Holistic Approaches to Relieving Constipation and Natural Strategies for Long-Term Digestive Health
Written by Emily Pankratz, Clinical Nutritionist
Emily Pankratz is a functional nutritionist who is best known for her work in digestive health and hormonal imbalances. She is the founder of Emily Pankratz Nutrition, where she uses a holistic and natural approach in her clinical practice to support the root cause of disease for her clients.
Constipation is one of the most common digestive concerns I see in practice as a Vancouver holistic nutritionist. While occasional constipation can happen to anyone, chronic constipation is a sign that the body may need additional support. Symptoms such as infrequent bowel movements, bloating, abdominal discomfort, and a feeling of incomplete elimination can significantly impact your quality of life.
Many conventional approaches focus on symptom management through laxatives or stool softeners. While these can provide temporary relief, they often fail to address the underlying causes of constipation. A holistic approach looks deeper, supporting digestion through nutrition, hydration, lifestyle habits, stress management, and targeted natural remedies that encourage the body’s innate ability to eliminate waste effectively.
Understanding constipation: Why it happens
Constipation occurs when stool moves too slowly through the digestive tract, allowing too much water to be absorbed back into the body. The result is dry, hard stool that becomes difficult to pass.
Common contributors to constipation include low fiber intake, inadequate hydration, gut microbiome imbalances, food sensitivities, a sedentary lifestyle, chronic stress, hormonal imbalances, certain medications, poor thyroid function, and overuse of stimulant laxatives.
When bowel movements become infrequent, waste products remain in the colon longer than intended, which can contribute to bloating, discomfort, fatigue, and feelings of sluggishness.
Holistic nutritional support for constipation relief
1. Increase fiber intake gradually
Fiber provides bulk to stool and helps support healthy elimination.
Soluble fiber absorbs water and helps soften stool, with good sources including oats, chia seeds, flaxseeds, apples, and legumes.
Insoluble fiber helps move waste through the digestive tract, with sources such as leafy greens, whole grains, broccoli, cauliflower, and root vegetables.
Aim for 25-35 grams of fiber daily, increasing intake gradually while ensuring adequate hydration.
2. Prioritize hydration
Even the best diet won't support regular bowel movements if you're dehydrated.
Water helps soften stool and supports healthy intestinal motility. Most adults benefit from drinking filtered water consistently throughout the day. Starting the morning with warm lemon water may also help stimulate digestion and encourage a bowel movement.
3. Support your gut microbiome
A healthy gut microbiome plays a critical role in bowel regularity, so consider incorporating foods such as sauerkraut, kimchi, kefir, yogurt, miso, and other fermented vegetables.
These foods provide beneficial bacteria that support digestion and overall gut health.
4. Don't fear healthy fats
Healthy fats naturally support digestive function and help lubricate the intestinal tract, including avocados, extra virgin olive oil, coconut oil, nuts, seeds, and wild-caught fish.
5. Reduce processed foods
Highly processed foods often lack fiber and can slow digestive function, so focus on whole foods, quality proteins, vegetables, fruits, healthy fats, and properly prepared whole grains.
This approach provides the nutrients needed to support healthy digestion and elimination.
Lifestyle strategies to relieve constipation naturally
1. Move your body daily
Physical activity stimulates intestinal contractions and supports healthy bowel movements, with beneficial forms of movement including walking, yoga, stretching, resistance training, and rebounding (mini-trampoline exercise).
Even a 20-minute walk after meals can significantly improve digestive motility.
2. Create a consistent bathroom routine
Your digestive system thrives on routine, so try to use the bathroom at the same time daily, avoid rushing, respond promptly to the urge to go, and leave distractions such as cell phones outside the bathroom.
A squatty-style footstool can also improve elimination by placing the body in a more natural position for bowel movements.
3. Address stress
The digestive system and nervous system are deeply interconnected through the gut-brain axis. When you're stressed, digestion often slows.
Helpful stress-management techniques include deep breathing exercises, meditation, prayer, journaling, time in nature, and nervous system regulation practices.
Many clients notice improved digestion once chronic stress is addressed.
4. Abdominal massage
Gentle abdominal massage can encourage intestinal movement and support healthy elimination. Massage in a clockwise circular motion, following the natural direction of the colon.
Castor oil packs for constipation support
One of my favourite holistic tools for digestive support is castor oil packs, which may help support lymphatic drainage, improve circulation, promote relaxation, encourage healthy digestive function, and support natural detoxification pathways.
For a complete guide on castor oil packs and their benefits, visit Dr. Axe's guide to natural constipation remedies and Doctor Demaria's natural constipation remedies article.
These resources provide additional evidence-based strategies and practical tips for supporting healthy bowel function naturally.
Additional natural remedies for constipation relief
Magnesium
Magnesium is often one of the most effective natural remedies for constipation. Magnesium citrate helps draw water into the intestines and relax smooth muscle tissue, making bowel movements easier and more comfortable.
Always consult with a qualified healthcare practitioner before beginning supplementation.
Herbal teas
Certain herbs can gently support digestion and bowel regularity, including ginger, peppermint, fennel, and dandelion root.
Senna can be effective short-term but should not be relied upon regularly, as dependency may develop.
Aloe vera juice
Aloe vera contains compounds that may support bowel regularity and soothe the digestive tract when used appropriately.
Dry brushing
Dry brushing and completing the ‘Big 6 Lymphatic routine’ may help support lymphatic circulation and overall detoxification pathways. While not a direct treatment for constipation, it can be a helpful addition to a holistic wellness routine.
The mind-gut connection
The digestive system is often referred to as the "second brain" because of its close connection to our nervous system.
Emotional stress, anxiety, unresolved trauma, and chronic overwhelm can all impact digestive function, so supporting emotional wellness through therapy, mindfulness, breathwork, prayer, somatic practices, and healthy boundaries can help improve digestion can have a profound effect on digestive health and bowel regularity.
When constipation may signal a deeper issue
While constipation is common, persistent symptoms may indicate underlying concerns such as hypothyroidism, small intestinal bacterial overgrowth (SIBO), food sensitivities, dysbiosis, hormonal imbalances, nutrient deficiencies, and chronic stress or nervous system dysregulation.
This is why addressing the root cause is so important.
A holistic approach to lasting digestive health
Relieving constipation naturally requires more than a quick fix. By supporting hydration, increasing fiber intake, nourishing the gut microbiome, managing stress, moving your body regularly, and incorporating natural remedies such as castor oil packs and magnesium, you can create lasting improvements in digestive health.
Every person is unique, and the root causes of constipation can vary significantly. A personalized approach often leads to the best long-term outcomes.
If you're struggling with chronic constipation, bloating, or digestive discomfort, I'd love to help you uncover the root cause and create a plan tailored to your body.
Book a complimentary discovery call today and take the first step toward better digestion and vibrant health with Emily Pankratz Nutrition, your Vancouver holistic nutritionist.
Read more from Emily Pankratz
Emily Pankratz, Clinical Nutritionist
Emily Pankratz is a leader in the alternative health and wellness space. She utilizes natural health modalities and holistic medicine to support her clients in getting to the root cause of their health conditions and symptoms. She is best known for her work with digestive and hormonal imbalances, along with autoimmune conditions and oncology-related support. Emily is extremely passionate about health and supporting her clients in finding complete wholeness and recovery. Her mission: that every one of her clients will feel empowered with their health and understand how they are able to heal themselves.
