Let’s be honest– constipation is the worst.
No one loves talking about constipation, but almost everyone deals with it at some point. Feeling backed up, bloated, or like things just aren’t moving the way they should can throw off your whole day.
The good news? Staying regular isn’t complicated. Here are a few super simple things you can do to keep your digestion happy and moving smoothly.
Why Going Regularly Matters
It’s not just about comfort (though that’s a big one). When waste isn’t being cleared efficiently, your body may reabsorb some of the toxins meant to be eliminated. Over time, this can lead to:
- Bloating and abdominal discomfort
- Poor nutrient absorption
- Increased risk of hemorrhoids or anal fissures
- Hormonal imbalances (especially estrogen dominance)
- Fatigue or “brain fog”
- Skin issues (yup, that too)
So if you’ve been feeling off lately, it could literally be because things aren’t flowing the way they should.
Signs You Might Be Constipated
Even if you’re technically going daily, you might still be dealing with mild constipation if:
- Your poop is hard, dry, or takes effort to pass
- You strain or feel incomplete after going
- You’re going fewer than 3 times a week
- You’re bloated or gassy more than usual
What to Eat to Stay Regular
Fiber-Rich Foods
Fiber adds bulk to your stool and keeps things moving. Aim for a mix of soluble (absorbs water) and insoluble (adds roughage) fiber.
Add to your plate:
- Oats, chia seeds, flaxseeds
- Berries, pears, apples (with skin!)
- Leafy greens, broccoli, cauliflower
- Lentils, black beans, chickpeas
- Whole grains like quinoa and brown rice
Drink More Water
This one’s huge. If you’re eating fiber but not drinking enough, it can actually make constipation worse. Water helps soften stool and keeps your gut hydrated.
Don't Skip the Healthy Fats
Good fats keep things lubricated and support gut flow. Add avocado, olive oil, nuts, seeds, and salmon to your meals.
Good sources:
- Avocados
- Olive oil
- Nuts and seeds
- Fatty fish like salmon
Lifestyle Habits That Support Regularity
Move Your Body
Exercise stimulates the muscles in your intestines, helping food (and waste) move through faster.
Try:
- Daily walks
- Stretching
- Light strength training
Don’t Skip the Urge
Delaying going to the bathroom can lead to harder stools and disrupt your body’s natural signals. When you feel the urge, go.
Establish a Routine
Our bodies love rhythm. Going at the same time each day (like after breakfast) can train your system to stay consistent.
Support Your Gut
A healthy gut = better digestion. Add in probiotic-rich foods (like yogurt or sauerkraut) or a gentle daily supplement to help keep things balanced.
Extra Natural Support (If You Need It)
If you need a little extra help staying regular:
- Magnesium (especially before bed)
- Warm lemon water in the morning
- Peppermint or ginger tea
- Probiotic or digestive enzyme supplements
Final Thoughts
Staying regular doesn’t have to mean chugging prune juice or stressing over fiber grams. With a few small daily habits and some support from food and movement, you can feel lighter, more energized, and more you.
