Hormonal constipation causes and strategies for relief

If you’ve ever felt backed up, bloated, or sluggish and couldn’t quite figure out why, your hormones might be the culprit. Constipation isn’t just about what you eat (or don’t eat); it’s also deeply connected to your hormonal health. And if you’re on a keto diet, you might be even more prone to it. Let’s talk about why hormonal constipation happens, how the keto diet can make it worse, and what you can do to get things moving again—naturally.

What is hormonal constipation?

Hormonal constipation happens when hormone imbalances affect how efficiently your digestive system works—particularly the movement of your bowels. Hormones play a key role in regulating muscle contractions in the intestines, hydration levels, inflammation, and even the gut-brain connection.

When those hormones are off, your digestion can slow down, and you might start noticing more frequent (and uncomfortable) constipation.

Hormones that can mess with your gut

Here are the main hormones that can contribute to constipation:

1. Progesterone
   High levels of progesterone—especially during the second half of your menstrual cycle or during pregnancy—relax smooth muscle tissue. That includes the muscles in your intestines, which means slower bowel movements.

2. Estrogen
   Estrogen helps regulate fluid balance. When it drops (like during menopause), you may lose hydration in your stool, making it harder and more difficult to pass.

3. Thyroid Hormones (T3 & T4)
   Hypothyroidism (underactive thyroid) is a common hormonal disorder that slows metabolism—including digestion. It’s a major cause of chronic constipation.

4. Cortisol
   High levels of stress can trigger gut inflammation, reduce blood flow to the digestive tract, and throw your entire digestive rhythm out of sync.

Keto and constipation: What’s the link?

The keto diet is high in fat, moderate in protein, and very low in carbohydrates. While that can help regulate blood sugar and support fat loss, it can also set the stage for constipation, especially in the early stages. Here’s why:

• Sudden drop in fibre: Most people on keto cut out fruits, whole grains, and legumes—all rich sources of fibre.

• Dehydration: Glycogen stores hold water. As you burn through them on keto, you lose water. Less water = harder stools.

• Electrolyte imbalance: Going low-carb affects sodium, magnesium, and potassium levels—key minerals needed for proper muscle contraction in the intestines.

Why fibre is your gut's best friend—especially on keto

Fibre adds bulk and softness to your stool, helping it move more easily through your intestines. It also nourishes your gut microbiome, which influences everything from mood to metabolism to hormone balance.

Types of fibre you should aim for on keto:

• Non-starchy veggies like spinach, broccoli, zucchini, cauliflower, and kale.

• Chia seeds and flaxseeds: Great sources of both soluble and insoluble fibre.

• Avocados: High in fibre and healthy fats.

• Low-carb berries like raspberries and blackberries (in moderation).

Aim for at least 25–30g of fibre a day, even on keto. It’s doable—you just have to be intentional.

Other symptoms that can tag along with constipation

If your bowels are sluggish, you might also notice:

• Bloating and gas

• Abdominal cramping or pain

• Feeling full quickly

• Nausea or decreased appetite

• Brain fog or irritability

• Skin breakouts or dull complexion

• Headaches

If you’ve gone more than 3 days without a proper bowel movement, it’s time to take action.

Strategies to relieve hormonal constipation naturally

1. Balance your hormones

   • Track your cycle and support each phase nutritionally.

   • Get your thyroid checked if you experience ongoing fatigue, dry skin, or weight gain.

   • Manage stress to reduce cortisol (think: walks, journaling, magnesium baths).

2. Hydrate more than you think you need to

   • Drink water throughout the day—especially first thing in the morning.

   • Add electrolytes (magnesium, sodium, potassium) to keep your gut muscles functioning properly.

3. Eat more fibre (even on keto)

   • Fill your plate with leafy greens and fibre-rich seeds.

   • Consider a keto-friendly fibre supplement like psyllium husk if needed.

4. Move your body

   • Walking, stretching, and light cardio help stimulate digestion.

   • Yoga poses like twists and forward bends are especially helpful.

5. Support your gut with probiotics

   • Incorporate fermented foods like kimchi, sauerkraut, and unsweetened coconut yogurt.

   • Or take a quality probiotic supplement to repopulate your gut flora.

6. Don’t ignore the urge

   • If you need to go, just go! Holding it in can make things worse.

Natural remedies for constipation relief

Sometimes, you need quick relief—especially if your hormones, diet, or stress are making things worse. These natural remedies have been used for generations and still work today.

1. Castor oil

• Why it works: Castor oil is a stimulant laxative that increases movement of the intestines by stimulating the muscles involved in digestion.

• How to use: Take 1 to 2 teaspoons on an empty stomach, ideally in the morning. Effects usually begin within 6 hours. Don’t use this remedy daily—it’s best for occasional relief.

2. Prunes (or prune juice)

• Why they work: Prunes are rich in sorbitol, a natural sugar alcohol that has a mild laxative effect. They're also high in fibre and antioxidants.

• How to use: Eat 5–6 prunes or drink half a glass of prune juice in the morning or before bed. Stay hydrated for best results.

3. Aloe vera juice

• Why it works: Aloe helps reduce inflammation in the gut and acts as a natural laxative.

• How to use: Drink 1–2 tablespoons of aloe vera juice mixed with water once daily. Use a food-grade product with no added sugar.

4. Magnesium citrate or magnesium oxide

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

• How to use: Take 200–400 mg before bed. Be cautious with dosage—too much can cause diarrhoea.

Nutritional deficiencies that may cause or worsen constipation

If you’re consistently constipated, you may be low in one or more of these key nutrients:

• Magnesium – Essential for muscle relaxation and bowel movement regulation. Most people are deficient without realising it.

• Potassium – Helps muscles in the digestive tract contract properly.

• Vitamin D3 – Low levels can affect gut motility and are linked to IBS.

• B vitamins (especially B1, B6, and B12) – These support nerve function, energy production, and gut motility.

• Iron (in excess) – Iron supplements, especially ferrous sulfate, can cause constipation. Choose gentler forms like iron bisglycinate if needed.

Constipation is uncomfortable—but it's also a powerful signal from your body that something's out of balance. Whether it’s hormones, your diet, stress, or nutritional gaps, the good news is that you can support smoother digestion through simple, holistic shifts.

Start by tuning into your hormones, upping your fibre game (especially on keto), and staying hydrated. Use natural remedies like prunes or castor oil for gentle relief when needed, and watch out for key nutrient deficiencies that may be holding your gut back.

Your body thrives when everything flows—literally and figuratively.

Umayya xx