Constipation and the Nervous System
How’s your pooping? Let’s Talk Constipation
The Rome III Criteria for constipation is defined as fewer than three bowel movements per week (insert jaw on floor, wide-eye emoji). Less than three times a week?! I’m sorry, whut? While everyone's body has its own rhythm, regular poops are an important sign of a happy gut. As a holistic healthcare provider, I love helping people find their version of normal—and for many, that means daily pooping!
Why are Daily Poops Important
Pooping is one of the body’s primo detox methods, literally clearing out old waste—proteins, carbs, fats, cholesterol, estrogens, dead cells, and other substances. It’s about releasing and making space for the new. You can take that as literally or as esoterically as you want. Both apply.
We know about fiber, magnesium, and staying hydrated but what if you’re doing all the fiber, hydration, and magnesium and your stools still aren’t moving? An often overlooked piece of the constipation puzzle is the nervous system.
The Nervous System and Constipation
Your nervous system plays a big role in gut health and gut pathologies, including motility. Your GI tract has its very own nervous system called the enteric nervous system, which plays a huge role in gut motility and other important digestive functions.
Here’s how it works:
The enteric nervous system (your gut’s own neural network) independently regulates motility by coordinating peristalsis - the wave-like muscle contractions that move food and waste through your digestive tract.
The sympathetic nervous system (fight-or-flight) can slow gut motility.
The parasympathetic nervous system (rest-and-digest) can either stimulate or slow motility, depending on various factors.
If your bowels feel sluggish or you’re stuck in a cycle of constipation or loose stools, ask yourself:
How’s my stress level?
How’s my anxiety?
What beliefs do I hold about pooping?
Do I have past stress or trauma around bowel movements?
Am I giving myself a relaxed moment in the morning, or is my routine pure chaos?
I’m not saying your nervous system is the only reason for slow motility, but I am saying it’s an often-overlooked factor.
My Morning Poop Routine (Think of it like sleep hygiene but for bowel movements)
As a daily morning pooper (thank you, Grandma Dolly, for the lifelong encouragement), I know firsthand how stress affects my ability to go. If I feel rushed, my morning poop just... doesn’t happen.
If the urge doesn’t strike, I make time for it. Here’s my go-to ritual:
Pour a cup of hot water.
Sit on the couch and take deep inhales through my nose and slow exhales out my mouth.
Think about pooping. (Yes, really.)
Drink warm water until the urge arrives.
I’ll admit, I hate pooping in public, so my need to go before leaving the house is mission-critical.
Acupuncture’s Role in Gut Motility
Acupuncture has been used for decades to treat GI issues, but the exact mechanism isn’t fully understood (by research, at least). However, studies suggest acupuncture can help regulate gut motility through its effects on the nervous system.
The most agreed upon method for how acupuncture works to improve gut motility is thought to be due to something called the somato-autonomic reflex—a fancy way of saying that stimulating your skin and muscles can influence the involuntary processes of your body, including digestion.
If your digestion needs support, acupuncture might just be the missing piece.
Hydration, Electrolytes, and Fiber: The Other Essential Tools
Hydration & Electrolytes: The Underrated Duo
Drinking tons of water but still not pooping? You might be missing electrolytes. Without them, water doesn’t absorb properly into your cells, meaning your bowels don’t get the hydration they need. If constipation is an issue, try adding a high-sodium electrolyte like SALTT, which also contains magnesium (bonus points!).
Fiber: Are You Getting Enough?
Most of us only get about 15g per day, that’s not nearly enough!
The American Heart Association recommends 25–30g per day.
But honestly? 40g per day is a better goal for optimal gut health.
Need help hitting that number? Check out my previous blog post all about fiber (link here) or try making fiber bread (recipe here)
The Bottom Line
Constipation isn’t just about fiber or hydration—it’s also about your nervous system. Stress and a dysregulated nervous system can slow digestion, making it harder for your body to do its thing.
Don’t beat yourself up over sluggish motility! Our bodies respond to life’s ebbs and flows, and sometimes, we just need a little extra support. Acupuncture is a powerful tool to help regulate gut motility and bring your digestive system back into balance.
If you're feeling stuck (literally), come try acupuncture! It’s a natural, time-tested way to support your digestion and get things moving again. And remember—pooping daily is the goal.
Cheers to happy, healthy BMs! 🚽💩
Resources:
Mawer S, Alhawaj AF. Physiology, Defecation. 2023. link
Lichtenstein A. Intestinal Cholesterol Metabolism. 1989. link
Kwa M, Plottel C, Blaser M, Adams S. The Intestinal Microbiome and Estrogen Receptor-Positive Female Breast Cancer. 2016. link
Sharkey K, Mawe G. The Enteric Nervous System. 2022. link
Wood JD. Enteric Nervous System: Neuropathic Gastrointestinal Motility. 2016. link
Li H, et al. Acupuncture and regulation of gastrointstinal function. 2015. link
Yu Z. Neuromechanism of acupuncture regulating gastrointestinal motility. 2020. link
Bellono N, et al. Enterochromaffin Cells Are Gut Chemosensors that Couple to Sensory Neural Pathways. 2017. link
Precker M. Sound the fiber alarm! Most of us need more of it in our diet. 2022. link
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