Bloating + Constipation: How to Find Relief

If you're struggling with bloating or constipation, you're not alone. As a functional nutritionist, I see clients every day who are tired of feeling uncomfortable, frustrated by “normal” test results, and desperate for real solutions.

The truth is, occasional digestive discomfort is normal. But if bloating or constipation happens regularly — if you're adjusting your meals, canceling plans, or feeling like food is the enemy — it’s a sign your gut needs some extra attention.

Today, I want to break down how to start getting relief naturally, and why looking deeper with tools like the Gut Zoomer stool test can be a total game-changer for your gut healing journey.

Here is the breakdown of the most effective, functional strategies to get your digestion back on track — so you can feel lighter, energized, and more like yourself again.

1. Slow Down and Support Your Natural Digestion

When it comes to beating bloating and constipation, how you eat can be just as important as what you eat.

Start here:

• Chew each bite 20–30 times. It sounds excessive, but mechanical digestion (chewing!) is critical for breaking down food before it hits your stomach.

• Take a few deep breaths before eating. Shifting into "rest and digest" mode calms your nervous system and stimulates digestive secretions.

• Avoid drinking large amounts of water with meals. A few sips are fine, but chugging water can dilute stomach acid, making digestion less efficient.

• Eat without distractions. Eating away from the TV and phones can help you get into a rest + digest mode which allows digestive juices/processes to function adequately.

Simple changes like these can dramatically reduce post-meal bloating for many people.

2. Optimize Your Fiber — But Do It Wisely

Fiber is essential for healthy digestion, but it’s not as simple as "more is better."

• If you're constipated, gently increase fiber with foods like cooked vegetables, chia seeds, flaxseeds, and oats. (Bonus: Cooked foods are easier to digest than raw when you're bloated!)

  • It is important you have a balance of soluble and insoluble fibers to help with constipation. If you are only eating leafy greens and raw veggies you are most likely lacking soluble fiber needed to soften the stool.

    • Insoluble Fiber: adds bulk and speeds up movement through the gut.
      → Helps relieve constipation and keep things regular.

    • Soluble Fiber: dissolves in water to form a gel-like substance.
      → Helps soften stool, feeds beneficial gut bacteria, and can reduce bloating.

• If you're bloated easily, focus on low-FODMAP fibers like zucchini, spinach, strawberries, and oats, which are less likely to ferment and cause gas. It should always be our goal to focus on diversity of fibers, but while you are healing your gut you may need to limit your triggers.

Tip: Always increase fiber slowly and pair it with plenty of water to avoid making constipation worse.

3. Move Your Body (and Your Gut!)

Movement stimulates gut motility — that’s just a fancy way of saying it helps food and waste move through your intestines.

• Aim for gentle daily movement like walking, stretching, or yoga.

• Abdominal massage (clockwise circles around your belly) can also help stimulate bowel movements naturally.

• Don't underestimate good posture — sitting hunched over all day can literally kink your intestines and slow things down!

4. Support Stomach Acid and Enzymes

Many cases of bloating and constipation are linked to poor digestion higher up in the chain — especially low stomach acid or pancreatic enzymes.

Ways to support this naturally:

• Apple cider vinegar (1 tsp diluted in water before meals) can gently stimulate stomach acid.

• Digestive bitters or herbal formulas can also boost bile flow and enzyme production.

• If symptoms persist, targeted digestive enzyme supplements may help (but it’s best to work with a practitioner first).

5. Mind Your Magnesium

Magnesium is a game-changer for constipation — and many people are unknowingly deficient.

• Magnesium citrate or magnesium glycinate can both support regular bowel movements and calm the nervous system.

• Start low (about 200 mg) and adjust as needed.

As always, it’s smart to check with your provider, especially if you're on medications.

6. Manage Stress (Yes, It Matters!)

Stress directly impacts gut motility and secretions. High stress can slow down digestion (leading to constipation) and also decreases stomach acid + enzyme production (leading to bloating and discomfort).

Try:

• Breathwork or short meditations daily

• Nervine herbs like chamomile, lemon balm, or passionflower

• Prioritizing quality sleep

Remember: your gut and brain are connected through the vagus nerve — what affects one, affects the other.

When to Dig Deeper

If you’ve tried all of the above and still feel stuck (or your symptoms are severe), it’s time to investigate what's happening under the surface.
Issues like bacterial overgrowths, yeast imbalances, parasites, low beneficial bacteria, or inflammation often drive chronic bloating and constipation.

This is where functional stool testing like the Gut Zoomer comes in — it helps uncover hidden root causes that standard tests often miss.
(If you want a deep dive into why stool testing can be such a powerful tool, check out my previous blog post here.)

Testing gives us the roadmap to create a targeted, personalized plan — instead of continuing to guess.

The Bottom Line:

Bloating and constipation aren't just random — they are signs your body is asking for support.
Start with the foundational steps: mindful eating, fiber balance, movement, digestion support, stress management, and magnesium.
And if needed, don't hesitate to go deeper with personalized gut testing and care.

You deserve to feel good in your body again — every day.