You’ve Tried the Basics But Still Feel Stuck?
You’ve been told to “eat more fiber” and “drink more water” but if that actually worked, wouldn’t you feel better by now? The truth is, there’s more to relieving constipation than just checking a box on fiber intake. In this post, I’ll walk you through the best things to eat for constipation, how to hydrate the right way, and gentle movement that helps your gut do what it’s meant to do.
What You Eat Matters More Than You Think
Let’s start with the basics. If you’re constipated, you’re probably not getting enough fiber-rich, whole foods. But not all fiber is created equal and some foods actually make things worse (hello, Top Ramen and white bread).
Here are some of the best foods to eat while constipated that naturally support bowel movements:
- Broccoli – acts like a broom for your intestines
- Cabbage – sweet, crunchy, and gentle on the gut
- Sweet potatoes – packed with fiber and nutrients
- Apples and berries – provide fiber + antioxidants
- Cooked carrots and green beans – easy on the stomach
- Fermented veggies like sauerkraut and pickles – support healthy gut bacteria
- Celery with peanut butter – fun, fibrous, and kid-friendly
Start your meals with these foods to jumpstart digestion. They don’t just fill you up, they teach your body how to move food through the gut effectively.
But What If Veggies Make You Feel Worse?
Have you ever eaten broccoli and felt more bloated afterward? You’re not alone.
For some people, fiber-rich foods cause bloating and discomfort. That might be a sign of SIBO (small intestinal bacterial overgrowth). If this sounds like you, you may need to start with probiotics (without prebiotics) and use gentle supplements like magnesium to support regularity until your gut heals.
It’s not just about what you eat, it’s about what your body can actually process right now.
How Much Water Does Your Gut Actually Need?
Water is a non-negotiable when it comes to moving waste through the digestive tract. But here’s the thing, water alone isn’t enough.
If you’re chugging water and still feel dehydrated, your body might be missing trace minerals like magnesium, potassium, and sodium. Try adding a pinch of real salt (like Redmond Real Salt or pink Himalayan salt) to your water to help your cells absorb it.
Aim for 6–8 glasses of filtered water daily, and more if you’re active, outdoors, or in a dry climate.
The Best Exercise for Constipation Is Simpler Than You Think
You don’t need to hit the gym to help your digestion. A 10–15 minute walk each day can do wonders for gut motility.
Here are a few more gentle movements that support healthy digestion:
- Walking – helps move food through the intestines
- Stretching the torso side-to-side – opens up compressed digestive organs
- Gentle core engagement – try standing leg lifts or seated twists
- Posture resets – standing tall and aligning your hips supports better flow
Isn’t it wild how something as simple as a walk or a stretch can help you feel better faster than a supplement?
A Quick Word on Emotions and Gut Health
When digestion is off, everything feels off. You feel sluggish, uncomfortable, maybe even a little broken.
But here’s the truth: you are not broken.
Your body is wise. It just needs the right support to get back into rhythm. The foods, water, and movement tips I shared here aren’t just practical, they offer something more:
- Relief you can feel
- Hope that healing is possible
- Confidence that your body knows what to do
Ready to Take the Next Step?
Download my free Constipation Protocol for a simple, step-by-step plan to support your body naturally. No guesswork, no overwhelm.
And don’t forget to join my email list for real-life health tips, encouragement, and gut-friendly remedies sent straight to your inbox.
Prefer to watch the video on YouTube? Check it out: Constipation Fixes You Can Do at Home
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