Healthy Bowels Made Easy: Natural Remedies for Constipation, Gut Health & Family Wellness
Bowel health is something that people tend to just not talk about, unless things aren’t going well. Then it gets a lot of our attention!
When the small and large intestines (bowels) are able to do their work well, the entire body is well nourished, higher functioning, and more comfortable. The small intestine is responsible for digesting food and absorbing nutrients, while the large intestine absorbs water and forms waste for elimination. I’ve found in my midwifery practice that most people just assume their own experience is ‘normal’ and don’t actually know what healthy bowel habits look like. But if moving toxins and waste out of the body is compromised in any way (too fast or too slow), then all other functions of the body and mind are ultimately affected.
A great metaphor about waste removal in our body is when trash builds up in the park.
If there is a garbage strike and trash is not removed on a regular basis, it builds up, causes stink and additional problems, attracts varmints, and begins to spill over into other areas.
Not pooping out our bodily waste promptly also results in waste backing up, toxins reabsorbing instead of leaving, and microbiome disruptions leading to additional issues just because of the congestion and inflammation.
What does Healthy look like?
Healthy normal bowel function generally includes:
2–3 well-formed bowel movements per day, passed easily without straining
Stool that is brown in color
A feeling of emptiness afterwards - everything has been completely eliminated
A comfortable gut, free from bloating, gas, burping, constipation, diarrhea, or abdominal pain
Why It Matters: Benefits of a Healthy Gut
Improved nutrient absorption – Healthy bowels efficiently break down food and absorb essential nutrients, ensuring the body receives the vitamins, minerals, and energy it needs for optimal functioning
Balanced microbiome – Beneficial bacteria thrive when waste doesn’t stagnate
Reduced inflammation – Regular elimination keeps systemic inflammation at bay
Enhanced Immune Function – A clean gut helps boost the immune system
Better brain health – The gut-brain axis connection thrives on digestive harmony
Whole-body wellness – From glowing skin to better moods, it all starts in the gut
“When the body easily eliminates several times a day, it’s not just about getting out the remains of yesterday’s food. It’s also helping with the body’s daily detox, which in turn help OTHER channels be less burdened. Think sweeter breath, glowing skin, and sharp, clear thinking.”
Common Causes of Constipation
Constipation is not a disease in itself, but a symptom of dysfunction that may include infrequent, difficult, painful bowel movements. Some common causes include:
Dehydration - not drinking enough pure water
Inactivity - no brisk walking or regular exercise, and especially for kids, active and outdoor play
Processed Foods - Fiber-poor and microbiome-disruptive
Stress - Tension or not allowing time to relax and fully evacuate bowels
Antibiotics - They wipe out gut flora essential to digestion
While laxatives may have their place in an acute situation, they should not be needed regularly. They may be a short-term solution in a pinch, but the long-term goal should be restoring balance—naturally. When laxatives are called for, Magnesium Citrate could be used as a more natural alternative. Of course, the goal over the long-term is to address the root cause of constipation, and then maintain a healthy balance through diet and lifestyle.
Where to Start: Gentle, Family-Friendly Support
Here’s where to start for a healthy gut and bowel movements - all safe for every member of your family including during pregnancy and breastfeeding:
Diet
Add fresh vegetables and fruits to every plate. This will help both move things along, and also help prioritize healthy food over less filling, highly processed foods without a focus on ‘taking things away.’
Emphasize fiber-rich prebiotic foods. Prebiotics are a subset of plant fiber that especially nourish beneficial gut bacteria and ideally would be included in one’s daily diet. Some examples include bananas, garlic, onions, oats, mushrooms, nuts and seeds.
Choose live cultured foods (like sauerkraut or kefir) to help nourish the gut
Avoid Antibiotics
Aggressively avoid the casual or routine use of antibiotics, and if completely unavoidable, help restore the microbiome with a variety of high-quality probiotics (months) and live cultured foods as part of your diet (on-going).
Movement Moves Things Along
Aim for a 20-minute brisk walk daily
Kids benefit from plenty of undirected play like jumping, hanging, and skipping
Even gentle activities like yoga, rebounding, or stretching help
Hydration
Clean water is essential. Boroux is my favorite countertop filtration unit—high quality, affordable, and effective.
Check out my blog post about why clean water is so important here.
Natural Tools That Can Help
Homeopathy - Many effective, family-friendly remedies to help resolve bowel irregularities (from too loose to too dry), a great place to compare your symptoms to the remedies would be here.
Chiropractic Care - Supports proper nerve flow and may restore and maintain normal elimination.
Squatty Potty – This simple stool lives next to your toilet and positions your feet comfortably for a more natural elimination position. You’ll be amazed!
Start Small, Think Long-Term
As with so many things, simply understanding what’s going on is the first—and often most powerful—step toward real change. If you're feeling overwhelmed, start small. Choose one thing this week that nudges your family’s gut health in a better direction—maybe it’s adding an extra vegetable to your dinner plates, taking a family walk after lunch, or finally making your water more inviting by setting up a Boroux filter on the counter.
These shifts may seem simple, but they’re foundational. They support your whole family’s well-being, and over time, they make a real difference. If you’d like more tools and step-by-step guidance for supporting your kids’ health through everyday illnesses and gut-related challenges like constipation, diarrhea, or even fevers and stomach bugs, I invite you to check out my online course, Get Well Soon. It’s full of the tried-and-true natural remedies I’ve trusted for decades—and designed to help you feel confident and prepared, no matter what comes your way.
Want a peek inside? You can watch my free webinar, Where to Start When the Kids Are Sick, which walks you through how to confidently assess your child’s symptoms and begin natural care right away. It's perfect for those moments when you’re not sure whether to stay home or head to urgent care—and want to avoid unnecessary antibiotics or ER visits.
You’ll also receive my popular guide, Let Me Feel Your Forehead, a printable checklist I developed from years of coaching moms through late-night fevers and worries. It helps you quickly sort out what’s really going on—and what to do next—with confidence and calm.
Whether you’re brand new to natural remedies or just want to feel more prepared before the next illness strikes, this free resource is the perfect place to start. Watch the webinar + get the guide here.
