Supporting Digestive Health: Natural Solutions for Constipation Relief

Constipation is one of those topics nobody loves to talk about - until it becomes a problem you can’t ignore. For some, it’s occasional digestive sluggishness; for others, it’s a persistent challenge that can impact appetite, energy, mood, and overall well-being. 

The good news? With the right nutrition, lifestyle habits, and targeted supplements, you can help your digestive system get back into a healthy rhythm. 

Understanding Constipation 

Chronic constipation generally means fewer than three bowel movements per week, hard or dry stools, and difficulty passing them. While occasional constipation is common and handled by the body over time, chronic constipation can signal deeper digestive imbalances that need attention.

Common contributing factors include: 

• Low fibre intake 
• Dehydration 
• Sedentary lifestyle 
• Stress and irregular eating habits 
• Certain medications or supplements 

Why Regular Bowel Movements Matter 

Consistent, complete bowel emptying is essential for more than just comfort – it is a vital part of your body’s detox process. When stool sits too long in the colon, waste products and toxins can be reabsorbed into the bloodstream. This includes used hormones like estrogen, cholesterol metabolites, and other compounds the liver has already processed for elimination. Over time, this can contribute to hormone imbalances, higher cholesterol levels, sluggish digestion, skin issues, and even increased toxic burden on the liver. Regular elimination supports your body’s natural cleansing, helps maintain hormonal balance, and keeps digestion functioning at its best. 

Nutrition for Healthy Bowel Movements 

Boost Your Fibre Intake

Fibre acts like a broom for your intestines, helping collect waste and move it along. Aim for a mix of soluble fibre (oats, chia seeds, apples) and insoluble fibre (leafy greens, vegetables, whole grains). Powder supplements like Bioclinic Naturals Organic Fibre-Pro are an easy way to ensure you get enough fibre daily. When increasing fibre intake, make sure to take a gradual approach to avoid bloating or discomfort. 

Stay Hydrated

Water works alongside fibre to soften stools and promote regularity. A good starting point is 8–10 cups per day, more if you’re active or in a hot climate. Herbal teas like peppermint or chamomile can also soothe digestion and increase your fluid intake. 

Eat Probiotic-Rich Foods

Fermented foods like yogurt, kefir, sauerkraut, and kimchi can help rebalance gut bacteria, which supports smoother bowel movements and improved digestion overall. 

Lifestyle Habits to Support Digestion 

Move Your Body

Exercise stimulates intestinal contractions, so daily movement - whether walking, yoga, or dancing in your living room - can make a big difference. 

Create a Bathroom Routine

Try to go at the same time each day, preferably after a meal, to train your body’s natural rhythm. Where practical & possible, avoid holding it in when you feel the urge. 

Manage Stress

The gut and brain are deeply connected. Practices like meditation, deep breathing, or gentle stretching can calm the nervous system and support regularity. 

Supplements for Constipation 

If dietary and lifestyle adjustments aren’t bringing your bowels into balance, certain supplements may help: 

• Magnesium citrate or magnesium oxide: encourages bowel movements by drawing water into the intestines. Consider  Xymogen Magnesium Citrate, or their herbal formula for constipation ColonX. 

  

• Probiotics: support a healthy gut microbiome with a high-quality probiotic like Cyto-Matrix Flora-Matrix IBS - researched, developed & manufactured right here in Canada with rigorous third-party testing. 

  

• Psyllium husk or ground flaxseed: gentle fibre supplements to promote stool bulk and softness. Renew Life FibreSMART Powder is a great option that combines flax powder and herbal remedies that promote regularity - mix into water or juice for a convenient daily boost of both soluble and insoluble fibre. 

• Triphala – An Ayurvedic blend of three fruits - Amalaki, Bibhitaki, and Haritaki -that work together to tone, nourish, and gently stimulate the digestive tract. Unlike harsh laxatives, Triphala is safe for long-term use, helping improve bowel regularity without dependency. Try Triphlax by AOR - one of our trusted, high-quality Canadian brands.

  

• Aloe vera juice – The aloe plant’s signature inner leaf gel is soothing and hydrating for the gut, while outer leaf juice (which contains anthraquinones) has a stronger laxative effect. Cape Aloe is even more potent and should be used occasionally rather than daily. Consider Ortho Molecular Products Super Aloe 250, made from the potent extracts of Cape Aloe for fast relief, and short-term or intermittent use. 

• Cascara sagrada and Senna are popular stimulant laxatives often used as a quick fix for occasional constipation. While they can provide short-term relief, they aren’t recommended for regular use, as frequent or prolonged use can lead to dependency, disrupt normal bowel function, and interfere with the body’s natural digestive rhythm. For a targeted bowel “reset”, the Colon Cleanse blend by Provita is a made-in-Canada formula combining Senna, fibre, pre- & probiotics, soothing slippery elm bark, and more natural ingredients for a short-term cleanse (up to 7 days).

Supporting digestive health is about more than just solving constipation - it’s about creating lasting habits that help your gut and your whole body function optimally. By combining fibre-rich foods, hydration, movement, stress management, and the right supplements, you can get things moving in the right direction. Contact us for questions, product recommendations, and guidance - and remember, each Vitamin Tree order gives you a free 15-minute consultation with our nutritionist (and blog author) Aleks.