Feeling blocked-up? 5 ways to get things moving naturally

Fed up of feeling blocked-up and bloated?! Constipation is more common than many people realise. It’s generally defined as having fewer than three bowel movements per week.¹https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/definition-factsIt can affect people of all ages and often comes with uncomfortable symptoms such as:²https://www.nhs.uk/conditions/constipation/

• Straining during bowel movements
• Hard, dry, or “pellet-like” stools
• A feeling that your bowels haven’t fully emptied

These symptoms aren’t just uncomfortable – they can also lead to problems like anal fissures and haemorrhoids (piles) if they continue over time.

When poop remains in your bowel for too long, it can cause an overgrowth of harmful bacteria, increased inflammation, and potentially more serious digestive issues.³https://www.cbhs.com.au/mind-and-body/blog/constipation-just-the-hard-facts

The good news is that in many cases, constipation can be improved with simple lifestyle and dietary changes.

What causes blocked-up bowels & constipation?

According to medical guidance, there are five common causes of constipation:⁴https://my.clevelandclinic.org/health/diseases/4059-constipation;

1. A low fibre diet
2. Dehydration
3. Little or no exercise
4. Ignoring the urge to go
5. Side effects from medication

How you can help get things moving naturally

1. Increase your fibre intake
   
   Eating a diet rich in natural fibre helps add bulk to stool, making it easier to pass. Great fibre-rich foods include:
   
   Prunes
   Kiwi (with the skin on)
   Stewed apples
   Pears
   Chia seeds
   Flaxseeds
   Whole grains
   Vegetables and fruits
   
   Our Gut Health Protocol also includes Complete Prebiotic, a blend of 18 different prebiotic fibres that can be difficult to obtain consistently from diet alone. It’s ready blended for convenience — simply add 10g to a smoothie or water.
   
2. Stay properly hydrated
   
   Not drinking enough fluids can lead the body to absorb extra water from waste in the large intestine, resulting in hard, dry stools that are difficult to pass. Aim for at least 1.5 litres of filtered water per day. Herbal teas can also boost hydration, especially in colder months when warm drinks feel more comforting.
   
3. Get moving
   
   Movement stimulates digestion. Long periods of sitting or lying down can slow bowel activity, worsening constipation.
   
   The solution doesn’t need to be complicated. Even a 10-minute walk around the block can help stimulate the digestive system. Aim to include some daily movement, whether it’s walking, stretching, or light exercise.
   
4. Listen to your body
   
   Ignoring or delaying the urge to go to the toilet allows stool to remain in the bowel longer, where it becomes harder and more difficult to pass.
   
   Stress can also play a role. When the body is in a constant “fight-or-flight” state, digestion slows down. Supporting your nervous system may help restore digestive balance. Practices such as:
   
   Yoga
   Meditation
   Breathing exercises
   Spending time in nature
   
   can encourage the body into a parasympathetic (“rest and digest”) state.
   
   Adaptogenic herbs like ashwagandha may also support stress management by helping regulate cortisol levels.
   
5. Review medication
   
   Some medications are known to contribute to digestive sluggishness. Common examples include:
   
   Antacids
   Iron supplements
   Antibiotics
   Certain painkillers
   Antihistamines
   
   If you think a medication might be affecting your digestion, it’s important not to stop or change it on your own. Instead, consider speaking with your GP, pharmacist, or healthcare professional, who can help review your options and suggest safe ways to manage the symptoms.
   
   They may be able to recommend adjustments, supportive strategies, or alternatives that better suit your needs.

Could it be your gut?

Sometimes, constipation is linked to imbalances within the gut microbiome.

Our Chuckling Goat Gut Microbiome Test can help uncover underlying factors, such as pathogens and microbial imbalances, that may be contributing to persistent constipation.

Constipation can feel frustrating, uncomfortable, and sometimes even painful — but in many cases, small changes to diet, hydration, movement, and stress management can make a big difference.

If you’d like more tips and guidance, read our articles on constipation and digestive health here.

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

References

• 1
  https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/definition-facts
• 2
  https://www.nhs.uk/conditions/constipation/
• 3
  https://www.cbhs.com.au/mind-and-body/blog/constipation-just-the-hard-facts
• 4
  https://my.clevelandclinic.org/health/diseases/4059-constipation

Questions? Talk to a Nutritional Therapist on live chat!