5 simple habits to combat constipation

Digestive health plays a major role in how you feel every day – when your system runs smoothly, you have more energy, less tummy discomfort, and better sense of overall well-being. If you struggle with occasional constipation or irregular bowel movements, these five simple habits can help keep things moving –

1. Eat more fibre

Fibre is one of the most important nutrients for digestive health. It adds bulk to stools and helps food move efficiently through the digestive tract. Getting enough fibre has also been linked to a reduced risk of heart disease, stroke, type 2 diabetes and bowel cancer.¹

There are two main types of fibre, and both play an important role:

Insoluble fibre adds bulk and helps stools move through the intestines.
Soluble fibre absorbs water and can help improve stool consistency.

If you increase your fibre intake, remember to increase your fluid intake too. Too much fibre without enough water can sometimes make constipation worse.

While fruits, vegetables, legumes, nuts, seeds and whole grains are excellent sources of fibre, many people still struggle to reach the recommended 30g per day. Adding Chuckling Goat’s Complete Prebiotic alongside a fibre-rich diet can be an easy way to increase your intake while helping nourish a diverse gut microbiome.

2. Stay hydrated

Water is essential for healthy bowel movements.

When you’re dehydrated, your body pulls more water from the digestive tract, making stools harder, drier and more difficult to pass.²

Aim for around 8–12 glasses of fluid daily. This can include:

Water
Herbal teas
Warm water with lemon
Other non-caffeinated drinks

Try to limit excessive alcohol and caffeine intake, as both can contribute to dehydration and may worsen digestive symptoms in some people.

3. Move your body

Exercise does far more than support fitness. Regular movement can also help stimulate intestinal contractions and encourage healthy bowel movements.

Research suggests that physical activity may help reduce constipation and support gut motility.³

You don’t need intense workouts to see benefits. Simple activities can help, including:

Walking
Cycling
Yoga
Swimming
Strength training

Aim for at least 150 minutes of moderate exercise each week. Even a brisk lunchtime walk or short yoga session can support digestive health.

4. Don’t ignore the urge to go!

Busy schedules often tempt us to delay bathroom visits, but regularly ignoring the urge to go can contribute to constipation.

When stool remains in the colon for longer, more water is absorbed from it, making it harder and more difficult to pass. Over time, consistently delaying bowel movements may also make it harder to recognise your body’s natural signals.⁴

If you feel the urge, try to respond when possible. Creating a regular bathroom routine can help support healthy bowel habits over time.

5. Support your microbiome with probiotics

Your gut microbiome plays a key role in digestion, bowel regularity and overall gut health.

Probiotic-rich foods, such as kefir, contain beneficial bacteria that help support a healthy microbial balance. These microbes produce compounds called short-chain fatty acids (SCFAs), which help nourish the gut lining and support healthy intestinal movement.

Research suggests that probiotic strains, including Lactobacillus species commonly found in kefir, may help improve stool frequency and consistency, particularly in people experiencing occasional constipation.⁵⁶

Adding probiotic-rich foods to your daily routine may be a simple and effective way to support long-term digestive health.

Small habits, big difference

When it comes to staying regular, consistency matters more than quick fixes.

Eating enough fibre, staying hydrated, moving your body, responding to your body’s signals and supporting your microbiome can all help create healthier digestive habits over time.

Your gut thrives on routine. Small daily actions may not feel dramatic, but together they can make a significant difference to your digestion, comfort and overall wellbeing.

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Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.