Constipation affects almost one in three women, yet there is no one-size-fits-all solution. While it can be persistent and frustrating, it is also one of the most manageable gut symptoms when approached systematically.
For some people, improving hydration and increasing fibre intake is all that's needed. For others, regular movement and consistent meal routines make the biggest difference. Some may benefit from targeted foods, pelvic floor support, or abdominal massage. The key isn't to try everything at once, but to identify the strategies that are most relevant to your symptoms and your gut.
Here are seven science-backed approaches that can help improve bowel regularity and support long-term gut health.
Step 1: Fibre- more isn’t always better
Fibre, found in most plant foods (think fruit, veg, nuts, seeds), plays a key role in stool consistency and bowel regularity. For optimal bowel movements and health, we need 30g per day. Currently, only 28% of Australians achieve this. Increasing your fibre intake however too quickly can sometimes worsen bloating or discomfort in sensitive guts, but it’s not a sign you need to give up on fibre; rather, it’s a sign you need to get fibre fit!
Based on randomised controlled trials (highest quality evidence), start with introducing these fibres which can be gentle on the stomach and have the best results:
- Psyllium husk- this helps improve stool form by forming a gel-like consistency in the gut.
- Kiwi fruit- has been found to contain plant chemicals such as actinidin that can help with gut movement (but also fibre filled!)
- Prunes- contain sorbitol which draw extra liquid into the gut and helps improve frequency and consistency.
- Rye- unique in containing a great combination of laxating fibres shown to support gut health
TIP: Start with using an app track your intake for 1-2 days and see how many grams of fibre you are getting and go from there
Step 2: Your cup of coffee may be doing more than you think
Coffee (and to a lesser extent, tea) can activate the intestine, triggering contractions that helps move stool through the large bowel. Interestingly, decaf coffee may still have some of this effect. This morning gut response can be a useful part of establishing regularity.
Step 3: Hydration
Aim for 2L+ per day. When you become dehydrated, your body tries to conserve water by increasing water absorption from the large bowel (colon), resulting in drier, harder stools that are more difficult to pass. Keeping well hydrated stops this from happening and keeps stool motions easier to pass.
Step 4: Movement matters
Gentle exercise, even a short walk, can help stimulate bowel contractions. High intensity exercise can have the opposite impact, temporarily slowing motility.
Step 5: Regular meals
The gastrocolic reflex is a built in signal that increases bowel movement and is stimulated after meals. Eating 3 regular meals (including breakfast!) can aid in utilising the guts natural peaks of activity. Meals containing carbohydrates and fat (for example, porridge with yoghurt or seeds) can help stimulate this natural reflex.
Step 6: Supplements
Whilst not for everyone- these are tools we utilise when diet and lifestyle alone are not enough:
- Magnesium oxide – typical dose starting at 0.5g/day (working slowly and gradually up to 1.5g per day as indicated). By drawing water into the bowel, this supplement can help to soften stools, and most appropriate for those who need to strain.
Bifidobacterium lactis BB-12® – a well-studied live bacteria strain shown in human trials to support stool frequency and consistenc
Step 7: Evidence based abdominal massage
A clinical trial from Umeå University in Sweden has piqued interest in this up-and-coming complementary therapy (published in the International Journal of Nursing Studies). It found that over 8 weeks, daily abdominal massage (when used alongside laxatives) aided in reducing abdominal pain and improved bowel movements when compared with laxatives alone. This is often used as a supportive technique that involves gentle, circular movements across the lower abdomen. It is usually done lying down, ideally when relaxed! Best results have been found particularly for those with bloating or a sense of sluggish transit.
