Poop isn’t exactly dinner-table conversation. But your bathroom habits—how often you go, how easily it happens, and even how it looks—can reveal a lot about your health.

Take constipation, for example. Many assume it’s just part of life, something to tolerate or ignore. But what if your daily (or not-so-daily) trips to the bathroom are silently shaping other aspects of your well-being? Your energy levels, PMS symptoms, and even your mood could all be linked to how well your digestion is functioning.

Let’s dive into a real-world example that shows how working on the basics of digestion can unlock a ripple effect of improvements you didn’t even know were connected.

 

Meet Amy: A Case Study in Hormonal Balance and Gut Health

Amy, a 38-year-old self-employed designer, came to me feeling utterly drained. Her biggest complaints? Debilitating PMS symptoms, year-round allergies, and the kind of fatigue and brain fog that made it tough to stay focused on her work.

During our first session, Amy also mentioned she’d always had digestive issues—bloating after meals, occasional heartburn, and irregular bowel movements every 2–3 days that were often difficult to pass. “But that’s just how it’s always been,” she shrugged.

Amy didn’t realize how much her digestion might be impacting her hormones and energy levels. But as we reviewed her health history and symptoms in more detail, it became clear that her gut health was playing a much bigger role than she thought.

 

The Plan: Laying the Groundwork for Better Gut Health

Amy came to me frustrated and overwhelmed, feeling like her body was working against her. She knew something wasn’t right but couldn’t put her finger on the root cause – she felt like she was playing whack a mole with her symptoms.

Her heavy PMS symptoms, allergies, and relentless fatigue seemed like separate issues. Just when she thought she figured out a trigger, something would change!

It wasn’t until we started peeling back the layers of her health history that a hidden pattern emerged—her gut health was a key piece of the puzzle.

Instead of jumping to advanced testing, we began with some basics that aren’t usually fun enough to be a Tiktok trend. These are foundational strategies that don’t just support digestion but also set the stage for hormonal and overall health. Here’s what we uncovered and the steps we took:

 

1. Experimenting with Safer Fiber Options

When Amy tried increasing fiber in the past, it made her bloating and discomfort worse, which didn’t make any sense and left her discouraged.

Together, we explored a different approach: low-FODMAP fibers. By focusing on gentler options—like cooked zucchini, carrots, spinach, and firm bananas—we found foods that nourished her microbiome without triggering her symptoms.

This small tweak made a big difference. As her bloating eased, Amy realized that finding the right balance of fiber wasn’t about eating more but eating smarter. This gave us a big clue about what was going on “under the hood” even though we didn’t test for it.

 

2. Prioritizing Hydration with Electrolytes

Water alone wasn’t cutting it for Amy. Her busy mornings were usually coffee fueled and her long days meant she often forgot to hydrate until late afternoon, which only compounded her sluggish digestion.

So we emphasized starting the day with water. And we added a pinch of sea salt and a squeeze of lemon to her water in the morning, a simple electrolyte hack to help her body retain fluids and support optimal motility.

There’s “drink more water” and then there’s hydration <insert jazz hands here>. There’s a whole lot I can say about this topic beyond just about guzzling water— but the take-away is it’s about giving your body what it needs to use that water effectively.

 

3. Magnesium Citrate and Triphala

Amy’s stool patterns suggested that her system needed a little extra help. Enter magnesium citrate, a gentle stool softener, and triphala, an Ayurvedic herbal blend known for supporting regularity.

These additions weren’t harsh or disruptive, but they worked quietly in the background to help restore rhythm to her digestion.

When we looked closer at Amy’s bowel habits, it was clear her system needed some additional support to get things moving.

My first stop is usually magnesium citrate —a form of magnesium known for its ability to draw water into the intestines, softening stool and promoting motility without being overly harsh.

Not only does magnesium play a vital role in muscle relaxation (including the smooth muscles of the GI tract), but it also supports hundreds of enzymatic processes – so it’s a win-win situation.

Alongside this, we introduced triphala, an ancient Ayurvedic blend of three fruits (amalaki, bibhitaki, and haritaki) that gently supports digestion and elimination. Unlike traditional laxatives, triphala works holistically, helping to tone the digestive tract over time while also offering antioxidant and anti-inflammatory benefits without developing tolerance like senna.

 

4. Stress, the Vagus Nerve, and the MMC

As we dug deeper into Amy’s daily habits, it became clear that her hectic lifestyle was working against her digestion.

She often ate while multitasking—answering emails, scrolling on her phone, or rushing through meals in between work calls. Barely chewing her food before swallowing. So many of my clients (myself included!) are guilty of these mindless eating habits. .

We began with mindful eating practices: slowing down, chewing thoroughly, and pausing between bites. But there was another critical piece of the puzzle—the vagus nerve.

The vagus nerve acts like a two-way superhighway between the brain and gut, regulating digestion, mood, and inflammation. When activated, it triggers the rest-and-digest state (AKA the parasympathetic system), helping the digestive system do its job.

Chronic stress, however, suppresses this system, keeping the body in a constant state of “fight or flight” (AKA the sympathetic system). When activated, this stress state prevents our nervous system from fully relaxing and allows us to digest our food leading to various gut issues and food reactivities.

To stimulate her vagus nerve, I introduced simple but powerful evidence-based techniques:

  • Deep Breathing: Slow, diaphragmatic breathing helps activate the vagus nerve and signal the body to shift into a relaxed state, preparing the digestive system for its work.
  • Humming and Gargling: Both techniques stimulate the vagus nerve via vibration, helping to tone and strengthen its function over time. These simple practices can easily be incorporated into a daily routine.
  • Neck Stretches: The vagus nerve runs along the neck, and certain stretches can release tension and improve its activation. One effective movement involves tilting the head to one side, holding the stretch for 15–20 seconds, then switching to the other side. Another involves looking over one shoulder and holding for a count, then repeating on the opposite side. These stretches not only support vagus nerve function but also relieve physical tension that accumulates with stress.

Another critical piece of the digestive puzzle is the migrating motor complex (MMC)—a natural cleansing wave that moves undigested food and debris through the gut between meals – like a digestive custodial crew.

Amy’s tendency to graze throughout the day then eat a large, late dinner was disrupting this critical process. By spacing meals 3–4 hours apart, the MMC can activate properly, reducing bloating and promoting smoother digestion.

Together, these strategies address the often-overlooked connection between the nervous system and the gut. Practices like mindful eating, vagus nerve stimulation, and meal timing have been shown to enhance digestive function, reduce bloating, and promote regular bowel movements.

 

5. Movement, Massage, and Posture

Movement is a well-documented way to improve digestion. Research shows that even light physical activity, such as a 15-minute walk after meals, can stimulate the MMC.

In addition to walking, abdominal massage techniques were introduced to support motility and ease discomfort. These techniques involve applying gentle, clockwise pressure along the path of the colon, starting from the lower right abdomen, moving upward toward the ribs, across to the left side, and then down toward the pelvis. Studies suggest that regular abdominal massage can improve stool consistency and ease symptoms of constipation.

Finally, we addressed posture during bowel movements. A standard seated position on a toilet often creates an angle that can make elimination more difficult. Incorporating a Squatty Potty—a footstool designed to elevate the legs and mimic a squatting position—helped align the rectum for easier, more complete bowel movements. This simple change in positioning can reduce straining and improve overall bowel health.

Important Tip: Avoid sitting on the toilet for too long! If you can’t go, don’t sit there and just doom scroll away on your phone (common, we all do it, but seriously it’s a bad habit). This can lead to unnecessary strain, increasing the risk of hemorrhoids, weaken the pelvic muscles, or cause a rectal prolapse.

 

The Detective Work That Made the Difference

For Amy, constipation wasn’t at the top of her list of concerns. She had lived with it for so long that it simply felt normal.

I see this all the time, and for what it’s worth, there’s zero judgment here. Many of us don’t immediately recognize the connections between our symptoms—until someone helps us piece them together.

And that’s exactly why it stood out during our assessment. Chronic constipation is more than an inconvenience; it’s often a red flag that both influences and is influenced by a long list of other symptoms. In Amy’s case, her sluggish digestion was quietly contributing to hormone dysregulation, low energy, and even her severe PMS symptoms.

By doing a little digging into her symptoms, habits, and history, we uncovered how her gut health was a missing link in her overall wellness. Addressing her constipation wasn’t just about improving bowel habits; it became the foundation for better hormone balance, clearer thinking, and more sustainable energy.

Sometimes, the seemingly “normal” things we brush off hold the biggest clues to unlocking major transformations.

 

The Results: A Ripple Effect of Health Improvements

Within weeks, Amy’s digestion started to improve. Her bowel movements became regular, easier to pass, and less of an ordeal. But the changes didn’t stop there—what truly surprised her was how better digestion had a ripple effect on the rest of her health.

Her PMS symptoms were the first to shift. The headaches that had sidelined her for days were less frequent, and while she still felt tired before her period, it was manageable—no longer the all-consuming fatigue she’d come to dread. These small wins were proof that her body was starting to respond.

While her hormones, allergies, and histamine issues required more focused interventions (more on that in a future post), Amy made an impactful connection: tackling her gut health was about creating a foundation for habits that supported her entire body.

 

Ending Constipation: A Digestive Health Toolkit

Addressing constipation and improving gut health requires a thoughtful balance of diet, supplements, and lifestyle. Here’s how to lay a strong foundation:

Foods That Support Motility: Incorporate these gut-friendly options:

  • Prunes: Containing natural sorbitol, prunes gently stimulate the bowels. Eat 2–3 daily or add to smoothies.
  • Chia Seeds: Soak 1–2 tablespoons in water or almond milk for a gel-like pudding that promotes stool formation.
  • Flaxseeds: Ground flaxseeds provide soluble fiber and omega-3s. Add a tablespoon to oatmeal, yogurt, or salads daily.
  • Kiwi: Studies show 1–2 kiwis per day improve motility and ease constipation.

Choose Fiber Wisely: If fiber or probiotics seem to worsen symptoms like bloating or discomfort, this might indicate underlying issues such as SIBO (small intestinal bacterial overgrowth) or dysbiosis. While elimination diets like low-FODMAP can temporarily help reduce symptoms, they’re not a long-term solution. If this resonates with your experience, consider consulting a professional to explore root causes and personalized interventions.

Hydration is Key: Staying hydrated is essential for motility, but it’s more than just drinking water. Aim for steady hydration throughout the day, and include hydrating foods like cucumber, citrus fruits, and soups. Proper hydration helps soften stool and supports the gut’s ability to move waste effectively.

Feed the Microbiome Thoughtfully: Focus on “safe” microbiome-friendly foods that won’t exacerbate bloating. These include a variety of cooked, colorful vegetables (like carrots, pumpkin, and Swiss chard), low-FODMAP fruits (such as kiwi, berries, and papaya), and anti-inflammatory options like turmeric and ginger. Polyphenol-rich foods like pomegranate seeds, dark chocolate, green tea, and extra virgin olive oil support microbial diversity and overall gut health.

 

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Supplements: Gentle and Targeted Support

Magnesium Citrate: Take 200–400 mg in the evening with water to support regularity. Start with a lower dose and increase gradually, as needed, to avoid loose stools.

Triphala: Take 1–2 capsules or 1 teaspoon of powder mixed with warm water before bed to gently support digestion and regular bowel movements.

Digestive Bitters: Use 1–2 droppers of bitters (or follow the product’s dosage); can be taken 10–15 minutes before meals or taken between meals to promote better digestion motility. Hold the bitters on your tongue briefly to stimulate digestive secretions, then swallow.

Prokinetic Agents: For sluggish digestion, try natural options like ginger tea after meals or supplements containing ginger, artichoke, or motility-support herbs.

Electrolytes: Mix a clean electrolyte formula, like LMNT or Redmonds ReLyte, into a glass of water once or twice daily. Alternatively, add a pinch of sea salt and a squeeze of lemon to your water for a homemade option.

 

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Lifestyle Practices: Set the Stage for Digestion

Abdominal Massage: Gently massage your abdomen in a clockwise direction, following the path of the colon. Start at the lower right, move up toward your ribs, across to the left side, and then down toward your pelvis. This helps stimulate motility and ease constipation.

Vagal Nerve Activation: Engage your parasympathetic nervous system to support digestion:

Practice diaphragmatic breathing—slow, deep breaths into your belly.

Try neck stretches, tilting your head side to side and holding each stretch for 15–20 seconds to relieve tension along the vagus nerve.

Incorporate humming or gargling for 30–60 seconds daily to stimulate vagus nerve function.

Mindful Eating: Chew your food thoroughly, breathe deeply before meals, and avoid eating on the go to promote the “rest-and-digest” state.

Leverage the MMC: A 3–4 hour gap between meals and before bedtime is ideal for supporting this natural process.

Move After Meals: A simple 15-minute walk after eating can stimulate digestion and reduce bloating.

Use a Squatty Potty: Elevate your feet during bowel movements to align your rectum and allow for easier, strain-free elimination.

 

The Takeaway

Constipation is so common it’s become one of those things many of us brush off or normalize. But as I hope Amy’s story shows, addressing something as basic as digestion can lead to a ripple effect.

Amy noted improvements in her energy and hormones, Improved digestion also means she’s getting more from her diet – she’s actually absorbing nutrients and nourishing her body. But there’s also a subtle impact, the habits she’s building are essential for any other steps she’s going to adopt for the deeper dives into her hormones and allergy symptoms.

If you relate to Amy’s story, and you’re ready to stop the rollercoaster of symptoms and start making real progress, begin with the strategies outlined here.

And remember, you don’t have to figure it all out on your own.

I specialize in helping clients connect the dots, uncover the root causes of their symptoms, and build personalized, realistic plans that actually work. Together, we can uncover the root causes of your symptoms and build a plan tailored to your needs.

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