How To Relieve Constipation The Harmony Way with Dr. Dana Cooper

Constipation is a condition everyone has dealt with at some point. Whether caused by food, habits, drugs or toxicity ;Dr. Dana Cooper and N. Harmony Functional Medicine can help you relieve constipation!

Consider evaluating for:

Dysbiosis or SIBO (Small Intestinal Bacterial Overgrowth)

Thyroid dysfunction (especially hypothyroidism)

Food sensitivities (gluten, dairy, eggs)

Nervous system dysregulation (stress or vagus nerve dysfunction)

Functional testing might include:

Comprehensive stool analysis

Organic acids test

Thyroid panel

SIBO breath test

1. Hydration is Foundational

What to do: Aim for half your body weight in ounces of clean, filtered water daily.

Why: Dehydration slows down peristalsis (the wave-like motion of the intestines), leading to sluggish bowels.

2. Fiber with Strategy

What to do: Increase soluble and insoluble fiber through whole foods like:

Ground flaxseed

Chia seeds

Psyllium husk

Veggies (artichokes, leafy greens)

Low-glycemic fruits (berries, pears with skin)

Caution: Increase fiber gradually and only if hydration is sufficient—otherwise, it can make constipation worse.

3. Gut Microbiome Balance

What to do: Support healthy gut bacteria with:

Probiotics (multi-strain formulas like Bifidobacterium lactis, Lactobacillus plantarum)

Fermented foods (sauerkraut, kimchi, kefir, kombucha—watch for sensitivities)

Prebiotics (onions, garlic, asparagus, dandelion greens)

Why: Imbalanced gut flora (dysbiosis) is a common driver of chronic constipation.

4. Magnesium Magic

What to do: Use magnesium citrate or magnesium oxide for gentle motility stimulation.

Start with 200–400 mg at night and adjust as needed.

Why: Magnesium relaxes intestinal muscles and draws water into the colon.

6. Move the Body, Move the Bowels

Gentle movement like walking, yoga, or rebounding stimulates intestinal contractions.

7. Nervous System Regulation

Use vagus nerve stimulation: humming, gargling, deep breathing

Consider stress reduction strategies: meditation, therapy, adaptogenic herbs (ashwagandha, holy basil)

8. Abdominal Massage

Techniques like Ileocecal valve massage and clockwise abdominal massage may promote movement

9. Establish a Pooping Ritual

Sit at the same time daily (especially after meals), feet elevated on a stool (like a Squatty Potty), and allow time to relax.

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