By Lee Holmes — Clinical Nutritionist, Author of the Supercharged Food series
Last reviewed: May 2026  ·  8 min read

Constipation Relief: A Clinical Nutritionist's Guide to Getting Things Moving

ConstipationGut HealthFibreDigestion

Constipation is one of the most common digestive complaints — affecting approximately 14% of people at some stage, with many experiencing it chronically. Despite how common it is, it's rarely discussed openly. And despite how uncomfortable it is, many people don't know that natural, food-based approaches can be highly effective — often more so than laxatives, which can create dependency over time.

This guide covers every evidence-based natural strategy, in order of effectiveness.

Understanding What Constipation Actually Is

At its simplest, constipation is food moving too slowly through the digestive system. In some cases, slow-moving food becomes stuck in the colon, where water continues to be absorbed — making stool progressively harder and more difficult to pass. The causes are well understood: insufficient fibre, inadequate hydration, lack of physical movement, microbiome imbalance, and gut lining accumulation.

1. Fibre First — The Non-Negotiable Foundation

Dietary fibre is the primary driver of gut motility. It adds bulk and weight to stool, feeds beneficial bacteria, and creates the chemical signals that trigger peristalsis — the wave-like contractions that move food through your intestines. The recommended daily intake is 25g for women and 30g for men. Most Australians fall well short.

Two types of fibre are needed:

• Soluble fibre (oats, psyllium husk, legumes, fruits) — dissolves in water and forms a gel that softens stool and slows glucose absorption
• Insoluble fibre (leafy greens, carrots, wholegrains, bran) — adds bulk and speeds transit through the colon

Best Fibre Foods for Constipation

Food	Fibre per serve	Best use
Prunes (40g / ¼ cup)	~3g	Daily snack, smoothies, porridge
Chia seeds (28g)	9.8g	Smoothies, overnight oats, yoghurt
Psyllium husk (1 tbsp)	~5g	Mix with Love Your Gut Powder — they work well together
Kiwifruit (2 medium)	~5g	Daily — kiwi has unique enzyme activity for constipation
Lentils (½ cup cooked)	~8g	Lunch or dinner base
Flaxseeds (2 tbsp)	~5.6g	Ground — add to smoothies or porridge

2. Hydration — The Most Overlooked Factor

Dehydration is one of the most common causes of constipation — and one of the most easily addressed. When the body is short on fluid, the colon draws more water from stool, making it harder and more difficult to pass.

Aim for at least 2 litres of water daily, starting with a warm glass first thing in the morning before food. Warm water promotes healthy contractions of the gastrointestinal tract. Adding 4–6 drops of Love Your Gut Fulvic Humic Concentrate to your water helps your body absorb it at a cellular level — addressing the hydration problem more effectively than plain water alone.

3. Diatomaceous Earth — The Internal Plumber

Food grade diatomaceous earth (Love Your Gut Powder) is one of the most effective natural tools for constipation that is not yet widely known. Here's why it works:

Microscopically, Love Your Gut Powder particles are hard and conical — similar to very fine, safe sandpaper for the gut wall. They gently brush away built-up waste, mucus and plaque from the gut lining. Think of your gut like a pipe: without regular cleaning, waste accumulates on the walls and reduces the diameter through which everything must flow. Diatomaceous earth acts as the internal plumber, flushing the system.

It also works synergistically with psyllium husk and fibre-rich foods — the mechanical cleaning of DE combined with the bulk and motility effects of fibre is highly effective for chronic constipation.

Protocol: Start with ¼ teaspoon in a full glass of water on an empty stomach. Build slowly to 1 teaspoon over the first week. Always drink at least 2 litres of water daily — insufficient water intake is the most common reason DE causes temporary constipation when first starting.

4. Move Your Body — Daily

Physical movement is a direct driver of gut motility. The intestines have their own nervous system — the enteric nervous system — and physical activity stimulates it. Even a 20-minute walk after meals meaningfully improves transit time.

As Dr Bryan Curtin, Director of Neurogastroenterology and Motility, puts it: "The more you move, the more your gut moves."

5. The Gut Massage

A simple clockwise abdominal massage mimics the natural direction of gut motility and can help dislodge stuck stool. Place both hands flat on your abdomen and apply gentle circular pressure, moving clockwise (up the right side, across the top, down the left side). Two to three minutes daily — particularly after meals — can provide meaningful relief.

6. Teas and Natural Stimulants

Kawakawa tea (Macropiper excelsum), used in traditional Māori medicine, promotes gut motility gently. Coffee and black tea also stimulate colon contractions — though they act as diuretics, so always match with an extra glass of water. Avoid 'detox' or 'diet' teas that contain senna, which can cause dependency and electrolyte depletion with regular use.

References: [1] Chronic idiopathic constipation in adults — prevalence data. [2] Food Standards Australia New Zealand — dietary fibre definition. [3] Australian dietary reference values — fibre.
This article is for informational purposes only. If you have concerns about chronic constipation, please consult a qualified healthcare practitioner.