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How to Relieve Constipation Naturally: Understanding the Root Causes

Did you know that around 12% of people worldwide struggle with self-reported constipation? (McCrea et al., 2023). This translates to millions of doctor visits and billions spent on medications every year, yet many people never find lasting relief.

If you’ve ever felt bloated, sluggish, or uncomfortable, your gut might be trying to tell you something. Constipation isn’t just an inconvenience—it’s a warning sign of deeper digestive imbalances, from gut dysbiosis and dehydration to slow motility and nutrient deficiencies.

But here’s the good news: You don’t have to rely on harsh laxatives or short-term fixes. With the right holistic strategies and herbal remedies, you can restore regularity naturally—without the risk of dependency or side effects.

By understanding why constipation happens, you can start making simple, sustainable changes to improve digestion and long-term gut health.

In this guide, we’ll break down the most common causes of constipation and why a holistic approach is the key to lasting relief. And in the next post, we’ll explore the best herbal remedies and lifestyle strategies to help get things moving—naturally!

Hands resting on the stomach, representing natural constipation relief, gut health, and holistic digestive balance.

What Is Constipation? (And Why It’s Not Just About Your Bowels)

Constipation isn’t just about how often you go—it’s about how well your digestive system is functioning.

If you experience any of the following symptoms, your body may be struggling with elimination:

✔️ Fewer than three bowel movements per week

✔️ Hard, dry stools that are difficult to pass

✔️ Bloating, cramping, or excessive gas

✔️ Straining or discomfort during bowel movements

✔️ Feeling like you haven’t fully emptied your bowels

Sound familiar? You’re not alone—millions of people suffer from sluggish digestion without realizing there are natural ways to fix it.

And here’s something that may be surprising: Constipation isn’t just a gut issue. It can lead to fatigue, mood swings, skin problems, and even hormonal imbalances. This is why it’s essential to address the root cause rather than just masking the symptoms.

What Causes Constipation?

Constipation can stem from diet, lifestyle, stress, or underlying health issues. Identifying the root cause is key to finding long-term relief.

⓵ Dehydration – Your Gut Needs More Water

Water is essential for softening stool and keeping digestion moving. Without enough hydration, your colon absorbs too much water from waste, leading to hard, dry stools that are difficult to pass.

✶ Fix It: Aim for 8-10 glasses of water daily, and try adding lemon or herbal infusions for extra digestive support.

⚘ Cucumber – Ultra-hydrating and rich in silica, which supports skin health, digestion, and bone strength.

⚘ Lemon, lime, orange, or strawberries – These add antioxidants and vitamin C, helping gut function and reducing inflammation.

⚘ Celtic Sea Salt – A pinch provides essential electrolytes (iron, magnesium, potassium) to boost hydration, energy, and muscle recovery.

⚘ Coconut Water – Naturally rich in electrolytes and potassium, it helps rehydrate, restore gut balance, and support digestive function.

⓶ Low Fiber Diet – Missing the Key to Regularity

Fiber acts like a broom, sweeping waste through your digestive tract. A low-fiber diet (high in processed foods) slows digestion, making elimination difficult.

✶ Fix It: Increase your intake of leafy greens, flaxseeds, chia seeds, and whole grains to add bulk to stools and promote easier passage.

⓷ Sedentary Lifestyle – Movement Affects Digestion

Sitting for long periods slows down gut motility, leading to sluggish digestion.

✶ Fix It: Light exercise, such as walking, yoga, or abdominal massage, can stimulate the digestive tract and encourage regularity.

⓸ Stress & The Gut-Brain Connection

Did you know that your gut and brain communicate constantly? When you’re stressed, your nervous system slows digestion, leading to constipation.

✶ Fix It: Incorporate breathwork, meditation, or herbal adaptogens to calm the gut and promote balanced digestion.

⓹ Gut Microbiome Imbalance – The Missing Piece

Your gut is home to trillions of bacteria that regulate digestion. An imbalance in gut flora can lead to irregular bowel movements and bloating.

✶ Fix It: Consuming fermented foods (sauerkraut, kimchi, yogurt) and prebiotic herbs can support a healthy gut microbiome and promote regularity.

Why Quick Fixes Aren’t the Answer

Many people turn to laxatives for relief, but these only provide temporary solutions and can actually make the problem worse over time. Instead of addressing the root cause, they force the bowels to empty, which can lead to dependency, dehydration, and long-term digestive dysfunction.

⚠️ The Risks of Long-Term Laxative Use:

✶ Weakened Natural Motility – Overuse can make the colon dependent on stimulation, leading to lazy bowel syndrome.

✶ Electrolyte Imbalance & Dehydration – Frequent laxative use can strip essential minerals, causing fatigue, dizziness, and muscle weakness.

✶ Gut Inflammation & Damage – Harsh laxatives irritate the intestinal lining, leading to cramping, bloating, and long-term gut sensitivity.

⚠️ What Happens When Constipation Goes Untreated?

✶ Chronic Bloating & Discomfort – Stagnant waste in the colon ferments, causing gas, bloating, and pressure.

✶ Toxin Build-Up & Systemic Inflammation – Poor elimination can lead to skin breakouts, fatigue, and increased stress on the liver.

✶ Hemorrhoids & Anal Fissures – Straining can cause painful tears and swollen veins, making elimination even more difficult.

✶ Higher Risk of Gut Disorders – Persistent constipation can contribute to IBS, diverticulosis, and dysbiosis (imbalanced gut bacteria).

Illustration of gut health with a glowing stomach surrounded by medicinal plants like chamomile, fennel, and dandelion, symbolizing natural digestion support and holistic constipation relief.

How to Fix Constipation Naturally

Now that you understand why constipation happens, it’s time to explore how to fix it naturally.

In next week’s post, we’ll dive into the best lifestyle and herbal remedies for constipation and how to make these changes to relieve constipation naturally, gently and effectively.

Want to start making changes now? Check out these related resources:

🔗 Best Medicinal Bone Broth – Support your digestion with this gut-healing elixir.

🔗 The Misunderstood Herb: Dandelion – Learn how dandelion can stimulate digestion and liver function.

🔗 3 Medicinal Plants Native to Canada – Discover herbs that support gut health and detoxification.

🔗 Join the Course & Start Your Gut Healing Journey Today! – The Herbal Gut Reset Course: Restore Digestion Naturally is your comprehensive, self-paced guide to achieving lasting digestive health—without guesswork or quick fixes.

Stay tuned for the next post in this series in the Ash & Thorn Learning Center! Subscribe to Health Freedom Digest here

References: 1. McCrea, G. L., Miaskowski, C., Stotts, N. A., Macera, L., & Paul, S. M. (2023). Constipation. StatPearls. StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK513291/

Uses of these plants have not been regulated by the FDA. Regardless of their long term traditional uses it is important to independently research a plant you are considering using for medicinal and nutritional purposes as each individual is different. Please ensure that if you are gathering plants from the wild that you correctly identify the plant before using.