Constipation: The Unspoken Dangers, Why You’re Still Struggling, and How to Find Long-Term Relief
Jannika is a Functional Nutrition Counselor specializing in gut health and chronic digestive issues like bloating, constipation, IBS, SIBO, and IBD. Through personalized, holistic care and functional lab testing, she helps women take control of their health and overcome debilitating symptoms once and for all.
Let’s Talk About It (Because No One Else Is)
Constipation is one of the most common digestive issues, yet it’s rarely talked about – unless you’re joking about it with a friend. But here’s the thing: just because something is common doesn’t mean it’s normal. Struggling to have a satisfying poop (or going days without one) is a red flag that something deeper is off.
At its core, constipation is more than just “not going.” It’s infrequent, difficult, or incomplete bowel movements, leaving you bloated, sluggish, and uncomfortable. While the occasional off day is normal, chronic constipation is a sign of deeper imbalances in your body. And while mainstream advice will tell you to just “drink more water” or “eat more fiber,” the reality is much more complex.
So, what’s actually behind slow digestion? It can be diet and lifestyle, sure, but it’s also stress, gut dysbiosis, hormone imbalances, and even parasites that can disrupt your gut’s natural rhythm. If you’ve been struggling with constipation for a while, it’s time to stop guessing and start getting to the root of the problem.
In this article, we’ll explore the hidden dangers of long-term constipation and, most importantly, what you can do to restore regularity and support optimal gut health.
The Hidden Dangers of Long-Term Constipation
Your body is designed to detox daily. Every single day, your liver flushes out excess hormones, metabolic waste, and environmental toxins, sending them to your gut to be eliminated through your stool. But when you’re constipated, this process slows down (or stops altogether), allowing toxins to recirculate in your bloodstream instead of exiting your body.
And that’s where the real problems start.
Chronic constipation isn’t just an inconvenience. It can lead to inflammation, gut imbalances, skin issues, low energy, and even brain fog. Research is now showing that slow digestion is linked to more serious conditions, including neurodegenerative diseases.
A study conducted in South Korea and Japan found that people with slow gut transit (a fancy term for delayed digestion) had a higher risk of Alzheimer’s disease. In mice, slow digestion led to worsened memory, inflammation, and increased buildup of harmful proteins in the brain, all factors associated with cognitive decline.
Another large-scale study presented at the Alzheimer’s Association International Conference analyzed data from 110,000+ people and found that those with chronic constipation experienced cognitive decline equivalent to three extra years of brain aging. Even more alarming? Their gut microbiomes looked fundamentally different, with fewer beneficial bacteria and higher levels of inflammation-driving microbes.
The takeaway? If you’re constipated all the time, it’s not just about your gut — it’s about your whole-body health. Ignoring it isn’t an option.
What Won’t Work (and What I Don’t Want for You)
I don’t want you to go to the doctor just to be sent home with the same generic advice: drink more water, take Metamucil, and hope for the best. If that actually worked, you wouldn’t still be constipated.
The problem? Most conventional approaches only treat the symptom, not the cause. Fiber supplements, laxatives, and stool softeners might provide temporary relief, but they don’t fix the underlying issue. And in some cases, they make it worse by disrupting your gut’s natural rhythm.
Real relief comes from understanding what’s slowing things down in the first place, whether that’s stress, a sluggish liver, a thyroid imbalance, or gut bacteria that are completely out of whack. And once we know the root cause, we can fix it for good.
What to Do If You’re Chronically Constipated
If constipation has been your normal for way too long, here’s the truth: you need a game plan. It’s not about “trying harder” or “just eating more fiber” — it’s about understanding what’s throwing off your gut’s natural flow and supporting it in the right ways.
Some of the most common root causes include:
✔️ Low stomach acid → Food isn’t broken down properly, slowing digestion
✔️ Insufficient bile flow → Fats aren’t digested well, and stools become sluggish
✔️ Enzyme deficiency → Food lingers in the gut too long
✔️ Chronic stress & nervous system dysfunction → Your gut can’t function properly in “fight or flight” mode
✔️ Thyroid dysfunction → Slows metabolism and digestion
✔️ SIBO (Small Intestinal Bacterial Overgrowth) → Traps gas and slows motility
✔️ Gut dysbiosis → An imbalance of good and bad bacteria disrupts digestion
✔️ Mineral deficiencies → Weaken peristalsis, the wave-like muscle movements that push waste through your system
✔️ Pelvic floor dysfunction → Makes elimination physically difficult
If this list feels overwhelming, don’t worry, I’m here to help you figure out what’s really at play and take the guesswork out of it.
Where to Start: Simple Changes That Make a Difference
If constipation has become your norm, it’s time to go beyond the usual advice and take a more strategic approach. Small, intentional shifts in your daily routine can make a huge impact on digestion.
One of the biggest game-changers? Regulating your nervous system. Chronic stress puts your body in “fight or flight” mode, slowing digestion to a crawl. Taking just 20 minutes a day to breathe, meditate, or journal can help shift your body into “rest and digest” mode, where your gut actually functions the way it’s supposed to.
Another underrated player in gut motility? Your vagus nerve. This nerve connects your brain and digestive system, and when it’s underactive, your bowels don’t move the way they should. Simple habits like singing, humming, gargling, or cold exposure can activate your vagus nerve and naturally improve digestion.
Movement is another key factor. A 30-minute walk every day keeps things flowing (literally). And while hydration is important, it’s not just about chugging plain water. Adding minerals — like lemon juice, coconut water, or a pinch of sea salt — helps your body actually absorb and use that water, keeping your gut lubricated and your digestion on track.
Finally, how and when you eat matters. Eating three balanced meals a day at regular intervals creates a predictable rhythm for digestion. Slow down, chew your food thoroughly, and consider using a Squatty Potty to get in the best position for a smooth, complete bowel movement. These small changes add up, and they set the foundation for better digestion.
How I Can Help You Address Constipation at the Root
If you’ve tried all the usual recommendations and are still struggling with constipation, it’s time for a deeper investigation. My approach goes beyond surface-level fixes to uncover the root causes of digestive dysfunction.
The first step in our work together is assessing key systems in the body that influence gut motility. This includes running a comprehensive thyroid panel to determine whether an underactive thyroid is slowing digestion, as well as conducting a GI MAP stool test to evaluate gut microbiome health, detect bacterial imbalances, and identify the presence of yeast, Candida, parasites, or other pathogens that could be contributing to slow transit time.
We’ll also take a close look at digestive function, examining whether low stomach acid, enzyme deficiencies, or bile flow issues are impairing proper digestion and elimination. Supporting liver and gallbladder function can be an important part of the process, as these organs play a key role in breaking down fats and keeping waste moving efficiently. From there, we’ll work on balancing the gut environment, addressing any infections or microbial imbalances, and strengthening the intestinal lining to improve both digestion and absorption.
But healing doesn’t stop at digestion. Chronic constipation is often tied to stress and nervous system dysregulation, which is why I incorporate practices to support relaxation and gut-brain communication. Together, we’ll also refine meal timing, optimize your eating habits, and establish daily routines that encourage smooth, consistent elimination. If food sensitivities are a factor, we’ll identify them and work toward a diverse, gut-supportive eating plan that nourishes your body while promoting long-term regularity.
Addressing constipation isn’t just about temporary relief. It’s about reclaiming your digestive health so you can feel lighter, more energized, and in tune with your body. If you’re ready to finally overcome chronic constipation for good, I’m here to guide you through the process with a personalized, science-backed approach that gets real results.
Book a Free Discovery Call with me, and let’s get to the root of what’s really going on with your gut. We’ll talk through your symptoms, health goals, and what’s been keeping you stuck. I’ll walk you through my program and how we can work together to help you finally break free from constipation, bloating, and discomfort for good!