"Your constipation article is well thought out and comprehensive — many basic premises we all would benefit from embracing."
— Dr. Tom O'Bryan

Chronic Constipation and Gut Health: A Practical, Holistic Approach

by Pati M^cDermott, CHT
NLP & TPM Master | Certified Nutrition Coach

Understanding Chronic Constipation

Chronic constipation is a widespread but often misunderstood health issue. My understanding of this condition comes from both personal experience and decades of professional study. For me, constipation was once an uncomfortable inconvenience that I learned to resolve. For people close to me, it became a contributing factor to far more serious health concerns.

Proper elimination is a foundational component of overall health and healing. Chronic constipation is frequently associated with – and sometimes driven by – other conditions, including acid reflux/GERD, intestinal permeability (leaky gut), irritable bowel syndrome (IBS), thyroid imbalance, hypertension, and small intestinal bacterial overgrowth (SIBO) ¹ Addressing constipation is not simply about symptom relief; it often requires looking at the broader digestive and lifestyle context.

Diet and Fiber

The Standard American Diet (SAD) plays a significant role in many chronic health conditions. Diets low in fiber and minerals – particularly magnesium – are strongly associated with poor bowel function. While magnesium supplements can provide temporary relief, long-term digestive health is better supported by consistent intake of fiber-rich, mineral-dense foods ⁴.

Fermented foods can play an important role in gut health, although they are not appropriate for everyone. Individuals with SIBO or fermentation intolerance may react poorly to fermented foods and highly fermentable ingredients, such as foods from the onion family ². For others, fermented foods such as sauerkraut, kimchi, miso, fermented pickles, and unsweetened kombucha may support microbial balance and digestive function ³.

High-fiber foods – including fruits, vegetables, whole grains, seeds such as flax and chia, and beans and legumes – are among the most effective tools for improving bowel regularity. Beans and legumes, in particular, are extremely fiber-dense. While they can initially cause gas in people with long-standing constipation, gradual and consistent inclusion often leads to significant improvement over time.

Gut Health and Leaky Gut

A common theory among holistic health practitioners is that many chronic illnesses are rooted in gut dysfunction and may improve as gut health improves. People with ongoing health issues often exhibit signs of intestinal permeability, commonly referred to as leaky gut. Contributors may include environmental exposures such as pesticides, including glyphosate, but even individuals who eat an all-organic, whole-foods diet may experience intestinal permeability.

Three of the most commonly cited contributors to leaky gut are gluten, dairy, and sugar. Gluten has been shown to increase intestinal permeability in everyone; individuals with healthy gut function may recover quickly, while those with compromised gut health may experience cumulative damage with repeated exposure, leading to long-term digestive dysfunction ^3a. Some practitioners believe the human body was not designed to consume milk beyond early childhood, and ongoing dairy consumption may contribute to imbalances affecting the gut, kidneys, lymphatic system, heart, and arteries. Sugar in all forms – including natural sources – is widely associated with chronic disease processes such as diabetes, cancer, Alzheimer's disease, cardiovascular disease, and imbalances in the gut microbiome. Many serious illnesses are fueled and worsened by sugar intake.

Choosing to eliminate all forms of gluten, all forms of dairy, and all types of sugar can create significant advancement in healing many conditions, particularly digestive illnesses such as chronic constipation ⁵. For most people, this represents a major change and the loss of familiar comfort foods. However, even a short-term experiment can reveal how powerful these changes may be – not only for physical symptoms but for mental and emotional well-being as well. You might consider abstaining from gluten, dairy, and all sugars for two weeks and observing how your body responds before deciding whether to adopt these changes more long-term.

Herbs, Supplements, and Supportive Practices

For chronic constipation, certain herbs and supplements may also be helpful. Some herbs have laxative effects, such as senna and cascara sagrada, while others are more supportive and restorative. Gentle options include triphala, slippery elm, and marshmallow root, which may support mucosal integrity and bowel regularity ¹⁰. Abdominal massage along the path of the colon may also help stimulate bowel movement.

Enemas with warm water or herbal teas can offer immediate relief. Coffee enemas can be extremely cleansing ^2a. Colonics done by professionals offer a more thorough way to accomplish the same thing. Either way, the body becomes toxic when waste is not excreted. Frequent reliance on enemas or colonics is not ideal long-term but can be useful for short-term relief.

Hydration is another essential factor. One of the primary functions of the large intestine is to reabsorb water. When insufficient fluid is available, stool can become dry and difficult to pass. Irregular patterns – such as several days without a bowel movement followed by loose stools – are often related to hydration and digestive transit timing.

Many people are unaware of what healthy elimination actually looks like. Frequency alone is not the best indicator. A healthy daily output is often described as roughly the volume from the tip of the elbow to the tip of the middle finger, eliminated comfortably and completel⁸. Stool consistency is ideally soft and smooth, often compared to a well-formed snake⁹.

Psychological Component

There is also an important psychological component to constipation. Language around elimination often mirrors patterns in life – what we hold onto, what we resist releasing, and where stress accumulates. This is an area where metaphor, awareness, and NLP-based exploration can be particularly helpful in creating lasting change.

Holistic Approaches vs Conventional Medicine

Natural medicine approaches differ significantly from conventional medical models. Conventional medicine often focuses on isolated interventions such as medications or procedures, which may be necessary in acute situations but frequently do not address underlying causes. A holistic approach considers the entire body and the complex relationships among its systems. Because internal balance is multifaceted, long-term healing typically involves addressing nutrition, sleep, movement, stress, and lifestyle together. This level of change is far more achievable with education, accountability, and support – exactly what my nutrition coaching and NLP-based guidance are designed to provide.

There is strong evidence that serious chronic conditions – including heart disease and neurodegenerative disorders – can be improved, and in some cases reversed or significantly slowed, through comprehensive lifestyle and dietary changes ^6, ⁷. Natural approaches to healing often take more time, but they tend to address root causes rather than symptoms alone, leading to deeper and more sustainable results.

Working Together

As a nutrition coach, I guide people in creating a clear, actionable plan for healing and long-term wellness. Whether you choose a gradual, step-by-step approach or are ready to make immediate changes, my coaching provides the guidance, strategies, and accountability needed to follow through and achieve meaningful results. I provide simple, customizable recipes and meal plans tailored to your food preferences, starting wherever you are.

As a Master Health Practitioner of NeuroLinguistic Programming (NLP) and Thought Pattern Management (TPM), I help clients break through mental blocks, reduce stress, build lasting healthy habits, and resolve patterns that interfere with wellness. By combining nutrition guidance with psychological strategies, my clients create meaningful, long-term change.

To make this information easier to apply in daily life, I've created a small set of optional, printable resources to accompany this article. These tools are designed to translate concepts into simple, consistent habits and can be used as references, reminders, or starting points for personalization.

If you – or someone you care about – are dealing with chronic constipation, digestive discomfort, or related health challenges, I offer private, individualized sessions with ample time to understand what's happening for you and to identify clear, practical next steps.

I begin with a free initial consultation, where we can discuss your concerns, goals, and whether my approach is the right fit for you. From there, I offer ongoing private sessions tailored to your needs, drawing on nutrition coaching, NLP, and a holistic, whole-person perspective. Fees are available on a sliding scale to help make this work accessible.

You can contact me directly at Pati@nlpPati.com to schedule your free consultation.

Downloadable Resources

Daily Food Guide (2-sided PDF)
A concise, at-a-glance food guide outlining daily dietary elements that support regular elimination and overall gut health. Use this as a reference and educational tool, adapting it to your individual needs and preferences.

Daily Reminder Checklist (Printable PDF)
A simplified one-page checklist created to jog your memory each day. Many people find it helpful to print this and post it on the refrigerator or another visible place.

Customizable Daily Reminder (Editable Checklist Template)
An editable version of the daily reminder, created so you can adjust the foods, language, or structure to suit your own needs or dietary approach.

Disclaimer

This information is offered for educational purposes only and is not medical advice. It is not intended to diagnose, treat, cure, or prevent disease. I encourage you to educate yourself, explore multiple perspectives, and make choices that align with your own values and lived experience. While medical professionals can offer valuable information, you are ultimately responsible for determining what is right for your body.

About the Author

Pati M^cDermott, CHT
Certified NLP Master Practitioner
Certified NLP Health Practitioner
Certified TPM Advanced Master Practitioner
Certified Hypnotherapist
Certified Nutrition Coach
Private Sessions Since 1990
Santa Rosa / San Francisco Bay Area
Telephone Appointments Throughout the U.S. & Canada
Email Pati.

References

Mark Pimentel, MD — Gastroenterologist and researcher specializing in small intestine bacterial overgrowth (SIBO), irritable bowel syndrome (IBS), and gut motility. Executive Director of the Medically Associated Science and Technology (MAST) Program at Cedars-Sinai, he has published foundational research on microbial gas patterns associated with constipation – and diarrhea – predominant gut disorders. 1
Alison Siebecker, ND, LAc, FABNG — Clinical teachings on SIBO, fermentation intolerance, and therapeutic use of coffee enemas. Website: https://www.siboinfo.com; Book: SIBO Made Simple (upcoming publications) 2 2a
Tom O'Bryan, DC, CCN — Lectures and writings on fermented foods, gluten, and gut health. Website: https://thedr.com; Books: The Autoimmune Fix, Gluten-Related Disorders Explained 3 3a
Mark Hyman, MD — Standard American Diet, sugar, and systemic disease. Website: https://drhyman.com; Books: Food: What the Heck Should I Eat?, The Blood Sugar Solution 4
Amy Myers, MD — Functional medicine, autoimmune and gut health. Website: https://www.amymyersmd.com; Books: The Autoimmune Solution, The Thyroid Connection 5
Dale Bredesen, MD — Reversal and prevention of Alzheimer's disease through diet and lifestyle. Website: https://www.drbredesen.com; Books: The End of Alzheimer's, The End of Alzheimer's Program 6
Dean Ornish, MD — Reversal of heart disease through diet and lifestyle. Website: https://www.ornish.com; Books: Dr. Dean Ornish's Program for Reversing Heart Disease, The Spectrum 7
Dr. Marisol Teijeiro, ND — Founder of Queen of the Thrones® and teachings on daily elimination and castor oil therapies. Website: https://www.queenofthrones.com; Book: The Queen of the Thrones Method 8
Terry Wahls, MD — "Nirvana Poop" concept and gut health education. Website: https://terrywahls.com; Books: The Wahls Protocol, The Wahls Protocol Cooking for Life 9
Michael Tierra, LAc, OMD — Herbal approaches for gut health and elimination, including triphala, slippery elm and marshmallow root. Website: https://www.planetaryherbs.com; Books: The Way of Herbs, Planetary Herbology, Chinese Traditional Herbal Medicine 10