The Hidden Cause of Constipation

Constipation isn’t just about what you eat — it’s about whether your gut is getting the right signals to move. In the episode, Dr Vikki Petersen explains why you may be suffering from constipation.3 secrets:1.Your Gut Runs on Nerve SignalsYour gut runs on nerve signals -which are highly energy dependent.Vitamin B1 is required to convert glucose → energyWith lower B1 → weaker nerve signaling - the gut isn’t getting strong, signals and the result is constipation.Research- thiamine deficiency rates from about 20% to 90% depending on the population studied. Obese people - deficiency of 15% to 29%. Diabetics - B1 75% lower in the blood.High carbohydrate diet puts you at risk because glucose in blood requires more B1 to break down the carbs thereby creating a higher demand 2.Your Gut Muscles Have to RespondThe nerves send the signal, but the muscles have to respond to the signal.muscles need to contract and relax in sequenceResearch -magnesium intake is commonly inadequate.~60% of American adults do not meet the recommended magnesium intake. ~45% of Americans may be magnesium deficient.When magnesium levels low, those signals weaken and slow the gut.Constipation, reflux, and bloating often occur together -they are all motility disorders. stomach emptying slows → refluxsmall intestine motility slows → fermentation of bacteria leading to infection, bloat, gas, SIBO, leaky gut, increased IAP. Leads to hiatal hernia.colon motility slows → constipationIt’s all one issue: with constipation you cannot have a healthy gut.Why?Refined grains remove minerals- whole grains contain magnesium, refined don't.Ultra-processed food dietsCertain medications - like PPIs, antibiotics, diuretics Magnesium dense foods: pumpkin seeds, chia seeds, flax seeds, sunflower seeds (also B1), almonds, legumes (also have B1), dark leafy greens. Dark Chocolate and avocado.3. How Modern Diets Slow Your Gut - SAD (standard American diet) works against motilityUltra-processed foods, sugar can:disrupt the gut microbiome - more bad bacteriareduce beneficial bacterial byproducts that stimulate motilityincrease inflammation - fatigue, feeling “off” and mood changesCauses B1 and magnesium depletion.People are missing good compounds:Polyphenols -plants, berries, tea, and herbs. Support beneficial bacteria and motility.Fiber -start low and slow: Insoluble fiber feeds microbes that produce short-chain fatty acids.with bad bacteria the fiber can eat that too - so you feel worse.SCFA - produced when good gut bacteria ferment fiber. They cause production of serotonin and brain makes “happy” mood hormones. The Simple Foundations Still MatterBasics still support motility:Hydration Movement -activity stimulates intestinal contractionsPolyphenol-rich foods Reducing ultra-processed foods and - deplete B1B1 is high in pork, beef and fishTIPSIf hard stool → magnesium citrate or oxide - 200 - 400 mg/dayIf stress,  or motility → magnesium glycinate ~300 -400 mg/day.References:1. Camilleri M. Gastrointestinal complications of diabetes.2007, New England Journal of Medicine2. Bharucha AE, et al. American Gastroenterological Association technical review on constipation. 2013, Gastroenterology3. Mori H et al. Magnesium oxide in constipation. 2021, Nutrients4. DiNicolantonio JJ et al. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. 2018, Open Heart5. Lonsdale D. A review of the biochemistry, metabolism and clinical benefits of thiamin(e). 2006, Evidence-Based Complementary and Alternative Medicine6. Makki K et al. The impact of dietary fiber on gut microbiota in host health and disease. 2018, Cel