Let’s Talk About Constipation (Because No One Else Is)
By Jill Rehimi, Registered Holistic Nutritionist
No one wants to talk about it—but almost everyone deals with it at some point.
Constipation isn’t just uncomfortable or inconvenient. It’s your body’s way of signaling that something deeper needs attention. And when it lingers, it can lead to bigger issues like bloating, hemorrhoids, fissures, toxin buildup, and even hormone imbalance.
The good news? You don’t have to live with it — and you don’t have to resort to harsh laxatives or quick fixes that make things worse long-term.
What Is Constipation, Really?
Constipation isn’t just about not going every day (although daily elimination is ideal!).
It can also look like:
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Straining during bowel movements
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Incomplete emptying (feeling like you’re “not done”)
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Hard, dry stools
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Bloating, cramping, or abdominal pressure
If your digestion feels “stuck,” your body’s natural detox pathways are backed up — literally and energetically.
Common Root Causes of Constipation (Beyond “Not Enough Fibre”)
While fibre is important, constipation is often linked to a mix of deeper factors, like:
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Dehydration — not enough water or electrolytes
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Slow gut motility — gut muscles not contracting well (often linked to stress or inflammation)
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Imbalanced gut bacteria — dysbiosis slows digestion
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Nervous system dysregulation — being stuck in “fight-or-flight” mode stalls digestion
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Low stomach acid — improper food breakdown at the start of digestion
3 Gentle, Natural Ways to Support Regularity
1. Start Your Morning with a Gut-Activating Drink
Before coffee or breakfast, sip a large glass of warm water with a squeeze of fresh lemon. This simple habit can stimulate digestion, hydrate your cells, and kickstart motility.
2. Focus on Calm, Relaxed Meals
Digestion is a parasympathetic (“rest and digest”) process. Try taking 3–5 slow breaths before meals to shift your nervous system out of stress mode and help your gut do its job.
3. Add Naturally Soothing Foods
Think stewed apples, chia pudding, lightly cooked greens, bone broth, and foods rich in magnesium, such as pumpkin seeds or avocados. These nourish the gut lining and promote easier, smoother elimination.
How to Check Your Gut Motility (At Home!)
Curious how fast (or slow) your digestion is moving?
Here’s a simple self-test you can try:
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Swallow 1 tablespoon of sesame seeds mixed into water on an empty stomach.
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Then, watch for when you first see the seeds appear in your stool.
Ideal gut motility timing:
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12–24 hours = healthy transit time
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Less than 12 hours = things might be moving too fast (potential malabsorption)
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More than 24 hours = gut may be moving too slowly (common with constipation)
It’s an easy, low-stress way to get real feedback on how your gut is functioning — no fancy testing required.
When to Ask for Help
If constipation is frequent or comes with other symptoms (like severe pain, bleeding, or weight changes), it’s important to work with a healthcare professional to rule out deeper issues.
But for everyday sluggishness? Small, consistent gut-supportive habits can make a huge difference.
Ready to Reset Your Gut?
If your digestion has been feeling stuck, sluggish, or just off, my 14-Day Gut Reset was designed to help. It’s a simple, step-by-step plan to calm inflammation, gently support elimination, and rebuild a healthier gut foundation — naturally.
✨ Learn more and get started →Check it out here
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About the Author
Jill Rehimi is a Registered Holistic Nutritionist specializing in gut health, energy optimization, and realistic wellness for busy people. She believes true health comes from sustainable habits, not extremes — and helps her clients reset their bodies and reconnect with how good they’re meant to feel.
Learn more about Jill’s approach here or check out the 14-Day Gut Reset here.
