Constipation is incredibly common, and it’s something I’ve dealt with personally most of my life. When your gut isn’t moving, everything feels off. You can feel heavy, bloated, tired, foggy and just not yourself. What’s “normal” varies. Some people go daily, others every second day. What matters is change. If you’re going less than three times a week, straining, bloated, or passing hard stools — your gut is asking for support.

The good news? Small, consistent changes make a big difference. These are the 10 things that genuinely help.

1. Start the Day With Kiwi Fruit
Kiwi is one of the most researched fruits for constipation — and it works.Eating 2 kiwi fruit daily has been shown to improve stool frequency and ease bloating. Kiwi contains an enzyme called actinidin that supports digestion and helps soften stools naturally. Simple, affordable, effective. I make my constipation buster smoothie and blend 2 peeled green kiwi fruits,  1 frozen small banana, 375 ml water and 1/2 cup of ice.  You can boost protein and probiotics by adding 120 ml kefir to replace half the water in the recipe.

2. Magnesium (The Game-Changer)
Magnesium can be incredibly helpful for constipation, but it’s important to titrate the dose to your own needs. Everyone responds differently. Start low and increase gradually until you find the amount that supports regular, comfortable bowel movements — without urgency or cramping. Magnesium citrate is particularly effective for constipation because it gently draws water into the bowel and helps relax the muscles of the intestinal wall, making stools softer and easier to pass. Unlike stimulant laxatives, it works with the body rather than forcing movement.

Taken in the evening, magnesium citrate can also support relaxation, sleep quality and nervous system balance, which is especially helpful if stress or hormonal changes are contributing to sluggish digestion. As always, if you’re on medication or have underlying health conditions, check with your health professional before supplementing.

3. Warm, Nourishing Foods
Cold, raw foods can be harder to digest when your gut is sluggish. I prioritise: Bone broth or chicken soup, Vegetable-based soups, Stews and slow-cooked meals, Cooked vegetables rather than raw. These foods are gentle, hydrating and naturally stimulate digestion.

4. Add Healthy Fats (Don’t Fear Them)
Healthy fats help lubricate the gut and support bile flow. Include extra virgin olive oil, avocado, oily fish like salmon or sardines, Even a tablespoon of olive oil daily can make a difference.

5. Fibre — But the Right Kind
Fibre helps, but too much too fast can worsen bloating and even make consipation worse.  I focus on diverse fibre, not just quantity. My top choices are kiwi, berries, pears, chia or flaxseed (start with 1 tablespoon) leafy greens. Aim for variety and increase gradually. BUT remember with added fibre, it’s important to drink more water to flush it all through.

6. Probiotic Foods for Gut Rhythm
Your gut needs the right bacteria to function properly. I regularly include yoghurt, kefir or sauerkraut in my diet every day. These help support motility, digestion and overall gut health.

7. Hydration (More Than You Think)
If you’re constipated, you’re often under-hydrated — especially if you’re increasing fibre. A simple rule I follow:
One glass on waking – One with each meal – One between meals. Aim for 1.5–2 litres daily. Pale straw-coloured urine is a good guide.

8. Move Your Body — Gently, Daily
Movement stimulates the gut. You don’t need intense workouts: Walking after meals (10–15 minutes) – Gentle stretching or yoga – Light abdominal massage – Consistency matters more than intensity.

9. Don’t Ignore the Urge
Delaying going to the toilet — when busy or travelling — trains the bowel to slow down. When you feel the urge:
👉 Go….Supporting your body’s natural rhythm is crucial for long-term gut health.

10. Reduce Gut Irritants
Reduce Coffee, alcohol, processed foods, spicy foods refined sugar. These can irritate the gut lining, disrupt bacteria and worsen symptoms.

A Gentle Reminder
If constipation is new, persistent, or comes with pain, blood, or unexplained weight loss — always check in with your GP. Your gut health matters. There can be multiple factors that affect your gut’s health, including coeliac disease, infection, microbiome imbalance, medications, food allergies or intolerances, inflammation or thyroid issues. Your health care professional may order further investigations to understand your condition, including blood tests, stool tests, colonic transit studies, an endoscopy, or colonoscopy or both.

Final Thoughts
Constipation isn’t something to push through or ignore. It’s your body asking for nourishment, rhythm and care. For me, supporting my gut has been foundational to feeling lighter, clearer and more energised — and it’s something I continue to prioritise every day.

Eat well. Move daily. Support your gut.

— Teresa x