Constipation Isn’t Just Annoying—It’s a Warning Sign
Let’s be real—constipation sucks. You feel bloated, sluggish, and weighed down like you’re carrying around a brick in your gut. But here’s the thing—constipation isn’t just an inconvenience. It’s your body waving a big red flag that something isn’t right. And if you’ve been dealing with it for weeks, months, or even years, it’s time to stop masking the problem with fiber supplements and laxatives and actually fix the root cause.
Constipation is one of the most common digestive issues in the world, affecting nearly 20% of the population at any given time. But just because it’s common doesn’t mean it’s normal. Your body is designed to eliminate waste efficiently—when it doesn’t, something is disrupting the process. Maybe it’s diet, maybe it’s stress, or maybe it’s something deeper, like gut dysbiosis or a sluggish thyroid. Either way, ignoring constipation or just pushing through it can lead to bigger problems down the road, including hemorrhoids, anal fissures, chronic bloating, inflammation, brain fog and even increased risk of colon disease.
Most people turn to over-the-counter laxatives or fiber powders, thinking they just need a little push. But these quick fixes don’t actually solve the problem—they just force your body to do something it’s struggling to do on its own. The goal isn’t to override your body’s signals with medication—it’s to figure out why your gut isn’t working properly and correct the underlying imbalance.
Functional medicine looks at constipation differently. Instead of asking, “What can we take to make you go?”, we ask, “Why is your body struggling to eliminate waste in the first place?” When you find the answer, you can fix the root cause and get lasting relief—without relying on medications for the rest of your life.
Common Causes of Constipation: Medical, Lifestyle, and Dietary Factors
Constipation doesn’t just happen for no reason. Your digestive system is a complex network of muscles, nerves, bacteria, and hormones working together to move waste efficiently. When any part of this system is out of balance, things slow down. Let’s break down the most common culprits:
1. Dehydration: Your Gut Needs Water to Function
If you’re not drinking enough water, your body will pull every last drop of moisture from your stool, leaving it dry, hard, and difficult to pass. Coffee, alcohol, and sugary drinks can actually make dehydration worse by making your body expel even more fluids. The fix? Drink at least half your body weight in ounces of water daily. Meaning if you weigh 200 pounds you should drink 100oz of water everyday. And if you’re still struggling, add electrolytes like magnesium and sodium to help with absorption.
2. Low-Fiber Diet: The Fuel Your Gut Needs
Fiber is what gives stool its bulk and helps it move through the intestines. A diet low in fiber—especially one heavy in processed foods, dairy, and refined grains—slows digestion to a crawl. But adding fiber isn’t as simple as eating a bowl of cereal. The right balance of soluble (oats, flaxseeds) and insoluble (leafy greens, vegetables) fiber is key, and fiber should always be paired with adequate water intake. Fiber acts like a sponge, it draws water back into the intestines making it easier to go to the bathroom.
3. Gut Dysbiosis: The Bacterial Imbalance Nobody Talks About
Your gut is home to trillions of bacteria that play a crucial role in digestion. When bad bacteria outnumber the good (often due to antibiotics, stress, or a poor diet (standard american lifestyle)), digestion slows down. Signs of dysbiosis include bloating, gas, and unpredictable bowel movements. Probiotics, fermented foods, and prebiotic-rich foods (like garlic and onions) can help restore balance. As a pro-tip I prefer probiotics with 5 or more bacterial strains.
4. Sedentary Lifestyle: Movement Stimulates Digestion
Your intestines rely on muscle contractions (peristalsis) to move waste through the colon. Sitting all day slows this process, leading to sluggish digestion. Regular movement—especially walking, yoga, and stretching—can improve gut motility and get things moving naturally.
5. Stress & Nervous System Imbalances: The Gut-Brain Connection
Your brain and gut are in constant communication. Chronic stress puts your body in “fight or flight” mode, which shuts down digestion. Over time, this can lead to sluggish bowels. Managing stress through deep breathing, meditation, and vagus nerve activation (like humming, gargling, or cold showers) can help restore proper gut function.
6. Hormonal Imbalances: The Overlooked Culprit
Hormones like thyroid hormones, estrogen, and cortisol all impact digestion. Low thyroid function (hypothyroidism) slows metabolism and gut movement, while excess estrogen can cause water retention and bloating. If constipation persists despite lifestyle changes, hormone testing may be necessary.
7. Low Stomach Acid
Stomach acid does more than simply break down food. Once your food has been broken down the stomach acid moves to your small intestine. This creates a signal it’s time to move! In people with low stomach acid not only can they struggle with nausea, heartburn, and indigestion but the body is not getting the proper signaling its time to move the food through the gut, resulting in constipation.
Functional Medicine Approach: Identifying Root Causes & What’s Really Behind Constipation
In functional medicine, we don’t just treat symptoms—we dig deep to figure out what’s really causing your constipation. Instead of prescribing laxatives and sending you on your way, we look at the bigger picture and use advanced testing to identify imbalances in digestion, hormones, gut bacteria, and nervous system function. Here’s how we do it:
1. Comprehensive Stool Testing
This test analyzes your gut microbiome, inflammation levels, and digestive enzyme function. It can reveal dysbiosis (bad bacteria overgrowth), low stomach acid, and slow gut motility—three major contributors to chronic constipation.
2. Food Sensitivity Testing
Many people are unknowingly constipated because of food sensitivities. Dairy, corn, gluten, soy, and processed foods are common triggers. When your body reacts to these foods, it can cause gut inflammation and sluggish digestion. An elimination diet or food sensitivity test can help pinpoint your personal triggers.
3. Hormone & Thyroid Panels
Thyroid hormones, estrogen, and cortisol all play a role in digestion. Hypothyroidism (low thyroid function) is a common but overlooked cause of constipation. High stress (which increases cortisol) can also slow gut motility. If your constipation isn’t improving with lifestyle changes, testing these hormones can provide valuable insight.
4. Assessing Nervous System Health
Your nervous system controls gut motility. Chronic stress, past trauma, and nervous system dysregulation can all slow digestion. Functional medicine practitioners use vagus nerve stimulation, breathwork, and targeted supplements to rebalance the gut-brain connection and restore normal bowel function.
By identifying and addressing these root causes, functional medicine offers a long-term solution to constipation—one that doesn’t involve relying on laxatives or fiber powders forever. In the next section, we’ll break down natural, science-backed solutions to get your digestion back on track.
Natural Remedies for Constipation: Diet, Hydration, Supplements, and Lifestyle Changes
If you’re ready to fix constipation without relying on laxatives, functional medicine offers simple, science-backed solutions that support natural digestion.
1. Diet: Eat Foods That Naturally Promote Regularity
- Increase fiber gradually from sources like chia seeds, flaxseeds, leafy greens, and berries.
- Healthy fats (avocados, olive oil, nuts) lubricate the intestines and help stool pass easily.
- Avoid processed foods, dairy, and refined grains, which slow digestion. For those who are extremely sensitive this means complete avoidance.
2. Hydration: The Most Overlooked Fix
- Drink half your body weight in ounces of water daily. Do this for at least 30 days, hydration doesn’t happen overnight.
- Add electrolytes (magnesium, sodium, potassium) to support hydration at the cellular level.
- Start your morning with warm lemon water and apple cider vinegar to stimulate digestion.
3. Gut Health: Balance Your Microbiome
- Eat probiotic-rich foods like sauerkraut, kimchi, and pickled veggies.
- Include prebiotic foods (onions, garlic, asparagus) to feed good gut bacteria.
- Bone broth and collagen can help heal the gut lining.
4. Movement: Get Your Body and Bowels Moving
- Walking, yoga, and abdominal massages can stimulate digestion.
- Try a “toilet squat” position by using a small stool under your feet to mimic a natural elimination posture.
5. Stress Management: The Gut-Brain Connection Matters
- Practice deep breathing, meditation, or vagus nerve stimulation (humming, gargling).
- Prioritize quality sleep (7-9 hours) to support digestion.
6. Eliminate Food Sensitivities
- Try an elimination diet to remove potential triggers like gluten, dairy, corn, soy, and artificial sweeteners.
- If symptoms improve, slowly reintroduce foods to identify problem sources.
By making these natural changes, you’re not just treating constipation—you’re fixing the root cause and restoring your body’s natural rhythm.
When to Seek Out a Functional Medicine Practitioner for Constipation
Most cases of constipation can be improved with diet, hydration, and lifestyle changes, but if you’ve tried natural remedies and still struggle with persistent or severe symptoms, it may be time to seek help from a functional medicine practitioner. Unlike conventional medicine, which often relies on laxatives for symptom relief, functional medicine digs deeper to identify and treat the root cause of chronic constipation.
Signs You Should See a Functional Medicine Practitioner
If you experience any of the following, it’s time to seek professional guidance:
- Severe, ongoing constipation lasting more than two weeks despite dietary and lifestyle changes
- Blood in your stool (bright red or black, tarry stools)
- Unexplained weight loss or persistent fatigue
- Severe abdominal pain, bloating, or frequent gas
- Nausea, vomiting, or loss of appetite
- Sudden changes in bowel habits, especially after age 50
- Family history of digestive disorders, including colon cancer or inflammatory bowel disease (IBD)
These symptoms could indicate underlying conditions such as gut dysbiosis, slow motility due to thyroid dysfunction, food sensitivities, or an imbalanced gut microbiome. A functional medicine approach goes beyond symptom management to uncover hidden digestive imbalances through specialized testing.
Functional Medicine Testing for Chronic Constipation
If you’re dealing with long-term constipation, functional medicine practitioners use advanced lab testing to pinpoint the root cause:
- Comprehensive Stool Analysis – Identifies gut imbalances, inflammation, and enzyme deficiencies.
- Thyroid Function Panel – Checks for hypothyroidism, a common contributor to sluggish digestion.
- Hormone Testing – Evaluates cortisol, estrogen, and other hormones that impact gut motility.
- Food Sensitivity Testing – Identifies dietary triggers causing inflammation and slow digestion.
Stop Guessing—Find Real Solutions
If your constipation isn’t improving, it’s time to take a functional medicine approach. Instead of masking symptoms, a practitioner will work with you to identify the root cause and create a personalized plan to restore healthy digestion.
At Twin Oaks Health, we specialize in gut health and functional medicine testing to help you get to the bottom of your digestive issues. Book a Free Discovery Call today and start your journey toward relief!
Conclusion: Get Your Digestion Back on Track
Ignoring constipation won’t make it go away—it will only make things worse over time. If you’ve been struggling, it’s time to take action. Start with the basics: drink more water, eat fiber-rich foods, move your body, and manage stress. Support your gut with probiotics and eliminate any food sensitivities that might be slowing you down.
If you’ve made these changes and still aren’t seeing results, don’t guess—get tested. Functional medicine can uncover hidden imbalances that might be causing your constipation, from gut dysbiosis to thyroid dysfunction.
Stop relying on quick fixes and start healing your digestion for good. Book a discovery call today, and let’s create a personalized plan to get your gut working the way it should.
