Hi Friends,
Dr. Tabibian here.
If you’ve ever sat on the toilet scrolling your phone and wondering “why isn’t this working?” ... you’re not alone.
Constipation affects millions of people, yet most people feel awkward even bringing it up.
As a gastroenterologist, I can tell you it’s one of the most common issues we see in clinic, and it can be really frustrating for patients.
But here’s the good news: in many cases, you can improve things dramatically without prescriptions or complicated regimens.
Here are 4 simple, science-backed habits that often get my patients regular again… sometimes within a week.
WHY YOU SHOULD READ THIS NOW
Up to 15% of adults struggle with chronic constipation. But for many, the fix isn’t another laxative.
Even popular prescription meds like Linzess don’t work for everyone, because constipation has multiple root causes.
Before reaching for stronger interventions, start here (read on).
Today’s Opponent:
Constipation (inc. IBS-C)
4 Things I Tell Patients to Help Relieve Constipation
1. Optimize Hydration
One of the simplest and most overlooked causes of constipation is dehydration.
Your colon pulls water from stool when your body’s short on fluids, which makes everything slower and harder to pass.
➡️ Pro tip: Aim for 8–12 cups of fluids daily. Water, herbal tea, or electrolyte drinks all count, but alcohol and caffeine can cancel some of that progress, so add extra water to compensate.
2. Increase Fiber (Gradually)
Fiber works like a sponge: it absorbs water, adds bulk, and makes stool easier to move through the intestines.
➡️ Most adults need 25–35 grams per day, but the key is to ramp up slowly to avoid bloating or discomfort.
Foods like oats, chia seeds, beans, lentils, and berries are great starting points. If you use supplements, Dr. Storage and I recommend organic psyllium husk or PHGG (partially hydrolyzed guar gum), which are better tolerated by sensitive guts.
3. Move Your Body Daily
Your digestive system thrives on rhythm. When you move, your intestines move.
➡️ Even 15–20 minutes of light activity daily, like a brisk walk after meals, can stimulate peristalsis, the wave-like motion that propels stool forward.
It’s often the missing piece for people who sit most of the day or skip exercise altogether.
4. Listen to Your Body
Your gut operates on its own schedule, and one of its key “go” signals is called the gastrocolic reflex.
➡️ This reflex is most active after a meal, when your stomach stretch receptors tell your colon, “time to make room.”
So instead of ignoring that urge or rushing to work, take 5 minutes after breakfast or lunch to sit down and try.
Training your body to respond when nature calls can dramatically improve consistency.
Bonus Tip: When Linzess Isn’t Enough
If you’ve tried Linzess (linaclotide) and still feel “stuck,” don’t lose hope. IBS-C and chronic constipation are umbrella terms that include several subtypes.
You might benefit from medications like Trulance, Amitiza, or Motegrity, which work through different mechanisms.
And if symptoms persist, ask your doctor about testing for pelvic floor dysfunction or slow transit constipation. These are two treatable conditions that mimic “ordinary” constipation but don’t respond well to fiber or laxatives alone.
“Constipation isn’t just about what you eat. It’s about how your gut, brain, and daily rhythm work together. Hydration, gradual fiber increases, consistent movement, and establishing a routine can often do more than medication alone.”
“Constipation is one of the most common complaints I see, especially in women over 40. It’s rarely just ‘not enough fiber.’ It’s about hydration, hormones, and sometimes stress itself. The goal isn’t just to go, it’s to feel in sync again.”
What To Tell Your Doctor
“I’ve been dealing with inconsistent bowel movements even after trying more water, fiber, and over-the-counter options. Could we evaluate whether this might be IBS-C, slow transit, or pelvic floor dysfunction?”
What’s On Your Mind?
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As gastroenterologists, we definitely have a lot to talk about when it comes to your gut health and well-being. But we can’t always get to everything (you know… like coffee enemas)! So reply directly to this email or DM us on TikTok below and maybe YOUR topic will be featured soon!
