Constipation: Why It’s Not Normal and How to Fix It Naturally

When it comes to gut health, there’s one topic most people don’t talk about enough: constipation.

Unfortunately, constipation has been far too normalized. You’ve probably heard someone say:

“Oh, I’m just someone who goes every few days - that’s normal for me.”

Maybe you’ve even said this yourself. Or perhaps your doctor told you that as long as you’re not in pain, it’s nothing to worry about.

But here’s the truth: constipation is not normal, even if it’s “been a thing your whole life.”

What Is Constipation?

From a functional medicine perspective, constipation is more than just “not going.”

If you:

• Have fewer than one complete bowel movement per day,

• Feel like you’re not fully emptying when you do go,

• Strain or pass hard, dry stools (Bristol Stool Chart type 1 or 2),

• Experience bloating, gas, or a sense of incomplete evacuation…

…then you’re likely dealing with some level of constipation.

Why Constipation Is Harmful

Constipation isn’t just inconvenient, it can have a major impact on your overall health.

When waste isn’t eliminated daily, toxins and metabolic byproducts (including excess hormones, bile acids, and environmental toxins) can be reabsorbed into the bloodstream. This can contribute to:

• Hormonal imbalances (especially estrogen dominance)

• Headaches and chronic fatigue

• Skin issues like acne, eczema, or rashes

• Bad breath and body odor

• Increased inflammation throughout the body

Common Root Causes of Constipation

In my practice as a functional nutritionist, I see a number of underlying triggers for constipation, including:

• Low stomach acid or sluggish bile flow

• Dysbiosis (imbalanced gut bacteria or methane-dominant SIBO)

• Thyroid dysfunction (especially hypothyroidism)

• Magnesium deficiency or low dietary fiber

• Poor vagal tone affecting gut motility

• Chronic stress or nervous system dysregulation

• Low water intake and/or low daily movement

Identifying the true cause is essential for long-term relief.

Natural Remedies for Constipation You Can Try Today

If you’re looking to improve gut motility and support healthy bowel movements, here are some actionable steps you can start with:

1. Hydrate First Thing: Drink 16–20 oz of warm lemon water or water with a pinch of sea salt in the morning to stimulate your gastrocolic reflex.

2. Don’t Skip Breakfast: A warming, protein-rich breakfast can activate the migrating motor complex and get your digestion moving.

3. Add Magnesium Citrate or Oxide: These forms of magnesium draw water into the intestines, softening stool and encouraging bowel movements.

4. Move Your Body Daily: Walking, stretching, or gentle yoga can help stimulate intestinal motility.

5. Create a Bathroom Routine: Sit at the same time each day, elevate your feet with a squatty potty, and practice deep breathing to train your system.

6. Incorporate Bitter Foods: Arugula, dandelion greens, lemon, and radicchio stimulate bile flow and digestive secretions.

When to Seek Deeper Support

If you’ve been dealing with constipation for months (or years) and feel like you’ve tried everything, it’s time to dig deeper.

Persistent constipation may be a sign of:

• Low motility due to nerve or muscle dysfunction

• Gut microbiome imbalances like SIBO or dysbiosis

• Hormonal or thyroid-related digestive slowdowns

You don’t have to live with uncomfortable, infrequent bowel movements. Going every 3-4 days isn’t “just your normal”, it’s your body asking for help.

Let’s Get to the Root of Your Gut Health

If constipation has been your “normal” for months (or even years) it’s a sign your gut is asking for deeper support. Quick fixes may give temporary relief, but lasting change happens when you uncover the root cause and address it with a personalized, strategic plan.

That’s exactly what we do inside Gut Restoration Mastery: my 16-week, functional medicine–based program designed to help you:

• Identify and correct the hidden drivers of constipation, bloating, and IBS

• Restore healthy, daily bowel movements without relying on laxatives long-term

• Rebuild a thriving gut microbiome for better digestion, hormone balance, and energy

If you’re ready to stop chasing short-term solutions and finally feel confident in your gut health, I invite you to apply for Gut Restoration Mastery.

Click here to complete your application. Let’s find out what’s been holding your gut back and create a plan that actually works.