Constipation: causes, symptoms and holistic support for better bowel movements
Constipation, sometimes referred to as obstipation or infrequent or difficult bowel movements, is one of the most common digestive symptoms. It is often linked to chronic constipation, bloating and sluggish digestion, even when you are trying to eat healthily and take care of yourself.
Constipation often does not appear alone. It is frequently connected to bloating, abdominal discomfort, low energy, skin issues, and hormonal imbalance. This shows that your body is trying to communicate that something deeper needs attention.
Understanding the root causes of constipation and sluggish digestion, and supporting your digestion in a holistic way, can help restore more regular and comfortable bowel movements. In this blog, we will explore the most common underlying causes of constipation, how your gut, nervous system and lifestyle influence your bowel movements, and practical holistic advice including natural remedies for constipation that you can start applying today.
What constipation really is
Constipation refers to difficulty passing stools, reduced frequency of bowel movements, or stools that are hard, dry, or difficult to pass.
A healthy bowel movement pattern is often described in the literature as ranging from three times per day to three times per week, although in practice three times per week is often on the lower end of what is considered optimal.
Common signs include:
Hard or dry stools
Straining on the toilet
Feeling of incomplete emptying
Less frequent bowel movements than your normal pattern
Bloating or abdominal discomfort
Constipation is not just a digestive issue, it is often a reflection of how your gut, nervous system and lifestyle are working together.
The messages behind constipation
Constipation means that you’re body is communicating that movement and elimination are not functioning optimally.
For example:
Slow gut motility may indicate nervous system imbalance or low digestive activity
Hard stools can reflect dehydration, low fibre intake or poor fat digestion
Infrequent bowel movements may be linked to stress, disrupted routines or microbiome imbalance
Your gut is constantly communicating with you through these symptoms. Rather than only focusing on stimulation or fast recovery, it is important to understand the underlying causes.
Possible constipation causes and gut-related imbalances
1. Gut motility and microbiome imbalance in constipation
Your gut microbiome plays a key role in digestion, stool formation and intestinal movement.
When the balance of bacteria is disrupted, this can slow down gut motility and contribute to constipation. In some cases, this may also be linked to conditions such as SIBO (Small Intestinal Bacterial Overgrowth) or IMO (Intestinal Methanogen Overgrowth, also known as methane overgrowth), both of which can slow down intestinal transit. I regularly see this in my practice as well.
Other factors that influence this include low fibre intake, low diversity in the diet, and reduced production of short chain fatty acids, which support bowel movement regularity.
Holistic support you can start today:
Eat a diverse fibre rich diet including vegetables, fruits, legumes, nuts and seeds
Increase soluble fibre such as oats, chia seeds and flax seeds gradually
Include fermented foods if tolerated such as yoghurt, kefir or sauerkraut
Support gut bacteria with polyphenol rich foods such as berries, grapes, cocoa and colourful vegetables
Stay consistent with meals to support gut rhythm
For personal guidance you can test your gut microbiome and get a personal health plan
2. Low digestive function and sluggish digestion
Low stomach acid or insufficient digestive enzymes can contribute to incomplete breakdown of food, which can indirectly affect bowel movements.
When digestion is slow, waste material may move more slowly through the intestines.
Holistic support you can start today:
Eat mindfully and chew your food thoroughly
Include warming herbs such as ginger, fennel and cumin
Maintain regular meal times and avoid constant snacking
Avoid heavy late night meals
Support your digestion with warm, cooked foods, avoid raw vegetables
If you use medication check if constipation can be a side effect and if you can switch
3. Low fibre intake dehydration as a cause of constipation
Fibre and water are essential for healthy stool formation and movement through the intestines.
Without enough fibre, stools can become hard and difficult to pass. Without enough fluids, the stool becomes dry. When you increase fibre intake, it is important to also increase fluid intake, as fibre needs water to support proper stool formation and bowel movement.
Holistic support you can start today:
Aim for around 30 to 40 grams of fibre per day
Increase fibre slowly if you are not used to it to allow your gut to adjust
Drink enough fluids throughout the day, approximately 35 ml per kg body weight
Include fibre rich foods like vegetables, fruit, whole grains, nuts and seeds
Start your morning with warm water to gently stimulate digestion
4. Nervous system and stress related constipation
Your nervous system has a direct influence on your digestion. When your body is in a stress state, digestion slows down and bowel movements can become less frequent.
This is because the body prioritises survival over elimination.
Holistic support you can start today:
Start your day slowly without rushing
Take deep breaths before meals
Create moments of rest during the day
Walk daily to support both stress regulation and gut motility
Be more outside in nature
Surround yourself by people who calm down your nervous system and take moments alone when it feels needed
Avoid eating in a stressed or distracted state
5. Lifestyle factors and inflammation in constipation
Chronic stress, poor sleep, processed foods and lack of recovery can all contribute to sluggish digestion and constipation.
When your body is inflamed or under stress, gut motility often slows down.
Holistic support you can start today:
Limit (ultra)processed foods
Don’t ignore the urge to go to the toilet
Have you’re breakfast every morning
Include anti inflammatory foods such as berries, leafy greens, nuts and fatty fish
Try using a footstool while on the toilet. This position supports the natural alignment of the bowel and may help ease stool passage
Prioritise sleep and consistent daily rhythms
Move your body regularly through walking, yoga or gentle exercise. Especially Gentle twisting yoga poses (like supine twists).
6. Ayurvedic perspective on constipation
From an Ayurvedic perspective, constipation is often linked to an imbalance in Vata dosha, which is associated with the elements air and space. When Vata is elevated, digestion and bowel movements can become dry, irregular and slow.
Supporting Vata means focusing on grounding and nourishing habits such as:
warm, cooked meals instead of cold or raw foods
regular eating times to create rhythm in the body
healthy fats like ghee and extra virgin olive oil to support lubrication in the gut
warm drinks such as herbal teas throughout the day
calming daily routines to support the nervous system
Why a personalised approach matters
Constipation is rarely caused by one single factor, especially in cases of chronic constipation. Your gut is unique, and your symptoms may have different underlying drivers compared to someone else.
A one size fits all approach often focuses only on symptoms, not root causes.
By identifying your personal triggers through a holistic assessment, microbiome insights or symptom patterns, you can support your digestion more effectively and sustainably.
Finding the right support for constipation
If constipation keeps returning, or if you have tried different diets without lasting improvement, it may be time to look deeper.
As a holistic dietitian, I help clients understand the root causes of constipation and support their digestion through nutrition, lifestyle, nervous system regulation and targeted testing.
If you want to understand your body better and support your digestion in a sustainable way, I would love to help you. If you have any questions or would like to work together, you can book a consultation or send me a message using the buttons below.
Love,
Nina