Constipation: What It Really Means for Your Gut Health
Constipation is one of the most common digestive complaints, yet it often gets brushed off as something “normal” or “just how my body works.” The truth is, healthy bowel habits are central to overall health—and ongoing constipation can leave you feeling uncomfortable, sluggish, and unwell.
Who does constipation affect?
Constipation can affect anyone, at any age. It’s especially common in:
Women (hormonal changes can play a big role)
Older adults
People who are dehydrated or have a low-fibre diet
Those on certain medications (e.g., painkillers, iron supplements, antidepressants)
People with underlying gut issues or stress-related digestive problems
People who are stressed or are in constant “go, go, go” mode
Even if you don’t fit into these groups, constipation can still affect you at different points in your life.
Signs and symptoms of constipation
Constipation isn’t just about “not going.” It can look different for everyone, and sometimes the signs are missed. Common symptoms include:
Infrequent bowel movements (less than 3 times per week)
Hard, dry, or lumpy stools
Straining or pain when passing a stool
Feeling like you haven’t completely emptied
Bloating, cramping, or abdominal discomfort
Fatigue or “heaviness” in the body
Did you know? Going to the toilet multiple times a day can actually be a sign of constipation. When stool builds up, it creates blockages, meaning only small amounts can move around and be released. This gives the impression you’re going often—when in reality, the bowel isn’t fully emptying.
Think of it like a traffic jam on a highway: scooters and motorbikes might weave around the blockage, but the larger cars and trucks remain stuck for kilometres.
What causes constipation?
There are many factors that contribute, including:
Low water intake (dehydration is one of the most common causes we see)
Low fibre diet or lack of fresh wholefoods
Eating too quickly or not chewing food properly
Stress and anxiety (stops the natural movement of the gut)
Sedentary lifestyle or lack of movement
Hormonal changes (e.g. thyroid imbalances, menstrual cycle shifts, menopause)
Gut microbiome imbalances
Certain medications or medical conditions
Often, constipation is the result of a combination of factors rather than one single cause.
What to do if you suspect constipation
If you think you may be constipated, the first steps are simple lifestyle adjustments:
Hydrate well – aim for 2L of water daily, starting early in the day
Increase fibre gradually – focus on vegetables, fruit, legumes, and whole grains
Chew your food well and eat slowly – digestion starts in the mouth, and rushing meals can overload the gut
Move your body – even gentle walking can help stimulate bowel movement
Check your toilet posture – placing your feet on a small stool can help align the bowel for easier elimination
Reduce stress – breathing exercises, mindfulness, or gentle yoga can support gut motility
Come see us - we have a range of services to help get things moving. Keep reading to find out how we can help you.
If symptoms continue, it’s important to get support rather than relying on quick fixes.
The problem with laxatives
Many people turn to laxatives for relief, but long-term use can create more problems than it solves. Over time, the bowel muscles can become “lazy” and dependent on the stimulation, making it harder for your body to move naturally. Laxatives may also strip the bowel of fluids and electrolytes, leaving you more dehydrated and contributing to further imbalance.
How we can help
At the Gut Recovery Centre, we support clients with constipation through a holistic approach:
Naturopathy – identifying root causes such as diet, lifestyle, stress, or hormonal imbalances, and using natural remedies and herbal medicine to restore balance.
Colon Hydrotherapy (Colonics) – our gravity-fed closed system colonics don’t just cleanse the bowel (remove the road blocks)—they also help tone and retrain the muscles of the bowel, so over time your body can start working more effectively on its own.
Nutrition Support – personalised dietary guidance to ensure you’re eating the right balance of fibre, fluids, and gut-friendly foods.
Infrared Sauna – helping reduce stress and inflammation, while promoting circulation and detoxification.
Microbiome Testing – understanding the unique balance of bacteria in your gut can uncover hidden drivers of constipation and guide targeted treatment.
The bottom line
Constipation is not something you need to live with, and it’s not something to ignore. Your bowel health plays a vital role in your energy, mood, immune system, and overall wellbeing. With the right support, relief is possible and your gut can get back to doing what it does best.