Natural Relief for Constipation: Simple Habits to Support Digestion

Written By emily allen

Constipation is a common issue that can leave you feeling heavy, bloated, and uncomfortable. The good news is that there are natural, effective ways to support healthy digestion — no harsh cleanses or quick fixes required. From food choices to hydration and movement, small daily habits can make a big difference.

1. Eat for Better Bowel Health

Food plays a key role in keeping digestion smooth and regular.

  • Fibre-rich foods: vegetables, fruits, whole grains, legumes, and seeds (like flax and chia) add bulk and support regularity.

  • Prebiotic foods: garlic, onions, asparagus, and bananas feed healthy gut bacteria.

  • Healthy fats: avocado, nuts, seeds, and olive oil can help lubricate the digestive tract.

  • Limit constipating foods: excess dairy, processed foods, and refined sugar may slow digestion.

Tip: Increase fibre gradually to avoid discomfort — and always pair it with plenty of fluids.

2. Support Your Stomach Acid (HCL)

Hydrochloric acid (HCL) in the stomach helps break down food so nutrients can be absorbed and digestion flows smoothly. Low HCL can contribute to sluggish bowels.

  • Bitter foods: arugula, dandelion greens, and radicchio stimulate stomach acid.

  • Apple cider vinegar: a teaspoon in water before meals may help digestion.

  • Chew thoroughly: slowing down meals naturally supports stomach acid production.

  • Avoid overeating: large meals can dilute stomach acid and slow motility.

3. Move to Improve Motility

Movement is one of the simplest ways to get things moving in your digestive system.

  • Gentle exercise: walking, yoga, or light stretching can stimulate the intestines.

  • Core-strengthening movements: help tone abdominal muscles and support gut motility.

  • Post-meal walks: even 10 minutes can aid digestion and reduce bloating.

4. Hydration for Comfort and Flow

Water is essential for softening stool and easing its passage.

  • Aim for 6–8 cups daily, more in hot weather or if exercising.

  • Herbal teas like peppermint, ginger, or chamomile can soothe digestion.

  • Warm fluids in the morning can gently stimulate bowel movements.

Dehydration is one of the most overlooked contributors to constipation.

5. Natural Pain and Discomfort Relief

Constipation can sometimes cause cramping or abdominal discomfort. Instead of reaching for strong medications, try gentle at-home supports:

  • Warm compress or heating pad: placed on the abdomen can relax muscles and ease pain.

  • Gentle abdominal massage: clockwise motions can stimulate bowel activity.

  • Breathing exercises: reducing stress can calm the gut and relieve tension.

“Constipation is your body’s way of asking for support. With the right balance of fibre, hydration, movement, and digestive care, you can encourage natural regularity and reduce discomfort. Small daily habits often make the biggest difference — helping you feel lighter, more comfortable, and energised.”
emily allen