From Backed-Up to Balanced: A Guide to Better Bowel Health

Constipation is commonly defined as having fewer than three bowel movements per week. However, it can also involve symptoms such as hard or dry stool, straining during defecation, and a sense of incomplete evacuation. It is one of the most frequent concerns reported to healthcare providers. In Canada, approximately 1 in 4 adults experiences constipation, which translates to nearly 10 million individuals.

Although constipation is often more common with age, it is not limited to older adults. One significant contributing factor is diet. Around 97% of Canadians do not meet the daily recommended fibre intake, which plays a central role in maintaining regular bowel movements.

This blog will walk you through everything you need to know about constipation, from root causes to supportive strategies.

What Does Constipation Look Like?

When assessing constipation, it is important to look beyond just the number of bowel movements. It may include:

• Fewer than 3 bowel movements per week

• Dry, hard, or pebble-like stools

• Straining or difficulty passing stool

• A feeling of incomplete emptying after a bowel movement

Healthcare providers may refer to the Bristol Stool Chart, a helpful visual tool that categorizes stool types. Types 1 and 2 on this chart are considered constipated stools.

Medical Causes of Constipation

Before assuming constipation is solely lifestyle-related, it is important to investigate potential underlying medical issues. These can include:

• Structural causes: such as bowel obstruction, strictures, or pelvic floor dysfunction

• Neurological disorders: including Parkinson’s disease, multiple sclerosis, and post-stroke changes

• Endocrine and metabolic disorders: like hypothyroidism and poorly controlled diabetes

If constipation is persistent or accompanied by other symptoms such as blood in the stool, unintentional weight loss, or severe abdominal pain, seek medical attention.

Functional and Lifestyle-Related Causes

Functional constipation is more common and is often linked to modifiable habits and dietary choices. Contributors include:

• A diet low in fibre

• Inadequate fluid intake

• Sedentary lifestyle

• Chronic stress

• Micronutrient deficiencies (such as magnesium)

• Certain medications (like opioids, iron supplements, and anticholinergics)

Nutrition and Lifestyle Tips for Constipation Relief

1. Increase Fibre Gradually

The recommended daily fibre intake is:

• Women: 25 grams per day

• Men: 30–38 grams per day

Foods rich in fibre include oats, chia seeds, flaxseeds, lentils, apples, berries, broccoli, and almonds.

There are two main types of fibre:

• Soluble fibre: forms a gel-like substance in the gut and helps soften stool. Found in oats, psyllium, apples, and flaxseeds.

• Insoluble fibre: adds bulk to the stool and speeds up transit time. Found in whole grains, vegetables, and bran. While helpful, too much insoluble fibre without enough water can worsen symptoms in some people.

2. Stay Hydrated

Water is essential to help fibre do its job. Aim for at least 2 litres of water per day, and more if you're active, breastfeeding, or live in a hot climate. Drinking warm fluids (such as herbal tea or warm lemon water) first thing in the morning may help stimulate the gastrocolic reflex, encouraging bowel movements.

3. Move Your Body

Regular movement stimulates the digestive tract. Gentle activities like brisk walking or yoga can help improve gut motility. While moderate exercise supports digestion, prolonged intense workouts may reduce blood flow to the gut and worsen symptoms temporarily.

4. Try Bowel Retraining

Establish a regular routine by attempting a bowel movement at the same time each day, ideally after breakfast. Sit on the toilet for 10 minutes without straining and try not to suppress the urge when it arises. Over time, this may help recondition the body to develop more predictable bowel habits.

Natural Supplements That May Help

Here are some evidence-informed supplements used by integrative practitioners and naturopathic doctors. Always speak with a healthcare provider before beginning new supplements, especially if you are taking medications or have chronic health conditions.

1. Cyto Matrix GI Motility Matrix: A prokinetic formula supporting the migrating motor complex (MMC) and digestive motility. Includes ginger and artichoke

   for bloating and indigestion, 5-HTP and vitamin B6 for gut serotonin production, acetyl-l-carnitine for neuro-support, and zinc for mucosal integrity.

2.  Ortho Molecular Products Super Aloe 250: Cape Aloe contains anthraquinones that stimulate colonic motility and secretion of fluids into the intestine. Best used short-term for gentle relief of occasional constipation.

3.  Ortho Molecular Products Motility Pro: A botanical blend of artichoke and ginger to help support gastric emptying and reduce symptoms like nausea, fullness, or discomfort after meals.

4. SlothMD African Aloe: Derived from Aloe ferox, this natural remedy supports gentle bowel movements. Traditionally used for its anti-inflammatory, antimicrobial, and detoxification-promoting properties.

5. VitaAid Mg-Lax: Combines magnesium citrate and oxide, which draw water into the colon to soften stool and promote regularity. A well-tolerated option for mild to moderate constipation.

6. Xymogen OptiFiber: A soluble fibre blend that helps increase stool bulk and support healthy cholesterol levels. Can be a gentle daily addition for digestive support.

7. Restorative Formulations Laxative: Contains gut-brain axis support through 5-HTP and botanicals. Helps with occasional constipation, mucosal support, and healthy elimination pathways. 

8. Xymogen ColonX: Designed for short-term relief, this formula blends magnesium citrate, cape aloe, and Triphala extract. Triphala is a traditional Ayurvedic remedy that gently supports digestive regularity.

Final Thoughts

Constipation is more than just an inconvenience. Left unaddressed, it can affect quality of life, mood, digestion, and even hormone clearance. The good news is that through simple adjustments in diet, hydration, movement, and mindful supplementation, most cases of functional constipation can be managed effectively.

If constipation is persistent or unexplained, be sure to consult with your healthcare provider or a naturopathic doctor to rule out underlying concerns.