It is completely normal to experience some mild form of constipation.

Constipation is characterized by not having a bowel movement in 3 days.

It is not “necessary” to have a bowel movement every day. The normal length of time between bowel movements varies widely from person to person.

Some people have them three times a day. Others have them just a few times a week.

All are considered normal and healthy!

Going longer than 3 or more days without one, though, is usually too long and qualifies as constipation.

This is typically when you start to feel some bloating and abdominal discomfort or begin to see the scale start to stall.



Getting to know your gut:

Irregular bowel movements tell you a lot about your gut health.

Chronic constipation can mean your digestive tract and microbiome are not working efficiently, you have a food intolerance, or you may have Irritable Bowel Syndrome.

While constipation can sometimes mean your gut is not disposing of waste properly, it can also be triggered by a change in diet.

Often when people start eating clean or whole foods they notice a change in how often they expel waste.

Because more nutrient-dense foods are being consumed the bulk of the foods are all being absorbed by the body; there is little to no waste.

This can certainly be a change for people starting the Betr protocol.

A decrease in bowel movement can also occur from a food sensitivity.

Finding Relief:

  • Hydration

Dehydration can constipate you, so it’s essential to drink enough water and stay hydrated.

Remember to target half your body in ounces, up to a max of 70 ounces (add more if in a hot climate or are active, then drink to thirst.)

Drinking hot water with fresh-squeezed lemon and fresh ginger in the morning can also help stimulate elimination.

  • Try new proteins

Add vegetarian proteins into your meal rotation. Beef and animal proteins can sometimes slow down digestion.

  • Add an apple!

Try eating more apples for the day to increase your insoluble fiber for more active motility. Insoluble fiber absorbs water and forms a gel-like paste, which naturally softens your stools.





  • Chia seeds

Add chia seeds to your meals or bottled water. Just 1 ounce (2 Tbsps) meets 42% of a healthy adult’s daily fiber needs.

Chia seeds can absorb up to 12 times their weight in water. When this happens in your stomach, it creates a gel that can soften and bulk stools, increasing the urge to go to the bathroom.

  • Probiotics

Increasing your probiotics and enzymes for a couple of days can also help offset symptoms of constipation.

Probiotics help to repopulate healthy gut bacteria and regulate the large intestine.

The enzymes help further break down food, making it easier to pass.

  • Light movement

Move your body frequently throughout the day.

When you move your body, the muscles in your intestines are more active too.

So build in times to move with walking throughout the day.

  • Smooth Move tea

Try a cup of Smooth Move Tea at night time.

The ingredient, senna, works naturally by stimulating your intestines and aiding your body’s natural elimination process.


Always listen to your body and make sure to use the restroom when nature calls.

Resisting the urge and waiting “until a better time” could cause more constipation and discomfort.

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