Constipation & Diarrhea Basics

If you are someone who has constipation and/or diarrhea you may want to reach out to a healthcare practitioner for 1:1 support, however, there are some simple Constipation & Diarrhea Basics that you can do to support your health overall…


  1. Hydration is always number one! Make sure you are getting enough water. Consider drinking 2-3 Liters of water a day. Also be mindful this is different for everyone and also depends on weight, exercise, and if you are drinking other dehydrating beverages such as coffee
  2. Use a squatty potty - many people find that a squatty potty can be helpful. Toilets were not designed for how we were meant to go to the bathroom. A Squatty Potty is essentially a stool designed to help position your legs at an optimal position for going number 2. You can usually find these on amazon
  3. Increase your fiber intake - Fiber is another one that many of us struggle with. As women, you want at least 25 grams per day and this can be done in a few different ways. One, increase your intake of fruits and vegetables. Two, consider a fiber supplement. Three, try ground flax and/or chia seeds. Note: please be mindful about how much you add into your diet at once.
  4. Help your body break down food easier -  this can be down through mindful eating practices and chewing your food but it can also be done alongside the support of a digestive enzyme (shorter-term use) or digestive bitter.
  5. Consider supplementation and herbal support - on top of something like a digestive bitter, you can also support your body with magnesium citrate (or bisglycinate), probiotic, vitamin C, slippery elm, and marshmallow


  1. Similar to constipation you want to stay hydrated as bouts of diarrhea can cause dehydration in the body.
  2. Consider supplementation - this may include digestive enzymes (short-term use only), probiotics, glutamine, aloe vera, zinc, goldenseal.
  3. Avoid foods that you may be sensitive to.
  4. Decrease coffee intake and other stimulants.
  5. Fiber may also be something to consider if stools need to be bulked up but ensure you work with a practitioner to ensure you are not making symptoms worse. Something like psyllium husk may be a good option if flax is too much.

And for both constipation and diarrhea focus on stress management! Many people with IBS experience triggers from stress and/or anxiety.

Regardless if you have one or both, you should always work with a practitioner especially if its an ongoing issue. Getting proper testing may also help determine what is happening in the body more specifically.


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