Constipation: Why Your Bowels Are Sluggish and How to Get Them Moving Naturally

If you're struggling with constipation, you might assume you just need more fibre or something to get your bowels moving.

Yet, from a naturopathic perspective, I'm interested in why your bowels have become sluggish in the first place.

Perhaps you're only opening your bowels every few days, your stools are hard and difficult to pass or you're constantly feeling bloated and uncomfortable.

These are all little whispers from your body telling us that something within your digestive system needs attention.

Let's look at what might be happening and how we can support your bowels naturally.

What Causes Constipation?

Your digestive system relies on several processes working together. We need adequate hydration, sufficient fibre, healthy gut bacteria and regular muscular contractions to move waste through the intestines.

When one of these isn't working particularly well, constipation can develop.

Your Colon May Be Absorbing Too Much Water

One of the first things I look at is hydration.

Your large intestine continually absorbs water from the waste passing through it. When your bowels are moving slowly, that waste spends longer in the colon, allowing more water to be absorbed.

The result? Harder, drier stools that become increasingly difficult to pass.

This is why drinking enough water is such an important starting point.

Try beginning your morning with a large glass of warm water and aim for approximately 1.5-2 litres of fluid throughout the day, adjusting this to your individual needs.

Are You Eating Enough Fibre?

Something I often explain to clients is that our bowels need something to push against.

If we're eating very little fibre, there may not be enough bulk within our stools to encourage the natural muscular contractions that move waste along.

We call these contractions peristalsis.

Interestingly, different fibres have different jobs.

Soluble Fibre Helps Soften Stools

Soluble fibre absorbs water, forming a gel-like substance that helps retain moisture within the bowel.

Good examples include:

• Ground linseeds

• Soaked chia seeds

• Oats

• Apples and pears

• Psyllium husks

I particularly like ground linseeds because they contain mucilage, which swells when mixed with water.

Try adding a teaspoon to your morning porridge, yoghurt or smoothie.

Insoluble Fibre Adds Bulk

Insoluble fibre helps increase stool bulk, encouraging waste to move through the digestive tract.

You'll find it in broccoli, carrots, leafy greens, wholegrains, nuts and seeds.

Ideally, we want a mixture of both types of fibre.

Just remember to increase your intake gradually, particularly if you're already experiencing bloating. Adding lots of fibre without sufficient water can sometimes make constipation worse.

Your Nervous System Could Be Influencing Your Bowels

Have you ever noticed that your digestion changes when you're stressed?

Your digestive system and nervous system are constantly communicating.

When we're rushing around, anxious or constantly on the go, stress can alter the muscular movements responsible for pushing waste through our intestines.

There's also a wonderful natural response called the gastrocolic reflex, where eating stimulates movement within the large intestine.

It's often particularly active after breakfast.

I'd encourage you to allow yourself ten minutes after breakfast to sit on the toilet without rushing.

Placing your feet on a small stool can also improve your position, making bowel movements easier.

Even a gentle daily walk can help encourage bowel motility.

Could Your Hormones Be Contributing to Constipation?

Hormonal fluctuations can influence bowel habits, particularly during the menstrual cycle and perimenopause.

Progesterone can slow intestinal movement, which may explain why some women experience constipation at particular times of the month.

I'd also consider thyroid function, as an underactive thyroid can contribute to sluggish digestion.

This is where my Body Whispers® approach comes in. Rather than looking at constipation as an isolated symptom, I'm interested in the connections between your digestion, nervous system, hormones and overall health.

Supporting Your Bowels With Herbal Medicine

Herbal medicine can provide additional support while we work on improving hydration, fibre intake and bowel habits.

One traditional herb is Cascara sagrada, which encourages the muscular contractions of the large intestine and is used for short-term relief of occasional constipation.

The aim is to support elimination while establishing healthier bowel habits, rather than relying on stimulant herbs indefinitely.

Ready to Give Your Bowels Some Extra Support?

At Natropathix, we've developed our Herbal Detox Part 1: Bowel & Liver Cleanse, a three-part herbal programme designed around bowel elimination, fibre-based support and traditional digestive herbs.

It combines Cleanse & Release capsules containing Cascara and other herbs, a Bind & Repair powder with ingredients including linseed, psyllium, slippery elm and marshmallow root, alongside a Detox & Purify herbal tincture.

It's an option to explore if you'd like a structured herbal bowel-support programme alongside the dietary changes we've discussed.

Discover the Natropathix Herbal Detox Part 1 Programme

Remember, constipation is often your body's way of asking for a little more attention. Listen to those whispers and start with the foundations.