8 Science-Backed Hacks to have a Daily Dump
If you’re tired of going to bed bloated, popping miralax because you’re constipated, and unbuttoning your jeans at dinner, this post is for you.
I help people everyday who are doing all the “right” things—clean eating, working out, drinking water—and still struggling to poop everyday. If they are lucky, they’ll have 2-3 bowel movements a week (if that)…. And if no one has ever told you, you should be having a bowel movement every single day!
Many of my clients say they feel like they’re “carrying around a food baby,” or dread going on vacation because their digestion shuts down for days.
Sound familiar?
Constipation isn’t just annoying—it affects your energy, skin, hormones, mental clarity, and confidence. And if you’ve tried magnesium, laxatives, colonics, or cutting foods without lasting results, know this:
Your gut isn’t broken.
You don’t need to cut out gluten, dairy, FODMAPs.
You just haven’t uncovered a root cause focused plan that works for you, yet.
Why Common Quick Fixes Don’t Actually Solve Constipation
- Laxatives weaken your gut’s natural motility and create dependency.
- Restrictive diets increase stress, deplete your microbiome, and don’t address root causes.
- Colonics may feel relieving—but they don’t correct imbalances or sluggish motility.
You don’t need more short-term relief. You need to identify why your gut is stuck in the first place.
Let’s start with 8 proven, practical habits I teach inside The Premier Gut Solution that help my clients finally experience daily, effortless bowel movements—without relying on random supplements or elimination diets.
Constipation-Fighting Habit #1. Start Your Day with a Warm Breakfast
A warm, nourishing breakfast within an hour of waking activates your gastrocolic reflex—your body’s natural signal to start eliminating.
I’ve seen my clients go from two bowel movements a week to daily relief—by swapping their black coffee for a nourishing breakfast.
Try these gut-friendly ideas:
- Scrambled eggs with spinach and sweet potatoes
- Coconut milk chia pudding with stewed berries and almond butter
- Turkey sausage with roasted root veggies and avocado
- Buckwheat porridge with collagen, flaxseed, cinnamon, and berries
Constipation-Fighting Habit #2. Get Morning Movement
Your gut thrives on the right kind of movement. A 10–20 minute outdoor walk or gentle yoga flow first thing helps stimulate motility and reset your circadian rhythm. This is the opposite of high-intensity workouts done on an empty stomach, which can spike cortisol, tense up your gut muscles, and actually make constipation worse for many of my clients.
Constipation-Fighting Habit #3. Audit Your Fiber Intake
Many constipated clients aren’t getting enough fiber—or they’re getting too much from powders without enough water.
Goal: Aim for 25-35g of fiber per day from real food: think veggies, berries, flaxseed, lentils, and chia.
Pro Tip: Build fiber slowly and pair it with hydration to avoid bloating or cramping.
Constipation-Fighting Habit #4. Add Kiwi and/or Chia Seeds Daily
These two are MVPs for constipation. Kiwi is clinically shown to soften stools and ease transit. Chia seeds add bulk and mucilage that gently moves things along.
Try this: Soak 2 tbsp chia in milk overnight and top with kiwi and a drizzle of maple syrup. Clients love this easy, delicious snack.
Constipation-Fighting Habit #5. Hydrate Intentionally
Without enough water and minerals, your colon pulls fluid from your stool—making it dry and difficult to pass.
Formula: Half your body weight in ounces daily (e.g. 150 lbs = 75 oz) + minerals.
I talk more about minerals and give a few examples of my favorite mineral rich powders in this blog post: Top 5 Supplements to Support Constipation (According To A Gut Health Dietitian)
Constipation-Fighting Habit #6. Support Your Nervous System Daily
Stress shuts down digestion. Daily regulation techniques help switch you into “rest and digest” mode.
Try this: 5 Deep belly breaths before meals, legs-up-the-wall, tapping, or a short meditation to activate your parasympathetic system (aka “rest and digest”).
Constipation-Fighting Habit #7. Use a Squatty Potty (and Try the ‘I Love You’ Belly Massage)
Your posture matters. A footstool puts you in the optimal angle to eliminate fully. And belly massage can break through sluggishness or stuck spots.
Tip: Trace a large “I-L-U” on your abdomen following the colon’s path. Click here for instructions.
Constipation-Fighting Habit #8. Stop Grazing All Day Long
Frequent snacking prevents your gut’s migrating motor complex (MMC)—its internal clean-up crew—from doing its job.
After years of childhood constipation, switching to 3 balanced meals + 1–2 snacks and targeted supplements led to effortless poops for the first time in decades for my client J.
What NOT to Do (These Sneakily Make Things Worse):
❌ Increase fiber without water
❌ Chug a gallon of water daily without paying attention to minerals
❌ Rely on fiber powders instead of food
❌ Depend on laxatives
❌ Under-eat or skip meals
❌ Snack all day
❌ Ignore the impact of the nervous system and stress
Why Lifestyle Shifts Alone May Not Be Enough
If you’ve done all the things—hydration, fiber, supplements, movement—and are still constipated, it’s time to dig deeper.
Hidden causes like:
- SIBO or gut infections
- Low stomach acid or bile flow
- Hormonal imbalances
- Nervous system dysregulation
- Nutrient deficiencies
- Over-restriction or under-eating
These won’t resolve with a high-fiber diet alone. You need functional testing and a personalized plan.
Ready for Daily, Effortless Poops Without Guesswork?
🎥 Watch my free training to learn how I help clients go from backed up and bloated to light, regular, and energized—without living on supplements or giving up the foods they love.
