Why consistent bowel function is so important for healing
It’s important to note that consistent bowel function is so important for healing. Constipation is not just uncomfortable, it undermines detoxification and causes imbalances in the entire system.
When stool backs up and stays in the colon, compounds such as histamines, oestrogens and cholesterol are reabsorbed through enterohepatic circulation instead of being excreted. This continuous recycling amplifies hormonal imbalances such as oestrogen dominance, contributes to imbalances in blood fats, such as cholesterol and triglycerides, promotes histamine intolerance, and sustains fatigue, inflammation, and skin issues.
Moreover, toxins lingering in the colon cause significant local irritation, which can weaken the gut barrier and increase inflammation throughout the body.
Restoring regular bowel function is not optional, it is foundational. It resets the body’s ability to eliminate built-up burdens and support whole-body healing.
About this guide
Constipation can leave you feeling so uncomfortable, bloated, exhausted and even confused and forgetful. You may be going to the toilet less often than usual, passing hard stools, straining, or feeling that you have not emptied your bowel properly. What matters is a pattern that is comfortable and usual for you, with stools that are easy to pass.
You do not need to have a bowel movement after every meal. As amazing as that sounds, it rarely occurs in girls and women. Why? Aside from dietary components, hormone fluctuations and a huge “to do list”, they are just too busy multitasking to let go!
Men, on the other hand, have very simplistic mindsets, so when nature calls they go straight to their throne. Yes, it’s our laid back other halves that poop two or three times per day!
This guide brings together food and lifestyle ideas I have shared with clients over many years. It offers general information, not a personalised treatment plan. Many different people will react to different fibres such as chia or psyllium husk. So for a more tailored approach, reach out and ask for help. Constipation has different possible causes, so persistent or worrying symptoms deserve a proper assessment.
First, give your body time
You can eat the best breakfast and drink plenty of water, but if every morning begins in a rush, it may be difficult to notice or listen to your bowel’s “signals”.
Stress can seriously affect the way your gut moves. Stress doesn’t mean you’re falling apart; it can also mean you’re just always switched on or you’ve got a very busy brain. When you feel rushed or under pressure, your body may spend more time in its sympathetic, or “fight or flight”, response. Slowing down can help you move towards the parasympathetic, or “rest and digest”, response. A slower morning usually results in a poop. I don’t know how many women have stated over the years that they only poop at the weekends, or they can’t wait for their period to come so they can finally enjoy their first big, vital poop.
Try giving yourself an extra 15 minutes in the morning.
Get up before the house wakes up! God, I love this time! Shower, dress and get ready slowly for the day. Drop your shoulders. Let your belly and pelvic area disengage and soften rather than holding them tight. Sit by a window or step into your garden for some fresh air. Look to the sun if you can find it, breathe gently and have a warm drink, such as hot water with fresh lemon, green tea with jasmine or a fresh juice.
The valuable part of this routine is giving yourself space to relax, eat breakfast and listen to your body and bowel signals.
What you need to realise is that you need to be slower in the mornings; otherwise, you will keep missing the opportunity or “missing the boat”, as we say. So if you have to do the extra work the evening before to take pressure off, do that!
After breakfast, leave a few quiet minutes when you can use the toilet without watching the clock. Your bowel is often more active after a meal. If nothing happens, that is all right. Get on with your day and try again the following morning.
Going to bed early a couple of nights per week is also allowed! Rest and repair are of the utmost importance, and what woman gets enough sleep? So enjoy an early night without guilt.
Make the toilet more comfortable
We originate from squatting. Yes, man designed the toilet; it wasn’t always there. So place your feet on a squatty potty or a low stool so that your knees are always higher than your hips. Lean forward a little, with your elbows resting on your thighs.
Unclench your jaw, lower your shoulders and breathe normally. Try not to hold your breath or strain. Give yourself a few minutes; you may need more!
Do not sit there straining.
When you feel the urge to go at another time of day, use the toilet when you can. Repeatedly putting it off may make stools harder to pass.
Let us talk openly about pees, poos and farts
Going to the toilet is a normal part of life, yet many people grow up feeling embarrassed about it. Some girls learn very early to hold in a wee, a poo or even a fart because they do not want to miss out, interrupt an activity, ask to leave class or use a toilet away from home.
That holding pattern can continue through school, college and adult life. Make room for toilet breaks. Children need to know that it’s great to poop, that they can ask to go whenever and wherever, and adults need to give themselves permission to stop what they are doing.
We can make these conversations easier by being relaxed and matter of fact with children. Everyone wees, poos and farts. A little laughter about poops and farts helps take away the embarrassment.
Potty training and the holding pattern
Potty training can play a part in how a child feels about going to the toilet. If there is too much pressure, a child may become anxious about having a poo and start holding it in. When poo is held in, it can become harder to pass, making the next attempt more uncomfortable. That can turn into a difficult cycle.
Give children time, privacy and encouragement. Talk openly about pees, poos and farts as ordinary things everyone does. Praise them for sitting on the toilet and trying, even if nothing happens. Avoid telling them off, making negative comments on the smell or making a poo feel like a test they have to pass.
And when your little one finally does a poo, you can do the happy dance! If they enjoy a cheer, celebrate with them. Let it be fun, relaxed and led by the child. The aim is to help them feel comfortable with their body and confident about going to the toilet.
If a child is regularly holding in poo, passing painful stools or becoming distressed about the toilet, reach out; there are tools for these issues. Food and encouragement alone may not be enough once constipation has developed. Sometimes the fear of feeling pain again makes them hold more.
Drink regularly
Fluids help support normal bowel function, especially when you add more fibre. Water is an easy choice, and other drinks can contribute too. Many would argue with me on this point but tea and coffee do not count towards your fluid intake. Caffeine is a diuretic; it makes you pee, therefore drinking a lot can be dehydrating. Caffeine free herbal teas and fresh juices are a great source of hydration.
You can drink between meals, but try to avoid drinking during meals as this can interfere with digestion.
If plain water does not appeal to you, try a herbal tea or water with lemon, lime, a slice of orange, cucumber or fresh mint. Choose drinks that suit your taste.
Begin with a breakfast you enjoy
My handouts include plenty of practical breakfast ideas. These are easy ways to bring fruit, oats and seeds into your morning:
- Porridge with berries and a little ground flaxseed
- Goat, sheep or live yoghurt with oats, berries and nuts
- Sourdough spelt, kamut, rye or buckwheat toast with almond butter and banana
- Eggs on toast with avocado
- A smoothie with berries, oats and a little chia or ground flaxseed
You do not have to eat a particular breakfast to “wake up” your digestion. Choose something you enjoy and tolerate.
Make ahead chia and oat breakfast
This is based on my “pooping breakfast” idea. Prepare two portions the night before and keep them covered in the fridge.
Ingredients for two breakfasts
- 2 tablespoons of whole chia seeds
- 2 tablespoons of milled seed mix
- A few tablespoons of oats, if liked
- About 300 ml of milk, an unsweetened oat, almond or rice drink, adjusted to your preferred consistency
Toppings
Choose berries, stewed apple, chopped dates, figs, nuts or seeds, according to what you enjoy and tolerate.
Method
Mix the chia, milled seeds and oats with the drink. Stir well, wait a few minutes and stir again and again to prevent any clumps. Cover and refrigerate overnight in a glass container. In the morning, add your toppings and a little more liquid if the mixture is too thick.
Start with a modest portion if you are not used to eating seeds. Adding a lot of fibre at once can make bloating worse. Hydration is important as you increase your fibre intake.
If this breakfast suits you, you can prepare it when travelling too. It may become a useful routine, but it cannot guarantee a bowel movement. Give yourself time to relax after breakfast rather than rushing straight out of the door.
Add fibre gradually
Fibre is found in fruit, vegetables, oats, wholegrains, beans, lentils, nuts and seeds. Try adding a little more to meals you already enjoy:
- Add berries or kiwi fruit to porridge.
- Include cooked vegetables with a meal. If it’s cold weather, eat warm foods; if it’s hot weather, you can add in cooling salads!
- Add a small serving of beans or lentils to soup or pasta sauce.
- Try wholegrains or other grains you enjoy, such as millet or buckwheat.
Make changes gradually. If you already have significant bloating, pain or a digestive condition, ask what type and amount of fibre is suitable for you.
Find fruit and vegetables that suit you
Prunes and kiwi fruit help some people with constipation. Dried fruit may cause wind or bloating for many, so begin with a small serving and make sure to soak it to rehydrate it.
I suggest warming foods such as stir fries, roasted vegetables and steamed vegetables. All can be part of a varied diet. Cooked vegetables may be more comfortable than a large raw salad if you are prone to digestive bloating or discomfort.
There is no need to follow a strict ratio of vegetables to fruit or automatically remove foods you enjoy.
Cut down on processed meats
Bacon, sausages, ham, salami and other processed meats provide little or no fibre. When they regularly take the place of vegetables, beans, fruit or wholegrains, you may miss out on foods that help keep stools soft and easier to pass.
Processed meats are also a recognised cancer risk. The World Health Organization’s International Agency for Research on Cancer classifies processed meat as carcinogenic to humans, based on evidence linking it particularly with colorectal cancer. Many processed meats contain nitrites or nitrates, which can contribute to the formation of potentially carcinogenic compounds, especially during processing or high temperature cooking. Eating less processed meat is therefore a sensible choice for long term health.
There are cleaner products now available on the market that contain none of these cancer causing chemicals. But remember, moderation is key!
You do not have to give up an occasional sandwich you enjoy. Try changing what you put in it sometimes: hummus with vegetables, egg with spinach, leftover chicken with avocado or salad, or another filling you like. When you do eat meat, try to source cleaner versions when possible and add vegetables and a source of fibre to the meal.
Rethink the “bad carbs”
Everyone knows the “bad carbs”, such as cakes, pastries, biscuits, sweets and many refined breads and cereals. I would describe these as foods to have least often.
I’m all for moderation, but the issue for constipation is that a day built mainly around low fibre choices and refined sugar may leave little room for oats, wholegrains, fruit, vegetables and pulses. Some people also feel very bloated after these foods.
There is no need to ban white rice, pasta, potatoes or bread. Potatoes, for example, can be part of a satisfying meal. Look at the whole plate: could you add vegetables, beans or another food containing fibre? Choose a better version of bread or pasta that you enjoy and tolerate, and make changes gradually if you tend to bloat.
Bring in more of the “good carbs”
Better carbohydrates include buckwheat, millet, sweet potatoes, porridge oats, spelt or rye bread, wholegrain pasta, ordinary potatoes and organic basmati rice.
Try one simple swap at a time:
- Have porridge instead of a low fibre breakfast cereal.
- Try a mixture of wild and white rice with a meal.
- Add buckwheat, quinoa or millet alongside cooked vegetables.
- Enjoy a baked potato loaded with beans and a side of vegetables.
- Try a good pasta if you like it and it agrees with you.
There is no rule that all pasta must be made from buckwheat, rice or quinoa. Nor do you need to avoid every gluten or gluten free product. Choose what meets your needs and notice how your body responds.
What about eggs?
If you’re really struggling with constipation, I would suggest eating eggs in moderation because some clients felt more constipated when they ate them often. That experience is worth noticing, but eggs do not automatically cause constipation for everyone. It’s often those who are focused on consuming high protein meals and forgetting the importance of fibre.
Eggs provide protein, but they do not provide fibre. If breakfast is eggs on toast, add avocado, spinach, tomatoes or a piece of fruit if those foods suit you. If you find that eggs consistently leave you uncomfortable, make a note of how much you ate and what else was in the meal, then choose other breakfasts more often.
What about dairy?
I encouraged clients to notice whether cow’s milk and cheese left them feeling bloated, mucousy or uncomfortable, and suggested goat’s or sheep’s products as much gentler alternatives. Individual experiences matter here. Some people find particular dairy foods do not suit them, while others enjoy them without difficulty.
Milk and cheese provide little or no fibre, so think about what you eat alongside them. Yoghurt with oats, berries and nuts is a different kind of meal from cheese on its own. If you enjoy goat’s or sheep’s yoghurt or cheese, those can be great options.
There is no need for everyone with constipation to remove all dairy. If you suspect a particular food is causing symptoms, keep a short record and discuss persistent problems before cutting out a whole food group.
Keep easy snacks to hand if on the go
Fruit with a handful of nuts, yoghurt with seeds, oatcakes with nut butter, dates stuffed with almond butter or hummus with vegetable sticks are simple ideas.
Choose foods you like and tolerate. You do not need to eat little and often unless that pattern suits you.
Keep moving
A daily walk may support bowel regularity and can also give you a little space away from a stressful day. Gentle stretching or yoga may feel good if you have spent a long time sitting. Start with movement that fits your energy and circumstances.
What about Saccharomyces boulardii?
Saccharomyces boulardii is a probiotic yeast. It is different from the bacterial strains found in many other probiotic products. It travels through the gut and is generally cleared after you stop taking it, rather than settling there permanently.
There is research into its use for particular digestive problems, especially diarrhoea linked to antibiotics. It may interact with harmful microbes and influence the gut environment. That is more precise than saying it simply “targets bad bacteria”, and it has not been shown to heal every gut problem.
This is a guide about constipation, and S. boulardii is not an established treatment for constipation. If you are considering it for another digestive concern, the reason for taking it and the product used matter. People who are seriously ill, have a weakened immune system or have a central venous catheter should seek medical advice and may need to avoid it.
Think about what else may be contributing
Constipation is not always a food problem. Stress, travel, changes in routine, pregnancy, some medicines and certain health conditions can all play a part.
If it keeps returning, note when it began, how often you pass a stool, whether stools are hard or painful, and whether anything changed around the same time.
Looking more closely at persistent constipation
When constipation keeps returning, a comprehensive stool analysis may be beneficial as part of a wider assessment. We can look at the results alongside your symptoms, food, medicines, health history and bowel habits to understand which areas need attention. A stool test cannot explain every cause of constipation or, on its own, establish that a particular supplement is needed.
Once we have a clearer picture, we may consider betaine hydrochloric acid if low stomach acid is a relevant concern, or digestive enzymes if there is evidence that your own are insufficient. If slow movement through the gut is part of the picture, we may also explore appropriate prokinetics to help support bowel motility. These options are considered for the individual, rather than added to every constipation routine.
Where the wider assessment, including stool analysis when appropriate, points to another need, targeted supplementation may be incorporated into your plan. Do not use betaine hydrochloric acid, digestive enzymes, prokinetics or other supplements mentioned in this guide without individual guidance. The choice depends on your health, symptoms, medicines and test findings.
What about laxatives, suppositories and enemas?
It is worth paying attention if you find yourself repeatedly reaching for laxatives, suppositories or enemas without understanding why you are constipated. Frequent or inappropriate use can cause severe problems, and persistent constipation deserves a full assessment.
Certain supplements such as specific types of magnesium can really help. A supplement is best considered individually, especially if you have kidney problems or take medicines. You do not need magnesium to begin the food and routine ideas in this guide.
My original pooping protocol
This is a routine I’ve often used with clients over the years:
- In the evening, soak about two good tablespoons of whole chia seeds or whole linseeds in water overnight. By morning they should have thickened. You can add them to breakfast if you enjoy them and tolerate them. Keep up your fluid intake, and begin with less if you are not used to seeds.
- Continue the routine when travelling, when changes in food, timing and privacy can make it easier to become constipated.
- Taking 300 to 400 milligrams of magnesium bisglycinate has been very beneficial in the improvement of bowel function.
The use of binders for some people, and the use of additional fibres, are also very beneficial in bowel function. Some fibres can be irritating for those with SIBO. However, we can find those that work for different people.
The magnesium part needs an individual check before anyone follows it. Labels can describe the amount of magnesium compound or the amount of elemental magnesium, which are different things. Magnesium products also differ in how well they work for constipation. Your practitioner can check the exact product, dose, kidney health and other medicines. This note should not be used as a standard dose for children.
When to seek medical advice
Speak to your GP if constipation persists. Arrange an assessment if you notice blood in your stool, unexplained weight loss, a sudden change in bowel habit, ongoing abdominal pain or marked tiredness.
If you have severe abdominal pain, vomiting or a swollen abdomen and cannot pass stools or wind, seek urgent medical advice.
A gentle place to start
Tomorrow morning, try setting your alarm 15 minutes earlier. Open the window or step into the garden. Let your shoulders drop. Breathe. Enjoy breakfast and a warm drink if you like one. Then give yourself an unhurried opportunity to use the toilet.
That small amount of space may help you recognise your body’s signals. You can build the food, fluid and movement changes around it, one step at a time.
Would you like help with your own routine?
If constipation keeps coming back, you do not have to keep guessing what might help. We can look at your food, daily routine, stress, symptoms and bowel habits together, then develop a personal pooping protocol that works for your life.
If you would like to work with me on your digestive health, I offer a comprehensive, individualised programme shaped around your needs and circumstances. We can explore food, lifestyle, supplements and herbs, and I can recommend testing when appropriate. Please email me to enquire about a consultation.
Lisa Cahill
Evolve Female Wellness
lisa@evolvefemalewellness.com