What Can Cause Constipation & How to Relieve It Naturally

Table of Contents:

1. What Is Constipation?
2. Common Signs and Symptoms
3. What Can Cause Constipation?
4. How to Relieve Constipation Naturally
5. Supplements That Support Relief
6. Getting Back to Regular
7. FAQs

There has been some debate on how often you should have a bowel movement. Many people are told by conventional medicine that three per week is normal. I do not agree with that standard! Optimal health supports one to three bowel movements per day. Understanding the difference between “normal” and “optimal” is key.

Constipation is common and affects millions of people. It can disrupt energy, mood, skin, and hormone balance. It is not something to accept as your baseline. In this article, you will learn what can cause constipation and how to relieve constipation with a root cause approach. I will also share natural remedies for constipation that support long-term gut health.

Two targeted options I often recommend are MagMove and Prebiotic Fiber Complete™ to help restore regularity and support healthy digestion.

What Is Constipation?

Constipation is defined as fewer than three bowel movements per week. It becomes classified as chronic constipation when it occurs for three months or longer. Women and adults over age 65 experience constipation more often.(1) Hormones, stress, and slower gut motility all play a role.

Even if you have daily bowel movements, you may still be constipated if elimination feels incomplete or difficult.

Common Signs and Symptoms

• Fewer than three bowel movements per week
• Hard, dry, or lumpy stools
• Straining during bowel movements
• Feeling of incomplete elimination
• Bloating or abdominal discomfort
• Gas or sluggish digestion
• Fatigue or brain fog

Occasional constipation can happen during travel or stress. Chronic constipation signals an underlying imbalance that needs attention.

What Can Cause Constipation?

Understanding what can cause constipation is the first step toward lasting relief. These are the most common root causes I saw in my practice.

• Dehydration: Water supports stool formation and movement through the colon. Low intake leads to hard, dry stools.
• Low dietary fiber: Fiber adds bulk and supports motility. Without enough fiber, stools move slowly through the digestive tract.(2)
• Gut flora disruption: An imbalanced microbiome can slow digestion. Conditions such as SIBO, Candida overgrowth, and leaky gut often contribute to chronic constipation.
• Hypothyroidism and Hashimoto’s: Low thyroid function slows metabolic processes, including colon contractions. Many patients with thyroid conditions struggle with constipation.(3)
• Food sensitivities: Gluten and dairy are common triggers. These foods can inflame the gut lining and impair motility.
• Autoimmune diseases: Conditions such as Hashimoto’s, Graves’, lupus, and MS can affect the digestive tract. Immune activity may slow movement in the intestines.
• Stress: Chronic stress raises cortisol. This disrupts gut motility and alters the balance of gut bacteria.
• Bowel obstruction: This is a more acute cause. It requires immediate medical care if suspected.

If you have IBS, hypothyroidism, or an autoimmune condition and struggle with constipation, these are often connected.

How to Relieve Constipation Naturally

If you want the best way to relieve constipation, you need to address the root cause. Here is the functional medicine approach I use.

Hydration

Drink enough clean, filtered water daily. I recommend Aquasana Water Filters or AquaTru® Purification System. Aim to drink about half your body weight in ounces per day. Avoid plastic bottles and unfiltered tap water when possible.

Dietary Fiber

Focus on following The Myers Way® compliant fiber sources:

• Avocados
• Leafy greens
• Broccoli
• Carrots
• Beets
• Berries in moderation
• Prebiotic Fiber Complete™ 

Avoid high-sugar fiber sources, such as prunes. Limit beans if you suspect SIBO.

Eliminate Inflammatory Foods

Remove common triggers:

• Gluten
• Dairy
• Corn
• Soy
• Refined sugar

Following an elimination diet or The Myers Way® can help identify your personal triggers.

Heal Your Gut with the 4R Approach

Step 1: Remove the bad

• Remove inflammatory and toxic foods from your diet and remove intestinal infections such as Candida overgrowth, SIBO, and parasites. 

• Determine if you have gut infections → SIBO Quiz and Candida Quiz

(see the 3-step approach to removing these infections below)

Step 2: Restore what’s missing

• Everyone needs to restore optimal digestion of proteins, fats, fiber, and carbohydrates by adding digestive enzymes. At a minimum, I recommend adding a complete digestive enzyme. 
• If you are low in stomach acid or have GERD you could likely benefit from adding in HCl.
• If you have had your gallbladder removed or struggle to digest fats, you could benefit from adding in Bile Builder Complete.
• If you are dealing with Histamine Intolerance, consider adding Histazyme in this step, which is formulated with DAO to help break down histamine from foods.

Step 3: Reinoculate and balance with healthy bacteria

• Repopulating the good bacteria in your gut with a high-quality probiotic* and then balancing your immune system in your gut with beneficial immunoglobulins.

*If you have SIBO, choose a soil-based probiotic such as Primal Earth Probiotic to avoid adding fuel to the fire. 

Step 4: Repair the gut 

• Providing necessary nutrients helps the gut repair itself. Herbs such as slippery elm, marshmallow root, and aloe vera found in Leaky Gut Revive® help to produce more mucus, which is the protective barrier in your gut. 

Supplements That Support Relief

If you are not experiencing one to three bowel movements per day, consider adding MagMove or Prebiotic Fiber Complete™ to your daily routine. This helps to provide regularity, soothe your gut, and support healthy gut flora. 

MagMove contains magnesium, which helps relax intestinal muscles and draw water into the colon.(4) This supports gentle and effective elimination. Magnesium deficiency is common and often linked to constipation. Prebiotic Fiber Complete™ supports beneficial bacteria and promotes healthy stool formation. It works with your microbiome to improve motility and digestive balance.

Getting Back to Regular

Constipation is not something to ignore. It is a signal from your body. The best way to relieve constipation focuses on hydration, fiber, gut health, and stress balance. When you address these areas, your body can return to a natural rhythm.

Start with simple steps such as drinking more water and eating AIP-friendly fiber-rich foods. Support your gut with targeted nutrients by adding MagMove or Prebiotic Fiber Complete™ to your daily routine to help maintain consistency and comfort. I personally love making my Prebiotic Fiber Energy Balls for a quick, easy snack on the go!

FAQs

• What is the difference between occasional constipation and chronic constipation?
  Occasional constipation is short term and often related to diet or travel. Chronic constipation lasts three months or longer and signals deeper imbalance.
• Can hypothyroidism or Hashimoto's cause chronic constipation?
  Yes. Low thyroid function slows gut motility, which can lead to persistent constipation.
• Why do natural stool softeners such as magnesium work better than over the counter laxatives?
  Magnesium supports the body's natural processes. Laxatives often force elimination without addressing the root cause.
• Can SIBO or leaky gut contribute to constipation?
  Yes. Both conditions disrupt gut balance and can slow digestion.
• How does stress affect bowel movements?
  Stress raises cortisol, which disrupts gut motility and microbiome balance. This can lead to constipation over time.