Understanding Constipation: A Naturopathic Perspective

Constipation is more than just an inconvenience — it’s your body’s way of signalling that something deeper may be out of balance. From sluggish digestion to hormonal or microbial influences or even stress and nervous system dysregulation, chronic constipation can have multiple root causes that deserve exploration rather than suppression.

What is Constipation?

Constipation involves infrequent or difficult bowel movements, often accompanied by straining, hard or lumpy stools, and a sense of incomplete evacuation. For some, it’s an occasional issue; for others, it can become a chronic and distressing pattern affecting energy, mood, and detoxification.

Causes of Constipation

Constipation can result from a variety of physiological and lifestyle factors, including:

●     Inadequate fibre or fluid intake – The colon draws water to soften stool; dehydration or low-fibre diets can slow transit time.

●     Stress and nervous system dysregulation – The digestive system can’t function optimally when the body is in “fight or flight.”

●     Ignoring the urge to go – Suppressing natural signals trains the bowel to be less responsive.

●     Low thyroid function or hormonal shifts – Hypothyroidism, perimenopause, and pregnancy can all reduce gut motility.

●     Medication side effects – Certain antidepressants, antacids, and painkillers can slow the bowel.

●     Low physical activity – Regular movement stimulates peristalsis — the rhythmic contractions that move stool through the intestines.

●     Low dietary fats – Healthy fats lubricate and soften stools, aiding their passage.

By addressing these underlying causes, people can find relief from constipation and enhance their overall gut health.

Functional Testing for Persistent Constipation

When dietary and lifestyle adjustments aren’t enough, functional testing can provide insight into what’s really happening inside the gut.

1. Shotgun Metagenomic Microbiome Testing

This advanced stool test goes beyond basic microbiome assessments. It maps the whole genetic composition of your gut bacteria, fungi, and archaea, revealing how efficiently your microbiome produces short-chain fatty acids, bile acids, and methane. This particular test will also identify whether someone has excessive methanogenesis.

●     Excessive Methanogenesis: Some individuals have an overgrowth of methane-producing microbes (often Methanobrevibacter smithii). Excess methane slows intestinal transit, leading to hard, dry stools and bloating. Addressing this imbalance usually requires targeted herbal and nutritional strategies — not just more fibre.

2. Food Intolerance Testing

Hidden food sensitivities can drive gut wall inflammation, alter motility, and contribute to constipation (or alternating constipation and diarrhoea). Testing can identify trigger foods that may be slowing the digestive process or feeding bacterial imbalances.

3. At-Home Testing: Bowel Transit Time

A simple, informative test you can do at home involves tracking how long it takes food to move through your system. Specific safe, natural “markers” (like beetroot, corn or sesame seeds) can be used to observe your body’s natural rhythm. The ideal transit time is usually 14–24 hours — significantly longer may indicate sluggish digestion or a microbial imbalance.

Everyday Habits to Encourage Regularity

Small, consistent changes often have the most significant impact. These are some of the principles I share with clients to support natural, healthy elimination:

●     Make time to go – Rushing or ignoring the urge trains your bowel to be less responsive. A squatty potty can also support the natural alignment of your colon.

●     Add gentle fibre – Ground flaxseeds, kiwi fruit, or mango can support softer, easier bowel movements while nourishing beneficial bacteria.

●     Hydrate consistently – Aim for at least 2.5 L daily, including non-caffeinated herbal teas.

●     Move your body daily – Walking and strength training stimulate bowel motility.

●     Support your gut flora – Some people benefit from probiotic foods like yoghurt (if tolerated), while others may need targeted probiotic and prebiotic supplementation.

●     Eat mindfully and chew well – The digestive process begins in your mouth. Being present with your food and chewing properly allows enzymes to begin breaking it down and signals your gut to prepare for digestion.

●     Manage stress – Breathwork, meditation, and simple mindfulness tools (like the Insight Timer app) can help restore the parasympathetic “rest and digest” state.

If constipation persists despite these foundations, deeper functional assessment is often the next step

Taking Charge of Your Digestive Health

Constipation is not just a simple annoyance; it can signal deeper imbalances in gut health and overall wellness. Adopting a naturopathic perspective allows individuals to explore the root causes of their digestive issues and apply natural remedies for lasting relief.

Recognising the significance of gut health is vital for experiencing consistent relief from constipation. Through diet, lifestyle changes, and possibly functional gut testing, individuals can work to balance their digestive systems and enhance their overall well-being.

If you or someone you know is battling constipation, consider reaching out to a naturopathic practitioner. They can offer personalised insights that address unique health needs. Remember, constipation serves as a signal to tune into your body’s needs and make actionable changes for a healthier, happier life.

Ready to Get Things Moving?

If you’re tired of relying on laxatives or quick fixes and want to understand what your gut is really telling you, booking a Naturopathic consultation and finding out which functional test is right for you, can provide clarity and direction.

Book a naturopathic consultation with me to uncover what’s really driving your constipation and learn how to restore regular, healthy digestion naturally.

Visit www.aimeewoods.com.au or email hello@aimeewoods.com.au to get started.