Client Resource: A Holistic Guide to Improving Constipation Naturally

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Constipation is rarely “just a gut issue.” From a holistic health perspective, digestive health is closely linked to hydration, stress levels, movement, nutrition, and daily lifestyle rhythms.

The aim is not to force bowel movements, but to support the body so digestion and elimination can occur naturally and consistently.

This resource complements the holistic health principles used in our personal training and lifestyle coaching approach, where long-term health outcomes are prioritised over short-term fixes.

Hydration and Digestive Function

Staying well hydrated is foundational for healthy bowel function. However, hydration is not only about how much water you drink, but how effectively your body absorbs and utilises fluids.

Sip water consistently throughout the day rather than consuming large volumes at once
Begin the day with a glass of warm water to gently stimulate digestion
Adding a pinch of quality sea salt or lemon can support fluid absorption
Be mindful that excessive caffeine and alcohol may contribute to dehydration

Hard or dry stools often indicate the colon is reclaiming too much water, suggesting hydration or electrolyte balance may need attention.

Healthy Fats: Supporting Bowel Regularity

Healthy dietary fats play an important role in digestion by lubricating the intestinal lining and supporting bile production.

Extra-virgin olive oil (as already discussed)
Avocado, olives, nuts, seeds, and quality oils
Ghee or grass-fed butter, if tolerated

Highly processed low-fat foods can impair digestion and often worsen constipation symptoms.

Fibre: Quality Over Quantity

Fibre is important for gut health, but increasing fibre intake without addressing digestion can sometimes increase bloating and discomfort.

Prioritise fibre from whole foods rather than supplements initially
Include vegetables, berries, soaked chia seeds, and cooked root vegetables
If bloating increases, reduce raw foods temporarily and favour cooked meals

Constipation combined with bloating may indicate reduced digestive capacity rather than a simple fibre deficiency.

Nervous System Balance and Digestion

A key principle in holistic health, taught by practitioners such as Paul Chek, is that digestion is governed by the parasympathetic nervous system — often described as the “rest and digest” state.

Eat meals without rushing or digital distractions
Take several slow nasal breaths before eating
Avoid eating when highly stressed or emotionally agitated
Maintain consistent daily routines, particularly in the morning

When the body perceives stress, digestion and elimination are deprioritized.

Movement and Gut Motility

Regular, gentle movement is one of the most effective natural ways to support bowel regularity.

Daily walking, especially after meals
Gentle spinal mobility and rotation
Squatting or supported squat positions

Excessive high-intensity exercise during periods of constipation can sometimes divert blood flow away from digestion.

Posture and the Mechanics of Elimination

Modern seated toilets are not ideal for natural bowel mechanics.

Use a small stool to elevate the feet and mimic a squat position
Relax the abdominal wall rather than straining
Breathe slowly and deeply while seated

Straining is a sign that something upstream in digestion needs support.

Food Timing and Digestive Rhythm

The digestive system thrives on rhythm and predictability.

Eat meals at similar times each day
Avoid constant grazing or snacking
Keep meals simple when symptoms are present
Finish eating at least 2–3 hours before bedtime

This approach aligns with the lifestyle strategies often used in holistic personal training programs focused on gut health and recovery.

Emotional and Mental Factors

From a holistic perspective, chronic stress and emotional tension can influence bowel function. Constipation can sometimes reflect physical or emotional “holding on.”

This is not about blame, but awareness. The body often communicates what the mind overlooks.

Final Perspective

Constipation is not a failure of the body; it is feedback. Addressing hydration, nutrition, movement, nervous system balance, posture, and lifestyle rhythm together creates the conditions for sustainable digestive health.

Small, consistent daily practices are far more effective than aggressive short-term solutions.

If symptoms persist or worsen, further individualised assessment may be appropriate through a qualified health professional.

This resource supports holistic self-care and does not replace medical advice.

Health and happiness.