Feeling bloated, gassy, constipated, or stuck with the constant urge to go isn’t “normal,” isn’t aging, and isn’t bad luck. In most cases, it’s a sign that your gut is overloaded, sluggish, and dehydrated.
The good news: this can be fixed—without harsh laxatives or miracle products.

Below is how to unblock your bowels, the common mistakes that keep them stuck, and simple habits that can restore healthy digestion.

What to do during pain, gas, or constipation

Step 1: A posture that relaxes the colon

• Lie on your back.
• Pull your knees toward your abdomen (not your chest).
• Hug them gently and rock side to side.
• Breathe slowly, letting your belly rise.
• This position massages the colon and often helps trapped gas escape.

Step 2: A calming herbal infusion

Boil one cup of water, turn off the heat, then add:

• 1 tablespoon mint or
• 1 tablespoon chamomile (or both)

Cover for 5–10 minutes, strain, and drink warm—no sugar.

Heat relaxes the intestines; these herbs reduce spasms.

⚠️ Seek medical care if pain persists, vomiting or fever appears, or you can’t pass stool or gas.

The biggest mistakes that worsen constipation

1. Fiber without water

Adding fiber without enough fluids makes constipation worse. Fiber absorbs water—without it, stool hardens.

Rule: Increase water whenever you increase fiber.

2. Drinking water the wrong way

Drinking large amounts all at once doesn’t hydrate the gut properly.

Drink 1–2 glasses upon waking.

Sip throughout the day.

Aim for ~30 ml per kg of body weight.

Reduce heavy intake before bed.

3. Staying inactive

Your intestines are muscles—without movement, they slow down.

Stand up hourly if seated.

Walk at least 20 minutes daily.

Move consistently, not just during workouts.

Simple habits that improve bowel movements

1. Improve toilet posture

Use a small stool under your feet to raise your knees. This straightens the rectum and makes bowel movements easier.

2. Anti-inflammatory gut juice

Blend (don’t strain):

• 2 celery stalks
• A small piece of ginger
• ½ apple with peel
• 300–500 ml water
• Drink with an extra glass of water.

3. Soaked prunes

Soak 5 prunes overnight.
In the morning, eat them and drink the water—natural sorbitol gently stimulates the bowels.

4. Morning gut trigger

Before coffee or your phone, drink 500 ml of water.

This activates the gastrocolic reflex and signals your colon to empty.

About “colon cleanses”

Most commercial cleanses use irritant laxatives. They can cause dependency, harm gut bacteria, and worsen constipation over time.

Your gut cleans itself when it gets:

• Enough water
• Appropriate fiber
• Daily movement
• Proper posture
• Prebiotics and probiotics

Wa:rning signs to see a doctor

• Sudden changes in bowel habits
• Bl00d or black stools
• Very thin stools
• Unexplained weight loss
• Ongoing pain
• From age 50 (or earlier with family history), colonoscopy helps detect problems early.
• Supporting gut balance naturally

Probiotics:

• Kefir
• Sauerkraut
• Kombucha
• Plain yogurt

Prebiotics:

• Cooled rice or potatoes
• Vegetables and fruits
• Natural fiber

Key takeaways

• Avoid frequent laxatives.
• Don’t strain or force bowel movements.
• Stay hydrated and active.
• Fix toilet posture.
• Feed your gut bacteria.
• Don’t self-treat serious symptoms.

A healthy gut isn’t luck—it’s daily care.