Clearer Skin Starts in the Gut: Relieve Constipation & Calm the Skin with These Simple Strategies
Constipation isn’t just straining to go to the toilet or only going a couple of times a week. You would also be considered constipated if you’re not having a bowel movement at least once a day, or your stools are dry, hard to pass, or you feel like you haven’t fully evacuated the bowel.
You can also have easy to pass bowel movements that happen, but a very slow transit time, and this is still a problem. But there's an easy way to check. The corn kernel test.
Here’s what you do: eat a cob of corn and then wait to see how long it is until you can see corn kernels in your pool! It should be around the 10-24 hour mark. Anything longer than that, and the stool is taking too long to move through the bowel.
When stool sits in the bowel for long periods, endotoxins, hormones, and other substances can be more easily absorbed into the bloodstream. This can contribute to symptoms like eczema flare-ups, food intolerances, allergies and other health issues, so keeping things moving isn’t just about comfort—it’s about overall wellbeing too.
Before we dive into some helpful foods and habits, the first things to think about when it comes to constipation are Fluids, Movement and Fibre, but let’s get even more specific.
Here are eight simple ways to support regular bowel movements:
1. Fluids
Drinking enough water is key. This helps to soften the stool and helps it move through the digestive tract more easily. Ideally, adults aim for a minimum of 2 litres per day, or roughly 1 litre per 25 kilos of body weight.
2. Movement
Regular movement is important for keeping the bowel active. For younger kids, this usually isn’t an issue—they’re running around all the time! But as kids get older, more screen time and less activity can make a difference. Adults also need to make movement a priority. Research shows that even walking 3-4 days a week for 60 minutes supports proper bowel function.
3. Activia Yogurt
This specific brand contains a strain of bacteria shown to help with constipation. A daily serving can really support regularity.
4. Kiwi Fruit
One or two kiwi fruits a day are fantastic for keeping things moving. If kiwi isn’t your thing, try mango instead—just one mango daily works wonders. Kiwi fruit is eaten in the hour or so before bed, has been shown to improve sleep quality and quantity too.
5. Dragon Fruit
Another great option for gentle relief. You can even use dragon fruit powder if fresh isn’t available.
6. Flax Seeds
Freshly ground flax seeds daily help add fibre and lubricate the bowels. Make sure they’re ground fresh, as they can oxidize if pre-ground too early.
7. Chia Seeds
A daily serving of chia seeds is another easy way to increase fibre and support healthy bowel movements. Both flaxseeds and chia also contain ALA, an Omega-3 fatty acid that can be helpful as part of the treatment for eczema.
7. PHGG (partially hydrolised guar gum)
PHGG is a prebiotic fibre that selectively feeds the good bacteria of the gut and reduce constipation in some people. 5g per day mixed into food or drink is a good guide for an adult dose, and this should be reduced appropriately for children depenant on age.
8. Toilet Positioning
The way we sit matters! Squatting is the position that makes bowel movements easiest. Sitting on the toilet isn’t ideal, but a simple toilet stool can help you get into a better position.
Simple changes like these can make a huge difference without feeling like a chore. Generally speaking, you want to implement these strategies for at least 4 weeks to start seeing good improvements.
If you’re doing these things and still aren’t getting the results you want, there are several other factors that can play a part—like high levels of methane-producing bacteria in the gut microbiome, food sensitivities, or other digestive issues.
If you or your child have been struggling with constipation alongside eczema, feel free to book an appointment here, and we can get to the bottom of what’s going on.
Belinda x
