If you’ve ever felt bloated, sluggish, or just plain stuck — you’re in good company. Constipation Nation has a lot of members, and most of us are not happy about it. But your gut health is deeply connected to your energy, your mood, and how you feel in your body every single day. The good news? You don’t need a strict protocol to fix it. Small, mindful habits — done consistently — can shift everything.
This post is Part 1 of a 3-part gut health series:
- 10 Habits to Keep You Regular (you’re here!)
- Kiwis & the Get Moving Smoothie Protocol
- Supplements That Actually Help Your Gut
Everyone’s rhythm looks a little different, but most of us do best when we’re eliminating at least once a day — sometimes 2–3 times, especially after meals. If that’s not your reality right now, do not stress! These habits are here to help you find your natural flow.
1. Hydrate Consistently (Not Just When You’re Thirsty)
Dehydration is one of the most common culprits behind constipation — and most of us are running on empty before we even feel thirsty. A good starting point: aim for roughly half your body weight in ounces of water per day. I love starting my morning with a tall glass of warm water with lemon. It’s simple, it’s grounding, and your gut will thank you.
2. Fill Up on Fiber from Whole Foods
Think colorful vegetables, fruits, legumes, and whole grains. Fiber adds bulk and keeps things moving — but variety matters as much as quantity. Different fibers feed your gut microbiome in different ways, so don’t get stuck in a rut. Rotate your greens, mix in berries, toss beans into your salads. Your gut loves novelty. For my top 10 fiber-rich, gut-loving foods that get things moving, check out this post. And if you want to see what fiber-rich eating looks like in a single bowl, this Big Ass Salad is one of my favorites.
3. Chew Your Food Mindfully
This is one of my favorite embodied nutrition practices — and the most underrated digestive tool you have. Digestion starts in your mouth, not your stomach. When you slow down, chew thoroughly, and actually taste your food, you’re sending a signal to your whole digestive system: we’re eating, let’s do this. It sounds simple because it is. But it works.
4. Move Your Body Daily
Movement stimulates the natural contractions of your intestines — it’s literally a built-in gut massage. You don’t need an intense workout. A morning walk, a yoga flow, a dance break in your kitchen — 20 to 30 minutes of joyful movement goes a long way. (And yes, jumping on a rebounder counts.)
5. Honor Your Body’s Natural Timing
When nature calls, answer. Ignoring the urge throws off your body’s natural rhythm — and over time, that can make constipation worse. A gentle morning ritual — warm water, a few stretches, a quiet cup of tea — can train your system to show up at the same time each day. Your body loves a cue.
6. Tend to Your Nervous System
Your gut and your nervous system are in constant conversation. When you’re stressed, your digestion stalls — it’s not in your head, it’s biology. Deep breathing, meditation, yoga, time in nature — these aren’t luxuries. They’re foundational gut health practices. If you’re doing all the “right” things and still struggling, stress is often the missing piece. This post goes deeper into healing your gut from a mind-body perspective.
7. Notice What Slows You Down
Highly processed foods, too much dairy, and low-fiber snacks are common culprits — but your body is unique. Instead of following a strict list of “bad foods,” get curious. Pay attention to how you feel after meals. Awareness is the first step. Small swaps — like roasted chickpeas instead of chips — can make a real difference. Too many nuts and gluten are other common culprits worth exploring, especially if you’ve tried everything else. Read more here.
8. Track Your Patterns (Without Obsessing)
A simple food and symptom journal can reveal a lot — what helps, what hinders, and what your body actually needs. You don’t have to log every bite forever. Even a week or two of paying attention can give you real insight into your unique rhythm. Knowledge is power, especially when it comes from your own body. Need a reminder that small steps add up? This one’s for you.
9. Create a Wind-Down Ritual at Night
Most people focus on their morning routine for gut health — but what you do the night before matters too. A calm evening supports your nervous system overnight, which directly affects your digestion the next day. Try a short walk after dinner, gentle stretching, a simple abdominal massage, a cup of herbal tea, or putting your phone down early. Your gut does a lot of its repair work while you sleep.
10. Give Your Gut Extra Support When Needed
Lifestyle habits are the foundation — but sometimes your gut needs a little extra help. Magnesium, probiotics, and digestive enzymes tend to be my go-to recommendations over fiber supplements, which don’t work for everyone and can sometimes make bloating worse. We’ll dig into specifics in an upcoming post, including the supplements I actually reach for.
Your Next Steps
Don’t try to implement all 10 of these at once. Pick 2 or 3 that feel doable this week and notice what shifts. Gut health isn’t about being perfect — it’s about building a rhythm your body can count on.
Next up: my Get Moving Kiwi Smoothie — a simple, delicious way to put these habits into action and keep Constipation Nation in your rearview mirror.
And if you need a reminder that the small things really do add up, this post on creating lasting change is a good one to bookmark.
To your happy, healthy gut,
Jules