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Chronic Constipation

Chronic Constipation

Nalinee Ramchandani
3 minute read

How To Alleviate Chronic Constipation



Things To Avoid


So, it starts with avoiding all the things I speak about all the time that TCM + nutrition just don’t like in general: -


  • Dairy


  • Meat rich foods


  • Alcohol


  • Refined white carbs (white pasta/rice/bread)


  • Fried food (including e.g. swapping fried to poached eggs).




Other things you might not have thought about to avoid:


  • Foods with baking soda/powder


  • Yeasted breads (bagels, challah, pretzels), instead go for wholegrain sourdough


  • NSAIDs (painkillers like ibuprofen) slow down the stools and cause us to produce less mucus in the gut in general (leaving it susceptible to damage)




Things To Do


  • Drink 1.5-2L room temp or above water (filtered preferably, NEVER COLD)


  • Have a hot breakfast/ hot food in general over cold


  • Exercise regularly


  • Soaking everything!


  • Chew more/better & generally eat more mindfully.


  • Separate out meals, less snacking - leave significant time between meals. The intermittent fasting I spoke about here may also help relieve constipation.




Additional Therapies To Try


  • Flax seeds/flax-meal/ flax oil - soaked, (up to three tablespoons once/twice daily)


  • A bit of apple cider vinegar before each meal (as always, raw, unpasteurised, WITH the mother). Also a note that it’s high in histamine so if you have any allergies/hay fever maybe skip this one


  • Aloe vera works as a laxative (but its v.cooling so be careful)



Teas Are a Good Idea


They up your liquid content if you’re bad at drinking water too:

  • Digestive herbs (can be had as teas, supplements or added to food): dandelion or liquorice root, oregano, dill, caraway, mint


  • Other good teas include carminative teas, which help with bloating/distension/constipation, these include: Anise, Fennel, Peppermint, Lemon balm, Chamomile, Rosemary, Ginger, Cinnamon, Cardamom, Coriander, Cumin, Fenugreek, Orange peel.


In general we want to do three things with our nutrition:


  • Lubricate the intestines: spinach, banana, sesame seed/oil, honey, pear, prune, peach, apple, apricot, walnut, pine nuts, almonds, alfalfa sprouts, carrot, cauliflower, beets, okra, seaweed


  • Promote bowel movements: cabbage, papaya, peas, coconut, sweet potato, asparagus, figs, wheat/rice/oat bran


  • Replenish the gut microflora: i.e. all probiotic foods will help as already discussed (as long as no SIBO)


  • Constipation always takes us onto FIBRE. The recommended amount is 35g of fibre per day.



Lots of love,

Cassie x


As always, for more information or to book a nutrition consultation you can find me at:








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