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Constipated or Bloated? 5 Things That Could Help

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Constipation and bloating is something most of us have experienced at some point in our lives. Studies show women are also more likely to suffer from constipation and bloating rather than men. Your genetics, what you eat and drink, your stress levels, food intolerances, hormonal issues, medications and your lifestyle could be contributing factors. Today, I’m sharing 5 of my go-to steps to help with constipation and bloating and improve your digestive health. 


A nourishing Mediterranean diet is rich in fresh fruits and vegetables. Fruits and vegetables are the best sources of fibre (prebiotics) that help to promote peristalsis in the gut, which aids in the elimination of waste. Good sources of fibre include green leafy vegetables, citrus, flaxseeds, pear, pumpkin, and kiwi fruit. Studies show that consumption of two kiwi fruits per day for four weeks shortens colon transit time and improves bowel function in adults diagnosed with IBS.  

Enjoy Healthy Chef Probiotic + Prebiotic mixed into the water to boost probiotic and prebiotic fibre and support digestion, bowel motility and reducing bloating and constipation.


With magnesium and probiotics. Studies show that magnesium is important for everyday health and in the peristaltic movement that moves food along your gut as it gets digested. If you are low in magnesium or have a bacterial imbalance, your bowels become sluggish, constipated, or bloated.  

Add a spoonful of Healthy Chef Magnesium into the water every day and include probiotic-rich foods such as yoghurt or Healthy Chef Everyday Greens.


Warm liquids, herbal teas, and broths help to stimulate digestion. Enjoy a warming cup of Healthy Chef Digest Tisane or a bone broth with Healthy Chef Marine Collagen to nourish and support your digestive system.


2 litres of filtered water daily. Excretion of toxins and waste is important in keeping the gut flora healthy and promoting peristalsis.  

Enjoy a glass of Healthy Chef Gut Collagen daily, which contains 4 essential nutrients including L-glutamine, magnesium and probiotics to support healthy digestion.


Regular exercise helps to stimulate gut function, assist motility, and prevent food waste from becoming stagnant in the bowel. Try to exercise for at least 30 minutes each day. We recommend a gentler approach to exercise to place less stress on the body, allowing your gut to repair and reset.

Enjoy activities such as walking, swimming, Pilates, yoga, cycling, tai chi, or any other gentle movement which can also be performed outside. Being outside and moving is a fabulous way to reduce stress and improve mood as well.

Partners in health