Constipated? 5 Tips To Get Things Moving

Nov 14, 2016 | Digestion, Nutrition

Feeling bloated, irritable, and uncomfortable or having trouble moving your bowels? Don’t worry you’re not alone! This is something I’ve gone through personally, having battled my own share of digestive issues since I was young, I’m driven to help others on their journey to better digestive health. In clinic I see many clients with digestive issues, I work them closely to help them improve their bowel habits, as it’s vital for health reasons that you clear your bowels at least once daily.

Think about this, most people eat 3 meals a day, in an ideal world we would move our bowels after each meal however, this doesn’t happen. So when you eat 3 meals, and maybe even a snack or two or more throughout the day and you don’t move your bowels where is that content going? Ever thought about that? This build up waste products in your body become toxic, and it has a huge impact on our mood, the glow of our skin, the whites of your eyes, how well we absorb nutrients, and how well our liver functions to name just a few. Excess waste in your body can leave you feeling sluggish, irritable and anxious. Learn to love your gut and make it a priority to move your bowels daily. If you are struggling with this, send me an email ([email protected]), I’d love to see you and help you clear that waste so you can look and feel amazing!

In the meantime, here are 5 tips which can help you get on track with having regular bowel motions:


Constipation is related to dehydration in the colon, so it’s vitally important that you drink a minimum of 2 litres (8 glasses) per day, even more, if you can! I try to aim for 2.5-3 litre daily. When your body is hydrated waste materials moving through the colon are soft and pliable, making stools much easier to pass. A moist environment in the bowels is essential to eliminate constipation.

2) Eat fibre rich foods

Fibre is essential for bowel health as it adds bulk to your stools, helping to rid the body of waste products. Consume a diet rich in plant foods such as fresh fruit and vegetables, including lots of leafy greens. A delicious way to get more fibre is to enjoy my Green Smoothie, my Green Detox Smoothie, or my Gut Healing Smoothie.

3) Repopulate your gut with good bacteria

An imbalance of unwanted/bad bacteria to good bacteria can also cause constipation. Try incorporating more fermented foods into your diet, learn to enjoy kefir, sauerkraut, kimchi, kombucha or miso. These foods are rich in probiotics, enzymes, vitamins, and minerals which will boost the good bacteria in your digestive tract. You could also try supplementing with a condition-specific probiotic (I recommend seeking help from a nutritionist or naturopath to help guide you on the right probiotic for your condition). 

4)  Drink lemon water upon waking

Kick start your digestion! Your body works hard detoxifying overnight. Drinking a glass of warm water with fresh lemon juice helps to stimulate the production of bile, which acts as a natural laxative and increased stomach acid allowing your body to break down food more effectively.

5) Stress less, or just ‘let go’!

Are you holding onto something in your life? Emotions play a huge role in how our nervous system functions. If you’re holding on too tightly to emotional baggage and negative thoughts, I strongly encourage you to just ‘LET GO!’. Learning stress management techniques can also be vitally important. Personally, the more I meditate and focus on stress management techniques when life gets busy, the better off my digestive system is. If you ever feel like your bowels may just be a wee bit ‘clenched’ at times, learning some stress management techniques could change your world!

Need professional help? Please don’t hesitate to get in touch with me (you can do so via my contact page). I will support you and guide you on the right path to a happy and healthy gut!  

Nat xx

Hi I’m Natalie, a Registered Clinical Nutritionist, health influencer, blog writer & recipe creator. My own health complications prompted me to make positive diet & lifestyle changes, revitalize my health leading to a career change from the corporate world to nutritional medicine. I believe in a wholefoods approach to good health, focusing on simple strategies for modern, busy people. 

Let's connect @nataliebradynutrition 

The information on this website is not intended to replace the advice of your GP, a one on one relationship with a qualified health care professional and is not intended as medical advice. It is not intended for self-diagnosis, treat, cure, or prevent any disease. I encourage you to make your own health care decisions based upon research and in partnership with a qualified healthcare professional. The entire content of this website is based on the opinions of Natalie Brady, a qualified Holistic Nutritionist, unless otherwise noted. Click here for term and conditions of services.

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