If you’ve ever followed all the "right" health advice—eating clean, drinking plenty of water, taking your supplements, yet still struggled to have a regular bowel movement, you're not alone. For many people, getting their digestion on track feels like a daily battle.

In fact, at least 2.5 million people in the USA seek medical attention for constipation. In addition, it's estimated that there are 179 million cases of acute diarrhea annually. It’s frustrating, but irregular bowel movements aren’t just a bathroom issue. They’re a signal that something deeper might be off with your gut health. 

What Counts as “Regular,” Anyway?

Everyone has their own version of “normal,” but generally, having a bowel movement anywhere from three times a day to three times a week is considered healthy. What matters more than frequency is consistency and ease. Ideally, your stool should be soft, formed, and easy to pass without straining.

If your bowel movements are hard, infrequent, or accompanied by bloating or discomfort, you may be dealing with constipation. And if you swing between constipation and diarrhea, your gut might need more attention than a simple fix.

Common Causes of Irregular Bowel Movements

There’s no one-size-fits-all answer to why your digestion may be off. Here are some of the top constipation causes:

1. Not Enough Fiber

Fiber adds bulk to stool and helps move it through your intestines. Most people fall short of the recommended 22 to 38 grams of fiber per day. This is where fiber supplements for constipation, like psyllium or inulin, can help bridge the gap.

2. Dehydration

Water helps soften your stool and keep things moving. Without enough fluids, stool becomes dry and harder to pass.

3. Gut Microbiome Imbalance

Your gut is home to trillions of bacteria that influence digestion, motility, and inflammation. An imbalance known as dysbiosis can lead to constipation or diarrhea.

4. Stress and Nervous System Disruption

The gut and brain are closely connected. Stress, anxiety, or major life changes can disrupt your bowel habits, slowing or speeding things up.

5. Hormonal Shifts

Changes in estrogen, progesterone, or thyroid hormones can affect bowel movements, especially for women during menstruation, pregnancy, or menopause.

6. Medication Side Effects

Many common medications can cause constipation, including opioids, antidepressants, antacids with calcium or aluminum, and iron supplements.

How to Relieve Constipation Naturally

If you’re looking for constipation remedies that work without harsh side effects, try these science-backed steps:

1. Eat More Fiber

Add more fruits, veggies, legumes, nuts, and whole grains. Or try fiber supplements like psyllium husk, methylcellulose, or acacia fiber. Start slowly and increase water to prevent bloating.

2. Drink More Water

Aim for at least eight glasses a day. Herbal teas and clear broths also count.

3. Move Your Body

Exercise stimulates bowel motility. Walking, yoga, and light cardio can all help relieve constipation.

4. Try Natural Laxatives (Food-Based)

Prunes, kiwis, pears, and flaxseeds are gentle options that promote bowel movement without harsh side effects.

5. Use Probiotics Wisely

Some strains, like Bifidobacterium lactis or Lactobacillus rhamnosus, may help regulate digestion. Look for probiotic supplements or eat fermented foods like yogurt, kefir, or sauerkraut.

6. Use Constipation Supplements or Medicine If Needed

There are several types of over-the-counter options:

• Bulk-forming agents: psyllium, methylcellulose

• Osmotic laxatives: magnesium citrate, polyethylene glycol

• Stimulants: senna, bisacodyl

• Stool softeners: docusate

Always talk to a provider if you rely on constipation medicine regularly.

7. Add Supportive Vitamins and Minerals

Some foods and vitamins can naturally and gently improve your gut health. Magnesium, especially citrate or oxide, draws water into the colon and supports smooth muscle movement. Vitamin C, when taken in higher doses, also has a mild laxative effect.

B vitamins, including B1 and B5, help support digestive muscle tone and energy. Lastly, Vitamin D may influence gut motility and microbiome balance. Talk to your provider before starting new supplements, especially if you’re on medications or have other conditions.

When to Get Help & What Blood Tests Can Reveal

If your symptoms are frequent, worsening, or come with red flags like blood in the stool or weight loss, it’s time to get checked.

At Mito Health, we look at biomarkers that can reveal what’s going on behind the scenes, including:

• Inflammatory markers like hs-CRP

• Thyroid hormone markers such as TSH, T3, and T4)

• Vitamin and mineral levels (magnesium, B12, D, iron)

• Stool analysis for microbiome diversity, pathogens, parasites, enzyme activity, and short-chain fatty acids

• Hormonal panels (estrogen, progesterone, cortisol)

• Blood sugar and insulin, which affect gut motility

Knowing your personal data can take the guesswork out of gut issues—and guide more effective treatment.

Listen to Your Gut

Irregular bowel movements aren’t just a digestive nuisance. They’re a clue that something in your system needs support. Whether it’s fiber, probiotics, better stress management, or personalized lab testing, there are plenty of ways to take charge of your gut health.

Want to get to the root of your symptoms? Mito Health offers advanced blood and stool testing to help you understand your digestion and find solutions that work for your body.

Resources:

• https://gi.org/topics/constipation-and-defection-problems/

• https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome

• https://www.niddk.nih.gov/health-information/digestive-diseases/diarrhea/definition-facts

• https://www.medicalnewstoday.com/articles/319879

• https://www.whittington.nhs.uk/default.asp?c=33336

• https://pmc.ncbi.nlm.nih.gov/articles/PMC9818668

• https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/treatment

• https://aboutibs.org/what-is-ibs/diagnosis-of-ibs/testing-in-ibs/