I'm Constantly Constipated

Constipation is something most of us have experienced at some point, but for some, it can be a persistent and uncomfortable issue. If you've been wondering what it is, what to do about it, or even how your DNA might play a role—this blog is for you.

What is Constipation?

Constipation is typically defined as having fewer than three bowel movements per week or experiencing difficulty passing stools. It can present as hard, dry stools, straining during bowel movements, or a feeling that not everything has passed. While it’s usually temporary, chronic constipation can significantly affect your quality of life.

What Can You Eat to Help?

Diet plays a crucial role in maintaining healthy digestion and preventing constipation. Here are some food choices that can help keep things moving:

• Fibre-rich foods: Think fruits (like apples, berries, pears), vegetables (especially leafy greens), legumes, and whole grains. Fibre adds bulk to your stool and helps it move through the intestines. Two kiwi per day with their skins left on can really help here.

• Hydration: Drinking enough water is essential. Dehydration can make stool dry and difficult to pass.

• Probiotic-rich foods: Yogurt with live cultures, kefir, sauerkraut, and kimchi can support a healthy gut microbiome, which plays a role in digestion and regularity.

• Healthy fats: Olive oil, avocado, nuts, and seeds can help lubricate the intestines.

Toilet Position Matters

Did you know your toilet posture can affect bowel movements? The modern toilet design isn't necessarily the most ergonomic for your body. Sitting with your feet flat on the floor and your knees at or above hip level can help.

Using a small stool under your feet—similar to the popular "squatty potty"—encourages a more natural squatting position, which straightens the rectum and can reduce straining.

Supplements That May Help

If dietary changes aren't enough, some supplements can offer relief:

• Psyllium husk: A gentle, soluble fibre supplement that adds bulk to stools.

• Chia seeds: a great source of fibre to add bulk to stools

• Magnesium citrate: Can help draw water into the intestines and soften stool.

• Probiotics: Certain strains like Bifidobacterium lactis or Lactobacillus acidophilus may support regularity.

Always check with your healthcare provider before starting a supplement, especially if you're on medication or have health conditions.

When to Look Deeper: DNA & the Nervous System

If constipation is chronic or doesn't improve with lifestyle changes, it may be time to explore deeper causes.

One emerging area of interest is genetic predisposition. Your DNA can influence how your body processes nutrients, metabolises the hormone serotonin (crucial for gut peristalsis) or regulates bowel motility.

DNA-based health reports can provide insight into:

• Slower gut transit times

• Inflammatory markers

• Nutrient absorption issues

• Sensitivity to gluten, dairy, or FODMAPs

If you wish to find out more about DNA testing, please either book a 15 minute FREE discovery call via the website or email me at emma@emmahammondnutrition.com

I use LifeCode GX DNA testing and would recommend Nervous System and Nutrient Core reports here.

Additionally, the nervous system plays a crucial role in digestion. The gut is sometimes referred to as the "second brain" because of its extensive network of nerves (the enteric nervous system). If the communication between your brain and gut is impaired—through stress, trauma, or conditions like IBS or autonomic dysfunction—it can also disrupt normal bowel habits.

Final Thoughts

Constipation isn’t just a minor inconvenience—it’s a signal from your body that something needs attention. By adjusting your diet, posture, and perhaps adding supportive supplements, many people can find relief. And for those dealing with long-term issues, digging deeper into your genetic makeup and nervous system function can provide the clarity needed for lasting solutions.

If you are struggling with chronic constipation, don't hesitate to get in touch with the clinic via email emma@emmahammondnutrition.com or book a 15 minute FREE discovery call to find out how I can help.