You eat your vegetables. You drink plenty of water. You’ve swapped ultra-processed foods for whole, nourishing meals. And yet, you’re still constipated. It’s frustrating, confusing, and often makes people question whether they’re doing something wrong.
Our head of nutrition, Laura Jennings (ANutr, MSc, BSc) explains: “Eating well doesn’t automatically guarantee good digestion. Constipation is often driven by gut motility, stress, hormones and nervous system health not just fibre and fluids.”
Here’s why constipation can persist despite eating well - and what your gut might be asking for.
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Constipation is more than just fibre
When constipation strikes, fibre is usually the first thing we’re told to increase. And while fibre plays a vital role in digestive health, more isn’t always better.
”Fibre is important, but it’s not a cure-all,” caveats Laura. ”In clinic, I often see people increase fibre without addressing hydration or things like nervous system regulation, which can make constipation worse. For some people, particularly those with slower transit or sensitive digestion, certain types of fibre can add bulk without improving movement.”
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Hydration matters more than you think
Many people believe they’re drinking enough water, but hydration is about more than litres consumed. Electrolyte balance, mineral intake and caffeine consumption all affect how water is absorbed and utilised by the body.
Without adequate hydration, the colon pulls extra water from stool, leaving it dry and hard. This is why constipation often shows up alongside headaches, fatigue or even dry skin.
”Magnesium plays an important role in this process,” explains Laura. ”Certain forms help draw water into the bowel, supporting stool softening and smoother movement through the digestive tract - a mechanism often used in gentle digestive support formulas such as 01. Bowel + Bloat Relief.”
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You might be missing key nutrients
A “healthy” diet can still be low in nutrients that support gut motility.
“I often see people doing all the right things nutritionally yet still missing key nutrients that support gut movement at a physiological level,“ explains Laura. “Digestion relies on coordinated muscle contractions and nervous system signalling, and when nutrients that support those processes are suboptimal, the gut can slow down even in the context of an otherwise balanced diet.”
Magnesium is one of the most common deficiencies and is essential for muscle relaxation, including the smooth muscles of the digestive tract. Without it, the wave-like contractions that move stool through the colon (peristalsis) can slow down.
Other nutrients that support regular digestion include:
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Healthy fats, which lubricate the gut and stimulate bile flow
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Vitamin C, which can support stool softening
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B-vitamins, which support nervous system function and gut-brain signalling
When these nutrients are lacking, digestion can feel sluggish — even with an otherwise balanced diet.
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The gut-brain connection
Your gut doesn’t work in isolation. It’s deeply connected to your nervous system through the gut-brain axis.
Stress, anxiety and mental load can all slow digestion by shifting the body into a “fight or flight” state. In this mode, digestion becomes a lower priority, reducing gut motility and digestive secretions. This is why constipation often appears during busy periods, travel, emotional stress or burnout - even when diet remains consistent. Supporting digestion often means supporting the nervous system too.
“Constipation is often as much a nervous system issue as it is a dietary one,“ explains Laura. “We see this clearly in conditions like IBS, where stress and gut–brain signalling play a well-established role.”
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Hormones play a role
Hormonal fluctuations can significantly affect bowel habits, particularly for women.
Progesterone, which rises during the luteal phase of the menstrual cycle and during pregnancy, naturally slows digestion. This can lead to constipation even when dietary habits don’t change.
Thyroid hormones also influence gut motility, while prolonged stress and elevated cortisol can further disrupt digestive rhythms.
“It is worth mentioning the role of hormone reabsorption when it comes to constipation,“ adds Laura. “When digestion slows, the gut has more time to reabsorb hormones like estrogen through a process called enterohepatic circulation. Estrogen itself can slow gut motility, so this creates a vicious cycle where constipation increases hormone reabsorption, and higher circulating oestrogen can then further slow digestion. Supporting regular bowel movements helps the body eliminate what it no longer needs.”
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Your gut microbiome may be out of balance
A healthy diet doesn’t automatically guarantee a healthy gut microbiome.
The trillions of microorganisms living in your gut play a critical role in stool formation, fibre fermentation and communication with the nervous system. When this ecosystem becomes imbalanced - a state known as dysbiosis - digestion can slow.
Antibiotic use, chronic stress, illness and restrictive eating patterns can all reduce microbial diversity. In these cases, combining dietary diversity with gentle digestive support can help the gut restore balance over time.
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Movement matters
Digestion is a physical process, and movement plays an important role in keeping things moving.
Long periods of sitting or low daily activity can slow the mechanical action of digestion. Even gentle movement - like walking after meals - can stimulate the colon and support bowel regularity.
“Movement doesn’t just mechanically stimulate digestion; it also helps regulate the nervous system signals that coordinate gut motility,“ explains Laura. “Regular, gentle movement throughout the day can reinforce circadian rhythms and parasympathetic activity, both of which support more predictable bowel patterns.”
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When “healthy” becomes too restrictive
Sometimes, eating “healthy” unintentionally becomes overly restrictive.
Very low-calorie diets, low-fat eating or cutting entire food groups can all impact digestion. The gut requires sufficient volume, fat and energy to function effectively.
Constipation can be the body’s way of signalling that it needs more support - not more restriction.
“From a physiological perspective, digestion is energetically expensive,“ explains Laura. “When intake is consistently low or food variety becomes narrow, the body may down-regulate processes it sees as non-essential, including bowel movements. In that context, constipation is a signal that the gut doesn’t have enough resources to prioritise elimination.”
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Supporting regularity gently
When constipation persists despite eating well, gentle daily support can help bridge the gap.
Formulations that combine magnesium with soothing botanicals and digestive nutrients are designed to support stool hydration, gut motility and comfort - without harsh stimulation. 01. Bowel + Bloat Relief is one such approach, intended to work alongside diet and lifestyle rather than replace them.
The goal isn’t urgency. It’s consistency.
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The bottom line
If you’re constipated even though you eat healthy, you’re not doing anything wrong. Constipation is rarely caused by a single factor, and diet is only one piece of the picture.
Hydration, minerals, stress, hormones, movement and gut bacteria all influence digestive function. Supporting regularity means looking beyond food alone and towards a more holistic understanding of how your body works.
Regularity isn’t about perfection - it’s about balance.
