Last Updated on January 5, 2026 by Carrie Korem, FNTP
Constipation is something I see all the time in my practice. It can be uncomfortable, frustrating, and even painful. The good news is there are many natural ways to help constipation by supporting your digestion instead of forcing your body to move faster.
Let’s walk through what constipation is, why it happens, and simple steps you can start today.
What Is Constipation?
Constipation is a common digestive issue. It is usually defined as infrequent bowel movements, hard stools, or the feeling that you cannot fully empty your bowels.
If you are skipping days, straining, or feeling bloated and backed up, your body is asking for support.
What Is the Cause of Constipation?
Constipation rarely happens for just one reason. In my experience, it is usually a combination of things.
Some common causes of constipation include:
Stress
Low stomach acid
Low digestive enzymes
Dehydration
Lack of sleep
Diet
When digestion slows down anywhere along the digestive tract, stool can become dry, hard, and difficult to pass.
Natural Constipation Remedies
These are some of my favorite natural ways to help constipation by working with your body, not against it.
1. Drink More Water
Hydration is one of the most important pieces of healthy digestion. Water helps soften stool and keeps waste moving through the colon.
A good rule of thumb is to drink half your body weight in ounces of water each day. For example, if you weigh 150 pounds, aim for about 75 ounces of water daily.
I also like to add a small pinch of unrefined sea salt to my water. This helps increase mineral intake and supports proper hydration at the cellular level.
2. Slow Down When You Eat Your Food
This step is simple but powerful.
When we eat too fast, when standing up, when working, driving, or on electronics, stomach acid and digestive enzyme production drops. Both are needed to properly break down food.
Before meals, try taking a few deep breaths or saying a short prayer. Then eat slowly, chew well, and stay present with your food. This one change alone can make a big difference.
3. Reduce Stress
Stress has a direct impact on digestion.
When the body is stressed, blood is diverted away from the digestive organs. Stomach acid production slows. Mucus production in the intestines slows as well.
Short bursts of stress are not a problem. Chronic stress is.
Long term stress is linked to IBS, leaky gut, and ongoing digestive issues including constipation.
Daily stress support might include breathing exercises, journaling, reading, or quiet time. Managing stress consistently helps prevent digestive problems before they start and is a great way to natural way to help constipation.
4. Deep Breathing
Sometimes constipation happens simply because the body is stuck in fight or flight.
A quick way to shift into rest and digest is this breathing exercise:
Take two short breaths in through your nose.
Then take one long breath out through your mouth.
Repeat this five times.
This simple exercise can calm the nervous system and, in some cases, help stimulate a bowel movement.
5. Take HCL and Digestive Enzymes at Each Meal
One of the most common reasons I see constipation is low stomach acid and low enzymes, often caused by stress.
If food is not broken down properly in the stomach, digestion slows down further along the tract and constipation can occur.
A supplement like Zypan, which contains both HCL and digestive enzymes, can be very helpful. Many people do well taking two to three capsules with meals.
6. Get Enough Sleep
Sleep and digestion are closely connected.
Studies show that poor sleep quality, insomnia, and short sleep duration are linked to a higher risk of constipation.
If your body is constantly tired and stressed, digestion slows. Prioritizing sleep helps move the body out of fight or flight and back into rest and digest.
7. Walking
Movement matters.
A lack of physical activity can slow bowel motility. Gentle movement like walking helps stimulate the intestines and supports regular bowel movements.
Even a short daily walk can make a difference.
8. Eat Probiotic Rich Foods
Fermented foods help diversify gut bacteria and support digestion.
Some good options include sauerkraut, fermented vegetables, kombucha, kefir, and yogurt.
I encourage clients to get probiotics from whole foods whenever possible. Just one tablespoon of sauerkraut can contain millions to billions of beneficial bacteria and many different strains.
Probiotics help restore balance in the gut, which is key for relieving constipation.
9. Try a Whole Food Magnesium
Magnesium helps relax muscles, including the muscles of the intestines. Whole food forms of magnesium can gently support bowel movements without harsh effects.
How Do I Get Rid of Constipation Fast?
If you need relief quickly, start with the basics.
Drink water.
Slow down and breathe.
Eat your meals in a calm state.
Support stomach acid and enzymes.
Do a castor oil pack over your abdomen.
Often, constipation improves when digestion is supported at the top of the digestive process.
Constipation Relief Through Prevention
Prevention is always easier than correction.
The most important step is slowing down.
Digestion works best when the body feels safe. Eating slowly, chewing well, and eating in a relaxed state allows digestion to happen in the right order.
Digestion starts in the brain. When you think about food, saliva is produced. When you eat calmly, the stomach produces hydrochloric acid and enzymes. From there, the gallbladder, pancreas, and intestines can do their jobs.
When you eat stressed or rushed, saliva and stomach acid decrease. This can lead to bloating, gas, heartburn, constipation, and nutrient deficiencies.
I taught my own kids this simple habit when they were young. We pause, give thanks, put our forks down between bites, and slow the meal down. It takes practice, but it works.
Small changes really can make a big difference.
Supplements to Help With Constipation
Here are some supplements I use and recommend in practice:
Zypan to support stomach acid and enzymes
Whole food magnesium lactate
Colax for gentle bowel support
Cholacol for healthy fat digestion, especially after gallbladder removal
Digest Forte to support overall digestive function
Always listen to your body and work with a practitioner if needed.
Sources:
https://amzn.to/4aQ0T9D
https://healthpath.com/gut-health/sauerkraut-and-gut-health/
https://health.clevelandclinic.org/5-reasons-you-should-add-more-fermented-foods-to-your-diet-infographic
https://atlasbiomed.com/blog/how-stress-impacts-the-gut-via-the-gut-brain-axis/
https://deliciouslyorganic.net/natural-remedies-for-heartburn-acid-reflux/
