Constipated? Here Are My Top Tips to Get You Regular Again

Constipation is one of those things that no one really wants to talk about—but so many people experience. Whether it’s occasional or something you’ve been struggling with for a while, it can seriously impact how you feel day to day.

The good news? In many cases, a few small and consistent changes to your daily routine can make a big difference. Here are my go-to, evidence-based tips to help you get things moving again (literally):

1. Fibre, Fitness, and Fluids

This is the magic trio when it comes to digestion—and they work best when you’re paying attention to all three together.

• Fibre helps bulk up your stool and keeps things moving through your gut. It also feeds your gut bacteria, which support healthy digestion. Aim for around 25–30g of fibre a day from a mix of whole grains, legumes, fruits, veggies, nuts, and seeds. Try adding oats to breakfast, legumes to lunch, and a handful of veggies to dinner. But remember—increase fibre gradually. Upping your intake too quickly can actually make constipation worse by causing gas, bloating, or discomfort.¹
• Fitness or even just gentle movement (like a daily 20–30 minute walk) helps stimulate the muscles in your intestines. This physical activity encourages natural contractions of the bowel (called peristalsis), which are essential for moving waste along. People who are more active tend to report more frequent, easier bowel movements.²
• Fluids help soften your stool, making it easier to pass. If you’re increasing fibre, you’ll need to increase fluids as well—aim for at least 1.5 to 2L of water per day. This doesn’t include just water either—herbal teas, soups, and high-water-content foods like cucumber and watermelon all contribute.³

2. Eat Enough—and Eat Regularly

Not eating enough can slow down your digestion. When your body doesn’t receive consistent fuel, it may slow your gut motility as a way to conserve energy. Likewise, erratic eating patterns can throw off your natural digestive rhythm.

Eating balanced meals every 3–4 hours keeps your system working consistently. Don’t skip meals, and include enough energy (carbohydrates, protein, and fats) to support your body’s needs. A bowl of oats with chia seeds and fruit in the morning, followed by a veggie-packed wrap at lunch and a hearty dinner with protein, grains, and veg is a great place to start.

3. Eat Two Kiwifruit a Day

Yes, really! Green kiwifruit (the fuzzy kind) has been shown in research to improve stool frequency and consistency, particularly in people with constipation.⁴ Kiwis are rich in fibre, especially a type called pectin, and contain an enzyme called actinidin that helps stimulate digestion. This combination makes them especially effective.

Try adding two kiwis to your breakfast, blending them into a smoothie, or eating them as a snack. It’s a gentle, natural option that works for many people.

4. Use a Footstool When You Go

Modern toilets aren’t designed with human physiology in mind. Elevating your feet with a small stool while you’re on the toilet (think Squatty Potty-style) puts your body in a more natural squatting position. This straightens out the angle between your rectum and anus, making it physically easier to pass stool—without straining.⁵

This one’s a simple change that can make a huge difference, especially if you often feel like “it’s there but won’t come out.”

5. Other Practical Tips to Try

• Limit ultra-processed foods – These are often low in fibre and high in additives that can mess with your digestion.
• Create a toilet routine – Try sitting on the toilet 10–15 minutes after a meal (especially breakfast) to take advantage of the gastrocolic reflex.
• Don’t hold it in – Respond to your body’s cues instead of delaying them. Holding in bowel movements can make stool harder and more difficult to pass.
• Manage stress – Your gut and brain are closely connected. Practices like gentle yoga, walks in nature, journaling, or deep breathing can help regulate digestion.

If you’ve tried these strategies consistently and still aren’t finding relief, it might be time to chat with your GP or dietitian. Persistent constipation could signal a more complex issue like pelvic floor dysfunction, IBS, or slow transit time—and getting the right support matters.

References

1. Yang, J., Wang, H. P., Zhou, L., & Xu, C. F. (2012). Effect of dietary fiber on constipation: A meta analysis. World Journal of Gastroenterology, 18(48), 7378–7383. https://doi.org/10.3748/wjg.v18.i48.7378
2. Rao, S. S. C., Go, J. T., & Tuteja, A. K. (2006). Exercise-induced changes in colon transit time in healthy subjects. The American Journal of Gastroenterology, 101(4), 941–945. https://doi.org/10.1111/j.1572-0241.2006.00435.x
3. Anti, M., Pignataro, G., Armuzzi, A., Valenti, A., Iori, V., & Gasbarrini, G. (1998). Water supplementation enhances the effect of high-fiber diet on stool frequency and laxative consumption in adult patients with functional constipation. Hepato-Gastroenterology, 45(21), 727–732.
4. Chey, W. D., Nuyens, F., Lieu, D., Howden, C. W., Lembo, A. J., & Tack, J. (2022). Efficacy and tolerability of green kiwifruit in functional constipation: A systematic review and meta-analysis. The American Journal of Gastroenterology, 117(5), 733–741. https://doi.org/10.14309/ajg.0000000000001722
5. Sikirov, B. A. (2003). Comparison of straining during defecation in three positions: Results and implications for human health. Digestive Diseases and Sciences, 48(7), 1201–1205. https://doi.org/10.1023/A:1024151224462