Constipation: Strategies to Support Regularity
Constipation is defined as fewer than three bowel movements per week or passing hard, dry stools. It is a common issue that can leave you feeling bloated and uncomfortable. The good news: small, consistent habit changes can help. Here are evidence-based tips for smoother digestion and regularity.
Key Strategies to Relieve Constipation
Stay Hydrated - Fluid helps to soften stool and move them through the digestive system. Here is a resource about fluid where you can learn more about tips to stay hydrated.
Increase Fibre Intake - Fibre adds bulk and helps stool move through the colon. Increase it gradually to let your gut adjust, and stay well hydrated, as fibre without enough water can make constipation worse. A balance of soluble and insoluble fibre supports both stool consistency and transit time. During constipation, increasing insoluble fibre can help speed up digestion. See our fibre resource for more information.
Move Daily - Regular physical activity encourages bowel motility. Any increase in movement can make a difference - this can include walking, swimming, biking, dancing or any other activities you enjoy. Even a gentle 5-10 minute walk after meals can help!
Eat Regularly - The gut is most active after eating, skipping meals may slow down gut movement. Experiment with 3 meals per day and snacks in between meals to see if this makes a difference!
Add Foods with a Gentle Laxative Effect - Try one of the following to see if you notice a difference!
- Prunes: high in fiber and sorbitol (a sugar alcohol that draws water into the intestine). Start with 2-3 prunes or ½ cup prune juice
- Kiwis: contain fibre as well as an enzyme called actinidin which helps to stimulate the colon. Start with 2 kiwis per day
- Coffee (even decaf): contains a compound called chlorogenic acid which helps to stimulate the movement of the colon
Experiment!
Small, consistent changes can make a big difference when managing constipation. Not every strategy will work the same for everyone—it's about discovering what works best for your body. Try introducing one change at a time so you can clearly see which tools are helping.
And remember, you don’t have to navigate this alone. If constipation is persistent, connect with your Constant Health Registered Dietitian for personalized support.