Constipation isn’t just a ‘pain in the bum’—it can be a chronic and uncomfortable issue. Slow or irregular bowel movements can lead to bloating, gas, abdominal discomfort, tenderness, and loss of appetite. It can also contribute to back pain, hip pain, period pain, or bladder discomfort.

What Does Healthy Elimination Look Like?

Ideally, you should have a full, effortless, normal bowel movement within 30 minutes of waking up. This means:

•  A natural urge—no straining required.
• Quick and easy passage, taking only seconds.
• No discomfort, no excessive time spent on the toilet.

Constipation can present in different ways:

• Infrequent bowel movements (every few days instead of daily).
• Going daily but only passing small amounts, leading to incomplete emptying.
• Stools that are hard, dry, or pebbly—but they can also be soft and still indicate constipation.

Ultimately, the goal is to feel fully emptied, without lingering fullness or bloating. Achieving healthy bowel movements is key to overall well-being.

Strategies for Daily Bowel Movements

At Pure Whole Health, we frequently help clients establish healthier bowel habits. Here are our top, most effective strategies to promote daily elimination and provide constipation relief:

• Move Your Body Daily
  Regular activity stimulates intestinal muscles, helping things move through. A simple 20-minute walk or stretching before bed can make a big difference.

• Stay Hydrated
  Aim for at least 2L of fluids per day, more if you exercise. Hydration doesn’t have to come from water alone—herbal teas, collagen drinks, bone broth, sparkling water, and kombucha all count.

• Incorporate Healthy Fats
  Good fats help keep stools soft and easy to pass. Include foods like fish, nuts, seeds, avocados, and coconut oil in your diet.

• Increase Fibre Intake
  Many people struggle with constipation simply because they don’t eat enough fibre. Aim for:
  • • 2-3 servings of fruit daily
    • 3-4 handfuls of vegetables or salad with lunch and dinner
    • Snack on raw veggies or add extra fibre through smoothies.

• Eat Kiwi Fruit Daily
  Eating 1-2 kiwis per day (skin included, if possible) is a research-backed trick to promote daily bowel movements. Kiwi contains digestive enzymes that support gut function.

• Drink Dandelion Root Tea
  This bitter digestive herb stimulates bile flow and acts as a gentle laxative. Try 1-2 cups per day, especially after lunch or dinner, to aid digestion.

• Prioritise Your Morning Bowel Routine
  If you rush out the door in the morning, you might miss the natural urge to go. Wake up 5-10 minutes earlier, drink two glasses of water, and take time to sit on the toilet—this helps train your body into a healthy routine.

• Start Your Day with a Gut-Loving Breakfast
  A nutritious, fibre-rich breakfast can set the tone for healthy bowel movements. Try adding these gut-friendly ingredients to your oats, yogurt, or smoothies:

• Flaxseed meal
• Chia seeds
• Slippery elm powder

Need More Support?

Incorporating these strategies can significantly improve regularity, but if you’re still struggling, it may be time to investigate further. Reach out for a consultation to get tailored support for your gut health!

Hayley Stockbridge | Naturopath