Managing Occasional Constipation In Adults With Integrative Support

Conventional definitions describe constipation as fewer than three bowel movements per week (2). But even if you're going daily, signs like straining, hard stools, bloating, or the feeling of incomplete emptying may still indicate sluggish bowels.

In naturopathic medicine, we tend to aim for at least one smooth, easy-to-pass bowel movement per day, ideally in the morning, when your body is naturally primed to eliminate waste.

The Bristol Stool Chart is a helpful tool for understanding stool consistency (3). It categorizes stool into seven types, ranging from hard pellets (Type 1) to entirely liquid (Type 7). Constipation is typically associated with Type 1 or Type 2, which are harder, drier, and more difficult to pass. Ideally, adults should pass Type 3 or Type 4 stools: well-formed, soft, and easy to eliminate without straining.

If your stool is consistently outside this range, it may be time to reassess hydration, diet, stress levels, or other underlying factors that impact bowel health.

These integrative strategies can gently encourage healthy elimination patterns:

Fiber helps bulk and soften stool (5), but a sudden increase can sometimes cause more discomfort if your microbiome isn't prepared. So, if you don’t regularly get large amounts of fiber in your diet, be sure to increase by a small serving each day to give your digestive system time to adapt.

High-fiber food options include:

• Chia seeds (soaked)
• Ground flax seed 
• Apples and pears (with skin)
• Cooked vegetables like sweet potatoes, carrots, and zucchini
• Legumes and lentils
• Avocado
• Prunes or prune puree

Introduce these foods slowly and increase water intake alongside to avoid gas or bloating.

Water is essential for softening stool and supporting healthy peristalsis (the wave-like muscle contractions that move waste through the intestines). Inadequate hydration is one of the most common and overlooked causes of constipation.

Tips to improve hydration:

• Begin the day with a tall glass of warm or room-temperature water.
• Sip herbal teas throughout the day.
• Add a pinch of sea salt and fresh lemon juice to water.
• Keep water within reach throughout the day to make sipping effortless.

To learn more about herbal teas, read this article: A Dr. Green Life Herbal Tea Guide

Physical activity is key to activating the muscular contractions in the intestines that move stool along the digestive tract. Try:

• 10 to 20-minute walk after meals
• Gentle yoga or abdominal twists
• Seated pelvic tilts or core-strengthening exercises
• Deep belly breathing to stimulate the vagus nerve and bowel motility

Even light movement can provide noticeable improvements. 

To learn some of my favorite ways to incorporate gentle movement throughout the day, read this article: Micro Workouts For New Parents

Magnesium is involved in hundreds of processes in the body, including nerve signaling, muscle relaxation, and bowel motility. When it comes to constipation, some forms of magnesium help by drawing water into the intestines (a process called osmosis), which softens stool and makes it easier to pass. Others work more gently by relaxing the nervous system and intestinal muscles.

• Magnesium citrate is one of the most commonly used forms for relieving occasional constipation. It works by drawing water into the colon, but it can sometimes cause cramping or urgency in sensitive individuals.
• Magnesium oxide has a similar osmotic effect, but it’s less bioavailable and often requires higher doses to be effective, potentially making it more likely to cause loose stools.
• Magnesium glycinate is a chelated form bound to glycine, an amino acid that supports relaxation. It does not pull water into the intestines and is unlikely to cause diarrhea, making it ideal for those with stress-related constipation or who tend to be more regular when their nervous system is balanced.

To learn more about the different types of magnesium, don’t miss this article: Magnesium 101: Benefits, Food Sources, Daily Needs, and Supplement Types

Certain supplements and medications are known to slow digestion and contribute to constipation. Common culprits include certain iron supplements, calcium, and antacids as well as prescription medications like opioids, antihistamines, and some antidepressants. If constipation began after starting a new product, it’s worth checking whether it could be playing a role. Always discuss with your doctor before stopping any prescribed medications or supplements.

To learn about elimination diets, read this article: How To Conduct An Elimination Diet To Assess Food Sensitivities

If iron is part of your routine, consider switching to a more digestible form. Our Liquid Iron supplement is alcohol-free and made with iron bisglycinate, a well-absorbed gentle form of iron that’s less likely to cause constipation than many traditional options.

To learn more about supplementing with iron, read this article: A Guide To Iron Supplementation

When dietary and lifestyle measures aren’t enough, a gentle herbal formula can help nudge the body back into rhythm. PooMotion™ combines time-tested herbs that support digestion and motility. And while this formula was developed with kids in mind, adults can certainly benefit, too:

• Yellow Dock Root: Encourages bile flow and gentle bowel movement
• Marshmallow Root: Soothes and coats the digestive lining
• Licorice Root: Helps reduce occasional irritation

A healthy gut microbiome plays a key role in regular bowel movements by supporting motility, stool consistency, and overall digestive function. Disruptions from antibiotics, illness, or highly processed diets can lead to imbalances that contribute to constipation.

To support a balanced microbiome, focus on:

• Eating a variety of colorful fiber-rich plant foods
• Incorporating fermented foods like sauerkraut, kefir, ginger bug soda, or yogurt
• Considering probiotics if you've recently taken antibiotics or experienced gut symptoms
• Limiting ultra-processed foods and added sugars, which can disrupt microbial diversity

A nourished microbiome is foundational for long-term digestive health and regular elimination.

To learn more about the microbiome, read this article: The Vast Health Benefits of Probiotics

Constipation and straining can often lead to hemorrhoids, swollen veins in the rectal area that can cause pain, itching, and occasional bleeding. Fortunately, there are simple ways to reduce discomfort and support healing.

Helpful tips for hemorrhoids:

• Avoid straining: Take your time in the bathroom and don’t force it.
• Use a footstool: Elevating the feet into a squat-like position can ease stool passage.
• Take sitz baths: If hemorrhoids are bothering you, soaking the area in warm water for 10 to 15 minutes helps reduce swelling and discomfort.
• Use herbal support: Circulation-supporting and mucosal-soothing herbs can help ease inflammation and discomfort from the inside out.
• Apply ointment: Our Relieve & Restore Hem Balm, infused with oils and calming botanicals like witch hazel, calendula, and plantain, can reduce swelling and support healing when applied directly.
• Support regular bowel movements: Use the tips in this article to help keep things regular and avoid straining.

If hemorrhoids persist or become painful, consult your healthcare provider.

Occasional constipation is a common concern for adults, often brought on by factors like stress, travel, dietary changes, or certain medications. Supporting healthy digestion often involves an approach that focuses on hydration, fiber-rich foods, regular movement, supplementation, and nurturing the gut microbiome. If constipation becomes a frequent issue, it’s important to consult your healthcare provider for deeper guidance and long-term solutions.