Hormones, Digestion, and Constipation: Why the Gut Matters More Than You Think
Oct 22
3 min read
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When clients come to me worried about hormones, I often remind them: hormones are rarely the primary issue. More often, they’re responding to what’s happening elsewhere in the body, digestion, stress, nutrient status, and gut health. One of the most common contributors? Constipation.
Understanding Constipation
Many people assume that if they’re pooping once a day, they’re “regular.” But optimal bowel movements are:
Frequency: 1–3 times per day
Consistency: Formed, easy to pass (Bristol Stool Chart types 3–4)
Comfort: Painless and complete
When stool sits too long in the large intestine, the body can reabsorb toxins it meant to eliminate, which can affect hormonal health. For example, estrogen is partially excreted through stool, but high beta-glucuronidase activity can recycle packaged estrogen back into circulation, potentially disrupting hormonal balance.
Lifestyle Basics to Support Healthy Bowel Movements
Even before considering supplements or medications, several lifestyle factors can dramatically improve gut function:
Hydration – Drink enough water daily. Processed foods can dehydrate you, unlike whole foods, which provide water naturally.
Fiber – Both soluble and insoluble fiber are important:
Soluble fiber bulks stool gently.
Insoluble fiber acts like a brush, clearing the colon, but may worsen inflammation in sensitive guts.
If whole foods aren’t tolerated, fiber supplements like Sunfiber can help.
Movement – Exercise stimulates peristalsis. Even a daily walk can make a difference.
Parasympathetic Activation – Stress affects digestion by reducing stomach acid and enzymes. Eating in a relaxed state, practicing deep belly breathing, and chewing food thoroughly (30–40 times per bite) can support the vagus nerve and improve motility.
Squatty Potty – Proper positioning can make bowel movements easier.
When Lifestyle Isn’t Enough: Supplements and Support
Certain nutrients and supplements can help address constipation and gut function:
Magnesium – Especially magnesium citrate for constipation, magnesium glycinate if constipation isn’t an issue. Avoid in renal insufficiency.
High-dose Vitamin C – Can act as an osmotic laxative.
Probiotics – Strains like Lactobacillus reuteri protectus or products like Iberogast can help, depending on dysbiosis.
Mucilaginous Herbs – Marshmallow root, fenugreek, and GI Revive can create a gel-like layer in the gut, supporting gentle motility.
Bitters – Can stimulate digestion before meals.
Avoid over-reliance on stimulant laxatives like Senna. They can be habit-forming and worsen constipation over time.
Special Considerations
Several conditions or factors can influence bowel health:
Low-carb diets – Can reduce fiber and water in stool.
Acid-blocking drugs – May reduce nutrient absorption, contributing to constipation.
Thyroid issues – Hypothyroidism can slow digestion.
Dysbiosis or infections – Yeast, parasites, or SIBO (especially methane-positive) can contribute.
Pelvic floor dysfunction – Physical therapy can help restore proper bowel mechanics.
Medication side effects – Many drugs can cause constipation. Evaluating drug-nutrient interactions is crucial.
How I Can Help as an RDN
I work with clients to address constipation holistically, because gut health impacts hormones, mood, energy, and overall wellness. Together, we can:
Evaluate your diet, hydration, and fiber intake
Identify potential food sensitivities that contribute to bloating or irregularity
Suggest targeted supplements when appropriate (magnesium, probiotics, mucilaginous herbs)
Support stress management and parasympathetic activation techniques for digestion
Coordinate with healthcare providers to address medications, thyroid, or other underlying issues
Healthy digestion isn’t just about “going to the bathroom.” It’s about eliminating toxins, regulating hormones, and supporting your whole body. With the right lifestyle, nutrition, and personalized guidance, you can restore regularity and feel better from the inside out.
