3 Simple Ways to Alleviate Constipation Naturally
Let’s talk about a shitty, not-so-shitty situation… constipation.
I’m sure we’ve all been there at one point, feeling bloated, gassy, or downright constipated.
Before I took myself through my Gut Health Training Program, I used to deal with mild constipation more often than I’d like to admit. I didn’t realize how much my digestion was affecting my energy, mood, and even my skin. Once I started focusing on supporting my gut, instead of just “fixing” symptoms, everything began to shift.
So today, I want to share three simple things that really helped me (and that I now teach inside my Gut Thrive Training Program) to get things moving again.
1. Drink More Water — and Add Trace Minerals
Even though this sounds simple, it’s often overlooked and it can be the biggest game changer. When we’re dehydrated, the colon pulls water from our stool, making it dry and hard to pass. Just drinking enough filtered water every day can make a huge difference in your digestion.
Not sure how much water to drink? Aim for about half your body weight in ounces per day, so around 60 ounces (7–8 cups) if you weigh 120 lbs.
Here’s an added tip that really helps: add trace minerals to your water. They help your body absorb water better, support digestion, and keep your energy up throughout the day. It’s a small step that feels surprisingly energizing!
2. Support Your Bowels with Magnesium Citrate
When things are moving slowly, it might be a sign your body needs more magnesium, specifically magnesium citrate. Magnesium relaxes the muscles in your intestines and draws water into your bowel, making stools softer and easier to pass.
I usually suggest starting with a small dose (about 150–250 mg before bed) and adjusting as needed. The goal is to have gentle, natural movements, not a laxative effect.
When I added magnesium into my own routine, I noticed not only better digestion but also a more relaxed body overall. It can help with sleep too!
3. Try Triphala for Gentle, Long-Term Support
Triphala is one of my favorite natural supports for digestion. It’s an Ayurvedic blend of three fruits (amla, haritaki, and bibhitaki) that gently tones your colon and supports healthy gut lining.
What I love most is that it’s not a laxative, so it helps you stay regular without depending on it. You can take it in capsule or powder form, usually before bed with warm water.
These three simple steps: hydration with minerals, magnesium citrate, and triphala are just a few of the tips I teach my clients in my Gut Thrive Training Program to help rebuild healthy digestion.
If you’re feeling backed up and don’t know where to turn, my program is designed to help you understand why your gut feels off and give you step-by-step support to rebalance your digestion and address the root cause.
To learn more, check out my webinar on the 5-Step Strategy to Gut and Immune Healing. It's packed with actionable tips you can start using right away.
https://www.yourjourneytowardswellness.com/gut-health-training-program
I hope this blog post served you well. If you found it helpful, I’d love for you to help spread the word by sharing it with others who might benefit.
Until next time, take good care of yourself, and your gut.
Sincerely,
Nancy Pitre
Health & Wellness Coach | Gut Thrive Practitioner
