Let’s be real: being "stuck" can put a serious damper on your day. No one likes to talk about it, but constipation can be frustrating, uncomfortable, and even stressful. The good news? You’re not alone, and there are things you can do to help get things moving. So, grab a comfy seat (pun intended), and let’s chat about how to help your digestive system when it needs a little nudge.

1. Hydrate Like You Mean It 

Increasing your water intake is one of the easiest and most effective ways to combat constipation. When you’re dehydrated, your colon tries to save water by absorbing it from your stool, leaving you dry and, well… stuck. Aim to drink plenty of water throughout the day. Herbal teas and clear broths can also count toward your hydration goals. 

Pro Tip: Consider starting your morning with a warm glass of water with lemon. It’s a gentle wake-up call for your gut.

2. Fiber Is Your Friend 

Fiber is like nature’s broom for your intestines. It helps bulk up your stool and makes it easier to pass. There are two types of fiber you should know about soluble and insoluble. Soluble fiber absorbs water, forming a gel-like consistency that helps soften stools, while insoluble fiber adds bulk to your poop. 

Load up on high-fiber foods like fruits (hello, pears and berries!), vegetables (leafy greens, anyone?), whole grains, nuts, and seeds. If you’re not used to a fiber-rich diet, ease into it to avoid bloating or gas. For more advice, check out How to Ease the Transition to Whole Foods.

3. Get Moving

If you find yourself sitting most of the day, it might be time to get up and stretch those legs. Exercise stimulates muscle activity in your intestines, making it a natural way to get things moving in your gut. You don’t need to go all out—gentle activities like walking, yoga, or stretching can work wonders for constipation relief.

4. Don't Ignore Nature’s Call 

It’s easy to dismiss the urge to go, especially when you’re busy or feel shy about public restrooms. But holding it in can make constipation worse. So, when nature calls, answer. And try to create a consistent bathroom routine—sometimes, training your body to “go” at the same time each day can work wonders.

5. Change your bathroom posture: The angle of your legs affects the angle of your colon. Using a toilet footstool may help you have a more comfortable and effective bowel movement, and science supports this.

6. Consider a Probiotic

Your gut is home to billions of bacteria that play a crucial role in digestion. If your microbiome is out of whack, it could contribute to your constipation. Probiotics, like those found in fermented foods (think yogurt, kefir, sauerkraut), can help restore balance to your gut. Probiotic supplements may also be beneficial. Zenwise offers a wide range of digestive health products that can help. Take a look here.   

7. Try a Little Tummy TLC

Sometimes, massaging your abdomen can encourage your bowels to move along. Start with gentle, circular motions around your belly button and move outward. A bit of physical attention to your belly could be just the push you need.

8. Don't Be Afraid to Call in Reinforcements

If constipation is a frequent issue, it may be time to speak with a healthcare professional. If needed, they can recommend other interventions, such as stool softeners or medications. 

9. Mind Your Stress Levels 

Stress can put the brakes on your digestive system. Managing stress through mindfulness, meditation, or even talking it out with friends can positively impact your gut health. Read How Stress Impacts Digestion for more info.

Final Thoughts

Constipation is common, but it doesn’t have to control your life. Staying hydrated, eating fiber-rich foods, moving your body, and addressing stress are just some of the ways you can find relief. Your gut deserves all the love you can give it. 

Looking for some digestive assistance? We are all about it! We’re available to answer your questions seven days a week at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.