Regular, comfortable bowel movements, with foods shown to help.
Work with a Registered Dietitian to ease constipation with the foods, fibre and routine that research supports, not just “eat more fibre”. In person in Ottawa and Gatineau, or online anywhere in Ontario and Quebec.
Start with understanding
Constipation means bowel movements that are infrequent, hard, lumpy or difficult to pass, or a feeling that you haven’t fully emptied. When it lasts for months, it’s called chronic constipation. It is very common, especially in women, older adults and during pregnancy.
Food is one of the most effective first steps, but the details matter. Not all fibre works the same way: psyllium, kiwifruit, prunes and rye bread have the best evidence, while wheat bran can add bloating for some people. Drinking more helps mostly if you don’t drink much to begin with. Routine, activity and toilet posture also make a difference, and some medications, such as iron, opioid pain relievers and some antidepressants, can be part of the cause.
We work with adults with ongoing constipation, including IBS with constipation, constipation in pregnancy and in older adults. If your constipation is new, or comes with other symptoms, see your doctor first.
Your path forward
It usually takes about four weeks to judge whether a change is working, so we give each step time.
Step 1 · first 4 weeks
Two kiwifruit a day or a few prunes, psyllium increased slowly, and enough fluids alongside the extra fibre.
Step 2 · alongside it
Regular meals, unhurried time on the toilet after breakfast when the bowel is most active, a footstool to improve posture, and daily movement.
Step 3 · long term
Adjust the type and amount of fibre to your comfort, keep what works, and talk with your doctor about other treatments if food alone isn’t enough.
Every constipation is different
What your constipation feels like points to the changes most likely to help.
Your doctor diagnoses chronic constipation and can check for other causes, such as thyroid problems or medication side effects.
Support for your everyday
We use clinical software so your plan is built on what you actually eat, not a generic list of high-fibre foods.
You log meals and symptoms in our patient portal. Your dietitian looks at how changes in your diet line up with how you feel.
Your dietitian builds meal plans with the fibre in each day calculated, so you increase it gradually instead of all at once.
If you also avoid specific foods or follow a low-FODMAP diet, the recipes we suggest are checked against your list at the portion you’ll eat.
With your consent, we share our notes with your family doctor or gastroenterologist, especially if medications or other treatments are part of the plan.
Putting it into practice
Green kiwifruit has some of the best evidence of any food for constipation. Give it about four weeks.
Increase fibre over a few weeks and drink enough with it. A sudden jump can cause gas and bloating.
Psyllium is the fibre supplement with the strongest evidence. Start small, increase gradually, and take it with plenty of water.
The bowel is most active after meals, especially breakfast. Leave unhurried time then, and don’t ignore the urge to go.
Raising your knees above your hips on the toilet straightens the passage and can make it easier to empty.
Regular physical activity, even daily walks, helps keep things moving.
WORKING WITH YOUR DIETITIAN
We review your bowel habits, symptoms, medications, fluids, activity and a typical week of eating, and what you have already tried.
We start with the foods and habits most likely to help you, and agree on how to judge whether they are working.
We fine-tune the plan to your comfort and routine, and keep your doctor informed if other treatments are needed.
Adults are advised to aim for about 25 grams a day for women and 38 grams for men, and most Canadians eat about half that. But the type of fibre matters as much as the amount, and more isn’t always better if it makes you bloated.
If you drink little, more fluid helps. If you already drink enough, extra water alone usually doesn’t change much. Fluids do matter when you add fibre, especially psyllium.
Both have good evidence. Kiwifruit tends to cause less gas and bloating, while prunes contain sorbitol, which can add gas for some people. We can try whichever suits you.
Many laxatives are safe when used as recommended by your doctor or pharmacist. We focus on food and habits, and we don’t ask you to stop a treatment your doctor prescribed.
Some specific strains have modest evidence for constipation, but most products haven’t been tested for it. We can review a product with you, but we start with food.
Many private insurance plans cover services from a Registered Dietitian. We provide receipts for you to submit. Check your plan for coverage details.
Yes. Online appointments by secure video are available anywhere in Ontario and Quebec. You log your meals and symptoms in our patient portal, and we go over them together at each visit.
This page is general information, not individual advice. Your needs depend on your diagnosis, your health and your goals.
We see you in person at our Ottawa and Gatineau clinics or by secure video anywhere in Ontario and Quebec, in English or French. With your consent, we share your plan with your family doctor or gastroenterologist.
Let’s take the next step
Start with a free initial consultation, in person in Ottawa or Gatineau, or online anywhere in Ontario and Quebec.
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