Let’s talk about poo. Or more specifically, the lack of it. Constipation isn’t just a minor inconvenience - it can make you feel bloated, sluggish, irritable and massively affect your mood and self-esteem (we know because we’ve been there). And, for women, it often hits differently. Hormones, lifestyle, stress, and diet all have a say in how often (or how not-often) we go - and when you’re empowered with the information to make a difference, the results can genuinely be life-changing. Because we wholly believe: when you poo better, you live better. 

Whether you’re someone who hasn’t gone in days or just feel constantly uncomfortable, you’re not alone. Constipation affects around one in five women in the UK* - yet it’s still shrouded in awkwardness. We are here to cut through that, giving you the real reasons why things slow down in your gut and what you can actually do about it - gently, safely and long-term. Because we believe you deserve the best poos of your life.

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What Causes Constipation in Women?

Constipation isn’t always about eating too little fibre or skipping your morning coffee. While diet plays a role, there’s often a complex cocktail of causes - particularly for women. Hormones, stress, sleep, gut health and lifestyle patterns all interact in ways that can either support digestion or seriously slow it down.

‘Women are more prone to constipation than men, largely due to hormonal and physiological differences,’ explains our Head of Nutrition, Laura Jennings Registered Associate Nutritionist ANutr MSc BSc. ‘Fluctuations in estrogen and progesterone, particularly during menstruation, perimenopause, and menopause can slow the movement of food through the digestive tract. On top of that, women often have a heightened stress response and increased cortisol levels, which can further disrupt gut motility.’

‘Together, these factors contribute to a slower, more sluggish digestive system, helping explain why constipation and IBS-C (constipation-dominant irritable bowel syndrome) are more common in women.’

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Hormones, Stress, and a Sluggish Gut

If your digestion feels like a rollercoaster throughout the month, you’re not imagining it. Oestrogen and progesterone - especially in the second half of your cycle - can relax muscles in the gut, slowing things down. It’s a common reason women feel more bloated and backed-up just before our period.

Add to that the stress hormone cortisol, which can hijack your nervous system and send digestion to the bottom of the priority list. Ever felt ‘too busy to poo’? That’s not just a figure of speech - it’s a physiological reality.

‘Cortisol, our body’s main stress hormone, has a significant impact on digestive function. When stress becomes chronic and cortisol levels remain elevated, it can disrupt gut motility, either slowing it down or speeding it up, leading to symptoms like bloating, constipation or urgency,’ explains Laura. ‘The vagus nerve, a key player in the gut-brain axis, helps regulate the stress response, inflammation, appetite and energy balance. Supporting vagal tone through practices like breathwork, meditation, and yoga can enhance our ability to manage stress and in turn, positively influence digestive health.’

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Why Your Digestion Slows Down

Digestion is delicate - and modern life isn’t exactly helping. Long hours at a desk, eating on the go, or skipping meals altogether can all throw your digestive rhythm off track. Your gut thrives on consistency and movement - so when you’re sedentary, irregular or underfed, it slows to match.

And the more it slows? The more water is drawn out of your stool, making it harder to pass. Enter: dry, hard, uncomfortable poos - the kind that look like Maltesers and are wholly unsatisfying (see the Bristol Stool chart, here). 

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Rethink Your Fibre Routine

When you’re constipated, the first thing that might spring to mind is upping your fibre intake. ‘Soluble fibre (found in oats, psyllium husk, apples, flaxseed) forms a gel-like substance in the gut, helping to soften stool and nourish beneficial gut bacteria, while insoluble fibre (found in bran, skins, raw veg) adds bulk and promotes regular bowel movements by supporting intestinal transit,’ explains Laura. 

From this, you might assume ‘more fibre = better digestion’ - but it’s not always that simple. ‘While soluble and insoluble fibre offer complementary benefits for digestive health, individual responses to fibre vary - some may experience bloating, others constipation - so a one-size-fits-all approach doesn't always work,’ Laura adds. ‘The most important thing is tuning in to your body's response and finding what types of fibre work best for you.

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Dehydration Might Be A Culprit

One of the simplest reasons for constipation? You’re probably not drinking enough water. Fibre needs water to work its magic. Without it, your digestive system ends up like a dried-out sponge - nothing moves, and everything feels heavy.

Hydration isn’t just about hitting your daily litres - it’s about consistency throughout the day. If you’re sipping coffee until noon and downing a litre before bed, your gut isn’t getting the steady support it needs.

‘For fibre to do its job, adding bulk and keeping things moving through the digestive tract, adequate hydration is essential,’ explains Laura. ‘Without enough fluid, fibre can actually worsen constipation. Aim for around 2 to 3 litres of water daily (roughly 8 glasses) and increase this if you’re in a hot climate, active, or boosting your fibre intake. Individual needs can vary, so listen to your body and adjust accordingly.’

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Foods That Help You Get Moving

Look to your plate for more regular relief. Some of the best gut-supporting foods are things you probably already eat - just maybe not often or consistently enough. Think:

• Cooked vegetables (especially leafy greens, courgette, carrots).

• Whole fruits like pears, kiwi, berries and stewed apples.

• Oats, ground flaxseed and soaked chia.

• Fermented foods like kefir, sauerkraut and miso.

• Magnesium-rich options like almonds, bananas and cashews.

Top tip: Warm, lightly cooked food tends to be easier on a sluggish gut than raw salads or cold smoothies - especially if you’re already bloated.

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Ignoring The Urge Makes It Worse

It might sound obvious, but ignoring your body’s signals can train it to stop sending them. If you’re regularly suppressing the urge to go - whether because you’re out, busy, in the office, or just don’t like public toilets - you’re reinforcing constipation.

The result? The longer stool stays in your colon, the harder and more difficult it becomes to pass. It’s a classic trap that many of us fall into - especially during busy weeks (which, let’s be honest, is every week). 

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The Hidden Risks of Laxatives

When things get desperate, many of us turn to stimulant laxatives for quick relief. And while they might work in the moment, over time they can make the problem worse - damaging the gut lining, dulling your natural urges and creating dependency.

‘Stimulant laxatives may cause gastrointestinal irritation and increased rates of diarrhoea and abdominal pain, and may limit the tolerability of some stimulant laxatives,’ explains Laura. ‘In contrast, gentler options, such as, supplements containing ingredients like magnesium and ginger, support gut motility through anti-inflammatory and antispasmodic effects. These work with the body by relaxing the intestinal muscles, rather than overstimulating them, making them a more sustainable option for regularity.’

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The Hidden Ways Constipation Impacts Your Mood

It’s not just your body that feels heavy when you’re constipated - your mind does too. The gut and brain are in constant conversation via the gut-brain axis, and when your digestion is off, it can genuinely impact your mood, energy and focus.

Many women report feeling more anxious, low or foggy when they’re not going regularly. That’s not a coincidence - it’s biology.

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How WE ARE. REGULAR. Can Help

01. Bowel + Bloat Relief Offers Gentle Constipation Relief for Women

That’s where WE ARE. REGULAR. comes in. 

Our 01. Bowel + Bloat Relief blend was formulated specifically for women who want real, reliable results - without relying on harsh laxatives.

With ingredients like L-glutamine, Magnesium Citrate, Peppermint and Ginger, we’re designed to support the gut lining, stimulate natural motility, and calm the digestive tract - all while being gentle enough to use daily.

‘The 01. Bowel + Bloat Relief formulation combines gut-supportive ingredients backed by emerging and traditional evidence. L-Glutamine plays a role in maintaining the integrity of the intestinal lining, while herbal extracts, such as, Ginger, Peppermint, Rosehip and Amla Berry have anti-inflammatory and antispasmodic properties that may help soothe the gut and support motility,’ explains Laura. 

‘This blend may be particularly helpful for individuals who experience irregular bowel movements, bloating or struggle to tolerate conventional fibre supplements (or who find them mostly ineffective). While individual results will vary, users may notice improved regularity, reduced bloating and better overall digestive comfort with consistent use.’

The reverse of a harsh laxative, 01. Bowel + Bloat Relief works with your body - not against it. And because it’s a powder, you can simply mix it with water or juice - without the need to swallow multiple capsules (in fact, just one 01. Bowel + Bloat Relief stick contains the equivalent amount of ingredients to 14 capsules). 

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What our testers said:

• 79% had a satisfying poo within 24 hours
• 100% said it was soft and easy to pass by Day 7
• 67% were noticeably less bloated by Day 7

(*Based on consumer testing with 25 women.)

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FAQs

What is considered ‘normal’ when it comes to poo?

Everyone’s different, but a healthy range is said to be anywhere from three times a day to three times a week. Personally, we don’t think three times a week cuts it - and we want the constipation and bloating relief that comes with healthy daily poos. How it feels and what it looks like also matters - if you’re straining, bloated or uncomfortable, it’s always worth addressing.

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Can I take Regular every day?

Yes! 01. Bowel + Bloat Relief was designed for daily use. It’s gentle, non-habit forming and can be part of your long-term gut health toolkit.

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What time shall I take Regular?

‘The optimal time to take a digestive support supplement like We Are. Regular. 01. Bowel + Bloat Relief is in the morning, ideally before or with your first meal. This supports the body’s natural circadian rhythm, as gut motility tends to be more active in the morning and during the day. That said, it can be taken at any time that suits your routine. Unlike stimulant laxatives that can cause urgency or discomfort, this formulation works gently with the body by supporting gut relaxation, motility and integrity, helping to encourage regular, comfortable bowel movements without sudden urgency.’

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The Bottom Line?

Constipation is common - but it doesn’t have to be your normal. With the right knowledge and the right tools, you can find real relief. And when you do? Everything feels lighter.

Because when you poo better, you live better.