Struggling with Constipation? 3 Expert Tips for Better Bowel Health.

If you find yourself feeling bloated, sluggish, or struggling to stay regular, you're not alone. Digestive discomfort affects millions of Australians, and chronic constipation affects over *20% of adults. The good news is that small lifestyle changes can make a big difference. Here are three expert-backed tips to support your bowel health and improve digestion naturally.

Stay hydrated and keep moving

Dehydration is a common cause of constipation, so drinking enough water throughout the day is key. Aim for at least 2 litres of water daily, and even more if you're active or experiencing hot or humid weather. Water helps keep things moving along the digestive tract by softening stool, making it easier to pass and supporting smooth bowel movements. Aside from drinking water throughout the day, filling up on water-rich foods like cucumbers, melons, and citrus fruits can help you stay refreshed and feel more comfortable.

Regular movement also helps stimulate digestion. A study on participants who experienced chronic constipation found that increasing physical activity coupled with diet improvements helped to provide about 10% more relief when compared to diet changes alone.^ Simple activities like walking, yoga, or stretching can help to keep things moving. 10–15 minutes of light exercise after meals can promote gut motility and ease bloating.

Get a daily boost of fibre

Fibre is essential for keeping your digestive system running smoothly. It adds bulk to stools, making them easier to pass, and supports beneficial gut bacteria. Aim for a mix of soluble fibre (found in oats, beans, and apples) and insoluble fibre (in whole grains, nuts, and vegetables) to promote regularity.

Fibre-rich foods for better digestion:

Whole grains- brown rice, quinoa, wholemeal bread

Legumes- lentils, chickpeas, black beans

Fruits- berries, pears, prunes

Vegetables- broccoli, carrots, spinach

Healthy fats for smoother digestion

Healthy fats, such as those found in avocados, salmon, olive oil, and nuts, can help maintain bowel regularity. These fats help lubricate the digestive tract, making it easier for waste to move through the intestines. Try drizzling olive oil over your salad or adding avocado to your meals to easily boost healthy fats.

Support Your Gut with Postbiotics

You've probably heard of probiotics and prebiotics, but postbiotics are the latest breakthrough in gut health. Postbiotics are the beneficial compounds produced when probiotics break down in the gut, and they play a crucial role in digestion, immunity, and overall well-being.

Unlike probiotics, postbiotics are more stable and bioavailable, meaning they work faster to support gut health. They help produce short-chain fatty acids (SCFAs), which nourish your gut lining and promote better digestion. A high-quality source of postbiotics like P3 Gut Builder can help support regularity and improve gut health naturally. This powerful triple-action postbiotic tonic helps to boost gut health rapidly, supporting bowel health 
as well as overall digestive wellness. Enjoy it as a quick, delicious gut health shot, or add it to water or smoothies for a refreshing gut health boost to your daily routine. Try P3 Gut Builder today and experience the difference postbiotics can make for constipation.