The Best Natural Remedies for Autoimmune Constipation

image via Coveteur

By Jenny Champion MS RD

Struggling to go #2 is way more common than people think—especially if you have an autoimmune condition. Hashimoto’s, lupus, rheumatoid arthritis, and others can all slow down digestion, leaving you feeling bloated, uncomfortable, and stuck (literally).

The good news? There are natural ways to get things moving—without relying on harsh laxatives or feeling tied to the bathroom. Let’s dive into the remedies I use with my 1:1 clients to support healthy, regular digestion—especially when the root cause is autoimmune-related.

Why Constipation is SO Common with Autoimmune Conditions

  • Immune dysfunction → inflammation → slows gut motility

  • Low thyroid (especially in Hashimoto’s) = sluggish bowels

  • Many clients also have low stomach acid or gut dysbiosis

  • Stress + restrictive eating habits can make things worse

______________________

“If you’re only going every 2–3 days—or less—it’s a sign your gut needs some TLC.”

______________________

The Natural Remedies I Recommend

1. Warm lemon water + minerals in the morning
→ Helps stimulate digestion + hydrate the colon
💡 Add a pinch of sea salt or a magnesium dropper

2. Magnesium citrate or glycinate
→ Gentle support for muscle movement + bowel regulation
✔️ Start low (100–200mg) and work up

3. Ground flax or chia daily
→ Adds bulk and fiber without bloating
Tip: Mix in yogurt, smoothies, or oatmeal

4. A short walk after meals
→ Movement = motility
Even 10 minutes can help signal your colon

5. Targeted probiotic strains
→ Look for Bifidobacterium lactis or Lactobacillus plantarum
Great for reducing inflammation and improving stool frequency

Foods to Include

Soluble Fiber (Soothes + Softens):

Chia seeds (1 tbsp soaked)

Ground flaxseeds

Apples & pears (with skin)

Sweet potatoes (with skin)

Insoluble Fiber (Adds Bulk):

Leafy greens (spinach, kale)

Zucchini

Carrots

Cooked broccoli

Cauliflower

Berries (raspberries, blackberries)

Hydration = Essential

Aim for 8-10 glasses/day

Add in coconut water or herbal teas (peppermint, ginger)

Try warm lemon water each morning (mentioned above)

Gut-Loving Add-Ins

Bone broth - supports healing (I like Kettle + Fire brand)

Kiwi (2/day = magic for motility)

Aloe vera juice (1-2 oz/day if tolerated)

Magnesium-rich foods (spinach, seeds, avocado)

Olive oil or MCT oil (1 tbsp/day)

Fermented foods (sauerkraut, coconut yogurt - if tolerated)

Bonus Supportive Habits

  • Mindful meals (chew 20–30x before swallowing)

  • Adequate fat intake (olive oil, avocado = nature’s lube)

  • Avoiding ice-cold drinks with meals

  • Tracking what foods actually trigger you

Dealing with autoimmune constipation can feel frustrating—but you don’t have to figure it out alone.

I help women just like you improve digestion, energy, and overall wellness with a realistic, personalized approach. If you’re ready for support, check out my 7 Day Cleanse or grab a spot on my 1:1 coaching calendar.

👉 Cleanse | Book a Chat

💌 Want more tips like this? Get our FREE weekly e-Mag for gut-friendly recipes, routines, and wellness tools every week.

Jenny Champion