By Adiana Castro MS, RDN, CDN, LDN, CLT
Constipation is more than an occasional inconvenience—it can disrupt your routine, impact your energy, and leave you feeling uncomfortable. While there are many over-the-counter remedies available, dietary strategies often offer a gentler and more sustainable solution. If you're struggling with sluggish digestion, here are four dietitian-approved changes that may help get things moving again.
1. Increase Your Fiber Intake
Fiber is your digestive system’s best friend. It helps add bulk to your stool, making it easier to pass through your intestines. The recommended daily fiber intake is 38 grams for men and 25 grams for women, but most Americans fall far short—consuming only about half of what’s needed.
To increase your fiber naturally, focus on foods like:
Whole grains (brown rice, oats, quinoa)
Fruits with skin (apples, pears, berries)
Vegetables (broccoli, carrots, leafy greens)
Legumes (lentils, chickpeas, black beans)
Nuts and seeds (chia, flax, almonds)
Make sure to increase fiber gradually and pair it with plenty of fluids to avoid gas and bloating.
2. Stay Hydrated
Dehydration is a hidden contributor to constipation. Without enough fluid, your body draws water from your stool, making it hard and dry. Drinking enough helps keep stools soft and supports healthy bowel movements.
The Institute of Medicine recommends:
15 cups (3.7 liters) of fluids per day for men
11 cups (2.7 liters) for women
Tips to stay hydrated:
Sip water throughout the day
Eat hydrating foods like cucumbers, oranges, and watermelon
Drink herbal teas or infused water for variety
3. Get Moving
Regular physical activity isn’t just good for your heart and muscles—it also stimulates bowel movements. Movement helps activate your digestive system and encourages regularity.
Aim for at least 30 minutes of moderate exercise most days. Great options include:
Walking
Swimming
Dancing
Biking
Busy schedule? Break it up into 10-minute chunks throughout the day—it still counts!
4. Avoid Constipation-Causing Foods
While some foods support digestive health, others can slow things down. If you're experiencing constipation, consider cutting back on:
Dairy products like cheese and milk
Fried and greasy foods
Processed meats like sausage and bacon
These foods are typically high in fat, which slows digestion and can lead to harder stools. Instead, prioritize high-fiber, whole foods and minimally processed meals.
Final Thoughts
Making small adjustments to your diet can make a big difference in your digestive health. If constipation is a frequent issue, it may be a sign that your gut needs personalized support. A registered dietitian can help you tailor your plan to your lifestyle, needs, and food preferences.
For many patients, chronic constipation is linked to hidden food sensitivities. At Compass Nutrition, we offer Mediator Release Testing (MRT) to identify specific foods and chemicals that may be contributing to inflammation and digestive symptoms.
Ready to uncover your personal food triggers and feel better faster?
Learn more about the MRT test and book a consultation today »