I don’t know who needs to hear this, but if you’re not pooping every day, it’s time to pay attention.
We live in a world that normalizes bloating, irregular bowel movements, and occasional constipation as “no big deal.” But here’s the truth: daily elimination is non-negotiable for hormone balance, toxin removal, gut health, and overall systemic resilience.
Your gut is your body’s drainage system. When things are stagnant there, everything else (your hormones, mood, skin, energy, inflammation, and even your mindset) can become stagnant too.
While every body is different, these five reasons are the most common root causes I see with clients, friends, and, honestly, myself:
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Gut dysbiosis and microbial imbalances
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Sluggish metabolism and thyroid function
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Nervous system dysregulation and rushing
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Lack of digestive rest from constant snacking
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Fiber and hydration mismatches
Understanding these root causes can help you stop chasing quick fixes and start supporting your body in the ways it’s asking you to.
1. Gut Dysbiosis & Microbial Imbalances
Your gut is home to trillions of microbes that help digest fiber, produce short-chain fatty acids, synthesize certain vitamins, and keep your bowels moving. When these communities are imbalanced- a state known as dysbiosis- your digestion, immune system, and hormones can suffer.
Dysbiosis can be caused by:
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Low stomach acid (often stress-related)
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Antibiotic or antacid overuse
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Low plant diversity in your diet
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Chronic infections like SIBO, parasites, or candida
Some bacteria, especially methane-producing bacteria associated with methane-dominant SIBO, can slow down your gut’s transit time, leading to harder stools and sluggish elimination.
This matters beyond your gut. Your body eliminates used hormones, including estrogen, through bile and stool. If you’re constipated, these hormones can be reabsorbed, contributing to estrogen dominance, bloating, PMS, and hormonal acne.
Gut stagnation creates hormonal stagnation.
Action steps:
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Eat a diverse range of plant foods (aim for 30+ per week) to feed your gut microbes.
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Incorporate fermented foods, mucilaginous foods like slippery elm or chia seeds, ginger, and bitter greens to gently support motility.
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Address potential SIBO, parasites, or candida with practitioner guidance if constipation persists alongside bloating and discomfort.
2. Sluggish Metabolism & Thyroid Function
Your thyroid is your metabolic engine, regulating the speed of processes in your body- including digestion and bowel movements. A sluggish thyroid (even subclinical hypothyroidism) or a generally low metabolic state (often due to under-eating, post-pill transitions, or chronic stress) can slow gut motility.
This leads to stool sitting in the colon longer, allowing more water to be reabsorbed, making it harder and more difficult to pass.
Signs your metabolism may be slowing down:
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Cold hands and feet
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Hair thinning or loss
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Fatigue despite adequate sleep
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Dry skin
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Unintentional weight gain or weight loss resistance
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Irregular menstrual cycles
The gut-thyroid relationship is deeply connected: poor gut health can impair thyroid hormone conversion, while low thyroid output can slow gut transit time, creating a vicious cycle.
Action steps:
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Ensure adequate intake of thyroid-supportive nutrients: iodine (seaweed), selenium (Brazil nuts), zinc (pumpkin seeds), iron (grass-fed meats or legumes).
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Eat enough calories, protein, and healthy fats to support metabolic function.
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Avoid prolonged fasting or skipping meals if your metabolism is already sluggish.
3. Nervous System Dysregulation & Rushing
Your bowel movements rely on the parasympathetic nervous system, also known as the “rest-and-digest” state. When you’re rushing in the morning, living in a constant state of stress, or checking your emails before you even get out of bed, your body shifts into sympathetic mode, deprioritizing digestion and elimination.
The colon is naturally most active in the morning, and the gastrocolic reflex (urge to eliminate after eating) is your body’s daily opportunity to clear waste. If you miss this window due to morning chaos or adrenaline-driven habits, you might be ignoring your body’s signals to go.
Constipation often isn’t just physical; it’s a nervous system and lifestyle reflection.
Action steps:
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Establish a calm, tech-free morning routine, even for 5–10 minutes.
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Drink warm lemon water or herbal tea upon waking to gently stimulate digestion.
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Eat a balanced breakfast to trigger your digestive “on” switch.
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Take deep belly breaths or practice mindfulness while sitting on the toilet to encourage relaxation and release.
4. Lack of Digestive Rest from Constant Snacking
Your gut needs downtime between meals for the migrating motor complex (MMC) to perform its “housekeeping” duties. The MMC sweeps debris and undigested particles through your digestive tract, helping to keep your gut clean and motility regular.
Constant grazing- even on “healthy” snacks- interrupts this process, leading to stagnation, bloating, and constipation over time. Similarly, late-night snacking forces your digestive system to work during hours when it should be resting and repairing, disrupting your circadian rhythm and gut function.
Action steps:
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Practice meal spacing: allow 3–4 hours between meals without snacking.
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Aim to finish your last meal 2–3 hours before bed to support digestion and circadian alignment.
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If you need a snack, choose protein-forward options to support stable blood sugar without spiking insulin before bed.
5. Fiber & Hydration Mismatches
Fiber is critical for healthy bowel movements, but the advice to “just eat more fiber” can backfire if not tailored to your body’s needs.
Too much fiber too quickly can overwhelm a sensitive or dysbiotic gut, leading to bloating and constipation. On the flip side, not enough fiber can lead to inadequate stool bulk, making it harder to pass waste effectively.
Water is the crucial partner to fiber. Without adequate hydration, fiber can act like cement in your intestines, worsening constipation.
Your body’s unique needs, gut health status, and hydration levels will determine the type and amount of fiber that is ideal for you.
Action steps:
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Gradually increase your fiber intake, focusing on both soluble (chia, flax, oats, berries) and insoluble (leafy greens, vegetables) fibers.
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Stay hydrated by drinking at least half your body weight in ounces of water daily, adding electrolytes if needed for better absorption.
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Incorporate light movement, like walking after meals, to enhance digestion and support the work of fiber.
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Add Hilma’s Daily Fiber + Digestive Enzymes in smoothies or yogurt bowls.
Why Daily Elimination is Essential for Hormone Detox
Your liver metabolizes hormones, such as estrogen, and packages them for elimination through bile into your intestines. If you’re not having daily bowel movements, these hormones can be reabsorbed, leading to estrogen dominance and hormone imbalance.
Symptoms of estrogen dominance may include:
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PMS and mood swings
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Breast tenderness
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Heavy periods
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Water retention
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Bloating
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Hormonal acne
Beyond hormones, your stool contains toxins, cholesterol, and metabolic waste your body needs to clear consistently to reduce your toxic load, inflammation, and oxidative stress.
In short, daily bowel movements are your body’s most essential, underrated detox ritual.
The Mind-Body Connection
Constipation often mirrors areas in your life where you may be “holding on.” Chronic stress, perfectionism, unresolved emotional tension, and trauma can contribute to a body stuck in sympathetic overdrive, preventing the relaxation necessary for elimination.
Ask yourself:
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Where am I resisting letting go, emotionally or physically?
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Do I give myself permission to slow down and rest?
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How am I supporting my nervous system daily?
Somatic practices, therapy, breathwork, or simply creating more safety in your body can transform your digestive patterns alongside dietary and lifestyle changes.
Constipation isn’t just a digestive inconvenience; it’s a daily report card from your gut, hormones, nervous system, and lifestyle.
If you’re constipated, check in with:
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Your gut microbiome balance
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Your metabolic and thyroid health
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Your stress levels and morning rhythms
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Your meal timing and digestive rest
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Your hydration and fiber consistency
Supporting these foundations with steadiness, stability, and self-compassion can transform not just your digestion but your overall health, energy, and hormonal resilience.
Hilma’s Constipation Relief is a great, non-addictive supplement to try, offering gentle motility support with magnesium and targeted herbal allies.
Your body is not working against you; it’s asking for your attention. When you learn to support your gut’s natural rhythms, you give your entire body a chance to heal, recalibrate, and thrive.
