How to Beat Winter Constipation

Let's get things moving!

As the colder months settle in, many of us experience a few unexpected changes in our health — and yes, that includes digestion. One surprisingly common issue I often see in winter is constipation.

Photo by Giorgio Trovato on Unsplash

You might not immediately link the chilly weather to your gut health, but when it's cold outside, we're naturally less active, drink less water, and often swap fresh, fibre-rich foods for heavier, more comforting meals. All of this can slow down your digestive system.

Here’s what I recommend to help keep things moving smoothly during winter and NO, it is not laxative or any of these “viral” “detox” products:

1. Hydrate, even if you don’t feel thirsty

When it's hot, we instinctively reach for water. In winter, not so much. But staying hydrated is crucial to help soften stools and support healthy digestion. I always tell my patients: If you're not drinking enough, your gut will notice before you do. Warm water, herbal teas, or even brothy soups are great ways to top up your fluids.

2. Prioritise fibre — but add it gently

Fibre is your gut's best friend, especially insoluble fibre found in foods like apples, whole grains, nuts, seeds, and vegetables. If you suddenly increase your fibre intake without enough water, though, it can actually make constipation worse. So build it up slowly, and match it with plenty of hydration.

3. Keep moving

Movement stimulates your digestive system. Even light exercise like a brisk walk, stretching, or simple yoga can make a big difference. I know it’s tempting to curl up and hibernate — but your gut thrives on movement.

4. Watch your comfort food habits

Winter comfort foods are often lower in fibre and higher in fats and sugars, which can slow digestion. I’m not saying to avoid them completely (I love a hearty stew or a big bowl of pesto paster as much as anyone!), but try to balance them with fibre-rich sides like leafy greens or legumes.

5. Consider natural support

In some cases, a gentle, natural supplement can help support regularity by reducing inflammation and rich in phenolic antioxidants, packed with both soluble and insoluble fibres. Personally, I always recommend looking for solutions that are kind to your body — avoid harsh chemical laxatives or the “natural” laxative masquerading as “detox” supplements that can cause dependency or irritation.

Constipation isn’t just uncomfortable — it’s your body’s way of telling you something needs attention. If simple changes to your diet, hydration, and lifestyle aren’t helping, it’s important to seek advice from your healthcare professional.

As always, my philosophy is simple: Support your body naturally, gently, and consistently — and it will reward you with better health all year round.