Constipation

Constipation isn’t just “not pooing regularly.”
It’s a sign that the gut, microbiome, hormones or nervous system needs support.

Common Causes

Constipation is often driven by a combination of:

• slow motility / MMC dysfunction

• low fibre diversity

• low stomach acid

• dehydration or low electrolytes

• gut dysbiosis

• methane-dominant SIBO

• overactive stress response

• hypothyroidism or hormone shifts

• pelvic floor tension

• medications (e.g., antidepressants, pain medications)

Constipation is a mechanical issue, a microbial issue and a nervous-system issue — rarely one thing.

Constipation Patterns

Understanding the pattern is essential:

• Straining → pelvic floor or tension patterns

• Pebble-like stools → dehydration, slow transit, dysbiosis

• Going every 2–3 days → motility disruption

• Feeling “not empty” → inflammation, microbial imbalance

• Worse before period → hormone-related constipation

• Alternating constipation + diarrhoea → IBS-M or SIBO

Constipation & the Microbiome

Studies show that people with chronic constipation often have:

• methane-producing microbes (e.g., M. smithii)

• low short-chain fatty acid producers

• reduced Bifidobacteria

• overgrowths that slow motility

Supporting microbial balance is often key.

The Nervous System’s Role

The colon only empties properly when the body feels safe.
Stress → tightens muscles, slows motility, reduces urge signals.

Many people with constipation unknowingly hold chronic tension in:

• the diaphragm

• lower abdomen

• pelvic floor

Addressing this can change symptoms dramatically.

Support Approaches

Long-term improvement may include:

• increasing motility

• enzyme + stomach acid support

• targeted prebiotics or fibres

• microbial balancing

• hormonal support

• gentle mind–body work to reduce tension patterns

Constipation is not “normal” — and doesn’t need to be your baseline.