Understanding Constipation and Bloating Through Gut Health

Josh Williams
Aug 20
5 min read

Key Takeaways

Bloating and constipation are often signs of a deeper issue, not just diet problems.
Remedies work best when matched to your unique symptoms and the underlying patterns contributing to them.
Stress, food, and your gut bacteria all play a role.
Getting tested or working with a gut advisor can help when you feel stuck.

Most of us have experienced bloating or constipation at some point. For some, it’s occasional. For others, it’s a daily struggle. But just because it’s common doesn’t mean it’s normal. If your gut feels off regularly, it’s time to stop guessing and start understanding what your body is really trying to say.

One of the clearest ways to do this is through a gut health test, which can reveal what's happening beneath the surface and help guide your next steps.

Let’s break down why these symptoms happen, what factors may be involved, and what you can do to feel better.

What May Influence Bloating and Constipation?

Bloating and constipation often go hand in hand. Both are signs that your digestion isn’t moving the way it should.

Here are a few common reasons:

Not enough fibre or water in your diet
Eating too quickly or while distracted
Food sensitivities, especially to dairy, gluten, or high-FODMAP foods
Not going when you feel the urge
Certain medications
Hormonal changes
Stress, anxiety, or poor sleep

One client, for example, came in with bloating every afternoon despite eating mostly whole foods and cutting out gluten. Testing showed a microbiome imbalance and low digestive enzyme activity. In this case, it wasn’t about the food anymore.

Is There Something More Going On in Your Gut?

Some digestive problems aren’t always visible from the outside. You might be eating well but still feel bloated, backed up, or sluggish. This is where your microbiome or digestive speed might be playing a role.

Deeper causes to consider include:

SIBO, or Small Intestinal Bacterial Overgrowth, where bacteria grow in the wrong place
Gut dysbiosis, which means an imbalance between helpful and harmful gut bugs
Sluggish transit time, where food takes too long to move through the digestive tract
Digestive enzyme issues that stop food from being properly broken down
Chronic inflammation or a leaky gut barrier

If you’ve tried changing your diet or adding fibre and things still feel off, it could be more than just food. A personalised gut approach can help clarify what may be contributing to your symptoms.

Simple Natural Remedies That Can Help

Before trying major overhauls, gentle natural tools can support digestion and bring relief.

Here are some options you may not have fully explored:

Fennel tea is a popular choice to ease gas and cramping. If fennel doesn’t seem to help, ajwain (carom seed) tea is a stronger option for sluggish digestion.
Triphala, a well-known Ayurvedic blend, supports bowel movements gently. It works best when taken before bed for a few days during sluggish periods.
Chia seeds and flaxseeds can help bulk and move stool. Be sure to soak chia overnight to avoid worsening bloating, which can happen if eaten dry.
Warm water with lemon first thing in the morning can gently stimulate movement. Just make sure the water is warm, not boiling.
A light walk after meals encourages your digestive system to function more efficiently.
Castor oil packs can calm gut spasms. For best results, use over the abdomen for 45 minutes on two or three consecutive evenings during times of digestive slowdown.

Try only one of these at a time. This makes it easier to understand what’s helping and avoids overwhelming your gut.

To learn more about these gentle remedies, check out this guide on Ayurvedic herbs.

How Stress Might Influence Your Digestion

Many people don’t realise how closely the brain and gut are connected. This is often called the gut-brain axis.

Stress can:

Slow down gut motility
Create spasms in the digestive tract
Reduce digestive enzymes
Increase inflammation
Lead to bloating, constipation, or gut pain, even if your diet seems clean

One client noticed her bloating was worse during busy work weeks. Once we started supporting her nervous system and bringing in calming strategies, her digestion improved without making any new food changes.

To explore this topic further, you might want to read our blog on stress and gut health.

When Should You Think About Gut Testing?

Testing isn’t needed in every situation. But if any of these apply to you, it might be worth considering:

You’ve already removed common triggers but still feel bloated
Your symptoms get worse over time or come and go without reason
You experience fatigue, skin issues, or mood swings along with gut symptoms
Your stool habits change often or feel unpredictable
You’ve been dealing with these issues for several weeks or longer

Types of testing can include stool analysis, microbiome mapping, breath testing for SIBO, or food intolerance screening. These can reveal what your symptoms can’t explain on their own.

How a Gut Health Advisor Can Help

When your symptoms are unclear, a gut health advisor can help make sense of everything. They don’t replace your doctor, but they do fill the gap between basic advice and real support.

They help you:

Connect symptoms with potential contributing factors
Understand and interpret test results
Personalise natural strategies
Track changes and make helpful adjustments

Here’s how their support might look based on common issues:

If You Have	An Advisor Can Help With
Gas after meals	Choosing the right herbal support
Constipation or loose stools	Exploring gut transit time or SIBO
Skin flare-ups	Identifying potential food reactions
Stress-related bloating	Supporting the nervous system
No response to food changes	Reviewing digestive enzyme function

Try This First: Safe Ways to Start at Home

Before you book a test or overhaul your routine, you can begin with a simple at-home process:

Choose just one remedy or strategy and use it consistently for five to seven days
Keep notes on how you feel, including energy, bloating, and stool patterns
Don’t mix too many changes at once or you won’t know what’s working
Adjust slowly if things are improving
If nothing changes after two or three small trials, it might be time to look deeper

This is a low-pressure way to learn more about your gut without doing too much at once. You can also read this article on gut health coaching for more insight.

Final Thoughts: You Don’t Have to Figure It Out Alone

Gut symptoms can be frustrating, especially when you’ve already tried cutting out foods, eating cleaner, or taking supplements. Sometimes the issue is more complex, and sometimes it’s something simple that just hasn’t been spotted yet.

Either way, you don’t need to keep guessing.

With a better understanding of your symptoms and support from someone who knows what to look for, you can finally move forward with more clarity and less confusion.