish to boost your fiber intake.

Hydrate, Hydrate, Hydrate!

Fiber needs water to do its job. If you’re not drinking enough, fiber can actually make constipation worse. Aim for at least 8-10 cups of water a day, and consider adding herbal teas like peppermint or ginger for an extra digestive boost.

Don’t Forget Healthy Fats

Healthy fats like avocado, olive oil, nuts, and seeds can help lubricate the digestive system and support smooth bowel movements. Add sliced avocado to your toast, sprinkle chia or hemp seeds on your meals, or drizzle olive oil over roasted veggies for a gut-friendly upgrade.

The Magic of Movement

Did you know physical activity helps stimulate your gut health and relieve constipation? A brisk 20-minute walk, some yoga poses like twists, or even a quick dance session in your living room can get your digestive system moving. Exercise doesn’t have to be intense—it just needs to be consistent.

My Top Go-To Foods for Constipation Relief

• Kiwi: Packed with fiber and enzymes, kiwi is a natural digestive helper. Try eating 2-3 kiwis on an empty stomach for a gentle boost.
• Prunes: These are the OG remedy for constipation—and for good reason. They’re rich in fiber and natural sorbitol, which helps soften stool. Snack on 4-5 prunes daily, or blend them into a smoothie.
• Psyllium Husk: This soluble fiber is a powerhouse for regularity. Mix a tablespoon with water or add it to your morning oatmeal.

Wrap-Up: A Consistent Routine is Key

Supporting your gut health and constipation isn’t just about one meal or one day. It’s about creating consistent habits that nourish your body and promote regularity. With the right combination of fiber-rich foods, hydration, healthy fats, and movement, you’ll feel lighter, more energized, and confident that your gut is working with you, not against you.

If you’re tired of feeling bloated and stuck, I’m here to help! Book a free discovery call to dive deeper into your unique gut health needs. Let’s get you feeling amazing again. 💕

Tags: #GutHealth #ConstipationRelief #FiberRichFoods #HealthyDigestion #FunctionalNutrition #WomensHealth