Chronic Constipation: The Complete 21-Day Protocol

Have you been suffering from chronic constipation for months, maybe even years? Have you tried everything to naturally treat constipation: prunes for breakfast, warm lemon water, loads of fiber, and yet nothing works sustainably. Honestly, I understand you. Chronic constipation is a topic that is not easily discussed, even with your doctor. You feel alone in the face of this problem that literally ruins your daily life.

From all our interactions with clients or partners, we have found that a simple natural remedy for constipation is rarely sufficient when the problem has persisted over time. A comprehensive, gradual approach is needed, and above all, one that is kind to your body, which is already suffering enough.

We quickly understood that everything starts in the intestines. A clogged intestine is like a river whose bed is obstructed by waste: the water can no longer flow properly, it stagnates, and the entire ecosystem suffers.

Today, I present to you the complete protocol by combining proven traditional remedies, scientific innovations such as digestive enzymes, and our expertise in raw food. A 3-phase constipation protocol over 21 days, actionable starting tomorrow morning.

Here is what you will discover in this article: no miracle promises, no universal solution, but a concrete, gradual, and natural action plan that has helped hundreds of people regain regular digestion and a light stomach, and that could help you.

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Understanding Chronic Constipation: Why You Can't Get Rid of It

What exactly is chronic constipation ?

Chronic constipation is defined as having bowel movements less than 3 times a week for several consecutive weeks. However, beyond the numbers, it's primarily how you feel that matters: a constant feeling of heaviness, bloating, straining during evacuation, hard and difficult-to-expel stools. Many people wonder how to quickly relieve constipation or how to quickly empty your bowels without understanding that chronic constipation requires a chronic constipation treatment more global.

In France, according to INSERM, nearly 20% of the population suffers from chronic constipation. That's huge. And contrary to what one might think, it is not a problem reserved for the elderly. Women are 2 to 3 times more affected than men, mainly due to hormonal variations.

The 5 main causes of persistent constipation

Honestly, after 20 years of helping people achieve better digestive health, here are the causes we most often encounter when trying to treat constipation naturally :

1. A diet low in fiber

The majority of French people consume less than 20g of fiber per day, while the recommendations are at least 25 to 30g. Without fiber, stools are hard, dry, and intestinal peristalsis (the contractions that move the contents along) is slowed. A Diet for chronic constipation adapted must imperatively include more natural fibers.

2. Insufficient hydration

Water is the natural lubricant for your intestines. If you don't drink at least 1.5 to 2 liters of pure water per day, your stools become dry and compact. And be careful, coffee does not count towards your hydration, quite the opposite. To soften the stools immediately, water remains your best ally.

3. An imbalanced gut flora (dysbiosis)

Your gut microbiota consists of billions of bacteria that actively participate in your digestion. When this ecosystem is unbalanced (stress, antibiotics, industrial food), transit slows down considerably. In fact, many people ask us which probiotic for chronic constipation is the most effective.

4. Chronic stress and sedentary lifestyle

Your gut is your "second brain." When you are constantly stressed, your enteric nervous system becomes unbalanced. Add to that a too sedentary lifestyle (sitting for 8 hours a day at the office), and your peristalsis literally falls asleep.

5. The accumulation of "waste" on the intestinal mucosa

It is a topic that is rarely discussed, yet it is fundamental for everyone. intestinal cleansing constipation. Over the years, poorly digested food residues can accumulate on the wall of your colon, forming what is sometimes called "mucoid plaque." This layer further slows down nutrient absorption and transit.

Why is a simple remedy not always enough ?

Here is the problem: if your constipation is recent (a few days), a immediate remedy for constipation like prunes or psyllium may be sufficient. But if it has been present for months or years, your entire digestive system is disrupted. It is then necessary to act on several fronts simultaneously with a real chronic constipation natural treatment :

• Rehydrate stools to soften them
• Stimulate intestinal peristalsis
• Clean the intestinal mucosa
• Rebalance the microbiota
• Reduce Stress and inflammation
• Relearn to your body to function normally

That's exactly what our 3-phase protocol over 21 days does. You discover all our natural intestinal cleansing methods in our comprehensive guide.

Signs that you need a deep intestinal cleanse

How to know if you simply need to improve your diet, or if a intestinal cleansing constipation How deep is necessary? Here are the 10 telltale signs that we regularly observe in our Biovie clients:

Digestive signs

• Very irregular transit : you alternate between severe constipation and occasional diarrhea
• Permanent bloating : your stomach is bloated in the morning, even on an empty stomach
• Foul-smelling gases : sign of excessive fermentation in the colon
• Sticky saddles : difficult to evacuate completely, sensation of incomplete evacuation
• Persistent bad breath : even after brushing, your breath remains unpleasant

General signs

• Chronic fatigue : you feel exhausted as soon as you wake up
• Skin problems : acne, eczema, dull complexion, pronounced dark circles
• Unexplained weight gain : especially in the abdominal area
• Weakened immune system : frequent colds, recurrent infections
• Unstable mood : irritability, anxiety, depression (gut-brain connection)

If you check 3 signs or more, a deep intestinal cleanse can really help you. To completely empty one's bowels and restore a healthy mucous membrane, the protocol we propose is specifically designed to act deeply yet gently.

In reality, we have found that people who embark on our complete protocol often report remarkable improvements not only in their digestion but also in their energy, sleep, and even mental clarity. Everything is connected. Discover also the possible causes of your digestive disorders.

Cleaning Protocol: 10 Effective Natural Remedies

Before presenting the complete 21-day protocol, here are the 10 natural remedies that form the basis of our approach. These solutions have all been proven, both scientifically and empirically. You can also test them individually to quickly relieve constipation, but their true power is revealed when they are combined intelligently.

1. Lemon water upon waking (the fundamental ritual)

Why it works: Lemon juice stimulates bile production by the liver, which facilitates the digestion of fats and activates intestinal peristalsis. Warm water hydrates and softens the stools accumulated during the night.

How to: Upon waking, before any other drink or food, squeeze half an organic lemon into 250ml of warm water (not boiling to preserve the vitamin C). Drink slowly, then wait 20-30 minutes before having breakfast.

How often: Every day, it's the number 1 ritual of the protocol.

2. Prunes and dried apricots (mild natural laxatives)

Why it works: These dried fruits are rich in sorbitol, a natural sugar that draws water into the intestines and softens stools. They also contain a lot of soluble and insoluble fibers that increase stool volume.

How to: Soak 3-4 prunes and 2-3 dried apricots in a glass of water overnight. In the morning, eat the fruits AND drink the soaking water which concentrates the sorbitol.

How often: Every morning during Phase 1 (days 1-3), then 3-4 times a week for maintenance.

3. Chia and flax seeds (intestinal lubricants)

Why it works: These small seeds form a mucilaginous gel upon contact with water, which lubricates the intestines and facilitates the passage of stools. They also provide anti-inflammatory omega-3s and gentle fibers.

How to: Mix 1 tablespoon of chia seeds + 1 tablespoon of ground flaxseeds in 250ml of water or plant-based milk. Let it swell for 10-15 minutes before consuming.

How often: Once a day, ideally at breakfast or as a 4 PM snack.

4. Blond psyllium (the fiber that saves)

Why it works: Psyllium is a soluble fiber that absorbs up to 40 times its weight in water, creating a gel that significantly increases stool volume and stimulates peristalsis. A 2017 study published in Alimentary Pharmacology & Therapeutics showed that psyllium improves bowel movement frequency in 85% of constipated individuals.

How to: Start with 1 teaspoon of psyllium mixed in a large glass of water (at least 300ml). Drink quickly before it gels, then immediately drink a second glass of water. Gradually increase to 1 tablespoon if needed.

How often: 1-2 times a day, ALWAYS with plenty of water (otherwise the opposite effect!). See our article on psyllium and constipation.

5. Digestive enzymes (the enzymatic boost)

Why it works: When your digestion has been slow for a long time, your pancreas and small intestine produce fewer enzymes. As a result, food arrives partially digested in the colon, where it ferments and slows down transit. Digestive enzymes (amylases, proteases, lipases) compensate for this deficit and speed up digestion.

How to: Take 1-2 digestive enzyme capsules (such as our Assimil complex at Biovie) 15 minutes before each main meal. Choose a broad-spectrum complex containing at least: amylase (for carbohydrates), protease (for proteins), lipase (for fats), and ideally cellulase (for plant fibers).

How often: 2-3 times a day throughout the duration of the protocol (21 days), then as a 10-day course per month for maintenance. Discover the role of enzymes in digestion.

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6. Lacto-fermented vegetables (live probiotics)

Why it works: Lacto-fermentation produces billions of natural probiotics (lactobacilli, bifidobacteria) that re-seed your intestinal flora. These good bacteria produce short-chain fatty acids (butyrate, acetate) that nourish your intestinal cells and stimulate peristalsis.

How to: Consume 2-3 tablespoons of raw lacto-fermented vegetables (unpasteurized sauerkraut, kimchi, homemade pickles) with each meal. Start slowly if you have never eaten them before, as the detox effect can be strong initially.

How often: Every day, as a side to your meals. See our article on the benefits of fermented foods.

7. Green vegetable juices (detox and mineralization)

Why it works: Green juices (celery, cucumber, spinach, parsley, lemon) provide a concentration of chlorophyll, live enzymes, and alkalizing minerals that support liver detoxification and stimulate transit. Chlorophyll also helps to cleanse the intestinal lining.

How to: Prepare a large glass (250ml) of green juice with: 2 stalks of celery, 1/2 cucumber, 1 handful of spinach, a few sprigs of parsley, 1/2 squeezed lemon. Drink it fresh and on an empty stomach in the morning, 30 minutes before breakfast.

How often: Every day during Phase 2 (days 4-14), then 3-4 times per week for maintenance.

8. Sprouted seeds (enzymes and living fibers)

Why it works: Germination increases the enzyme content of seeds by 10 to 100 times. These enzymes help your body digest more easily AND provide gentle fibers that are well tolerated even by sensitive intestines. Sprouted seeds of alfalfa, fenugreek, or broccoli are particularly effective for transit.

How to: Sprout your own seeds (easy with a jar sprouter) or buy them fresh at a health food store. Consume 2-3 tablespoons per day, in salads, in your sandwiches, or sprinkled on your dishes.

How often: Every day, it is a staple of the living diet. Discover all the benefits of sprouted seeds.

9. Activated charcoal (toxin absorber)

Why it works: Activated charcoal has a microporous structure that allows it to absorb gases, toxins, and residues present in your intestines. It is particularly effective in cases of significant bloating during the intestinal cleansing constipation.

How to: Take 2-3 capsules of activated charcoal in the evening at bedtime, with a large glass of water, 2 hours after dinner. IMPORTANT: charcoal absorbs EVERYTHING, including medications and nutrients, so always space out any other intake by at least 2 hours.

How often: 5-7 consecutive days during Phase 2 (when the cleansing is most intense), then occasionally in case of bloating.

10. Abdominal massage (mechanical stimulation)

Why it works: Abdominal massage mechanically stimulates peristalsis by following the path of the colon. Studies have shown that 10 minutes of daily massage increase bowel movement frequency by 30 to 50%.

How to: Lie on your back with your knees bent. Using the palm of your right hand, massage your abdomen in a clockwise direction (the direction of transit) by making increasingly larger circles. Press firmly but without causing pain, for 5-10 minutes. Ideally, do this in the morning upon waking or in the evening before going to bed.

How often: Every day, it's free and it really works.

Here you go, you now have the 10 basic tools. Individually, each one can help you to quickly relieve constipation. But their true power appears when they are intelligently combined in a progressive protocol. That's exactly what we have done for you.

The complete protocol in 3 phases (21 days)

Here we are, getting to the heart of the matter. The protocol I am about to detail for you is the result of over 20 years of experience at Biovie, and hundreds of feedback from clients who have successfully overcome chronic constipation. It is not a miracle solution that works in 24 hours, but a genuine progressive action plan that gently retrains your digestive system.

The principle: 3 distinct phases over 21 days, each with a specific objective. You cannot skip a step, as each phase prepares for the next one.

Phase 1 (Days 1-3): Unblocking and Rehydration

Objective: Soften the accumulated stools, rehydrate the colon, and achieve an initial relieving bowel movement. This is the "emergency" phase for quickly relieve constipation.

Daily Action Plan Phase 1

Upon waking (on an empty stomach):

• 1 large glass (250ml) of warm water + juice of 1/2 squeezed lemon
• Wait 20-30 minutes before breakfast.

Breakfast (8 a.m.):

• 3-4 prunes + 2-3 dried apricots soaked the night before (with their soaking water)
• 1 bowl of oatmeal porridge with 1 tablespoon of chia seeds + 1 tablespoon of ground flaxseeds
• 1 well-ripened kiwi (the gold variety is even more effective)
• Mallow or marshmallow herbal tea (mucilaginous effect)

In the morning (10 AM):

• 1 teaspoon of blond psyllium in 300ml of water, immediately followed by a second glass of water.
• Active walking for 15-20 minutes (essential for stimulating peristalsis)

Lunch (12 PM-1 PM):

• 15 minutes before the meal: 2 capsules of digestive enzymes (type Assimil Biovie)
• Large green salad with grated raw vegetables (carrots, beets, cabbage)
• 2-3 tablespoons of raw unpasteurized sauerkraut (probiotics)
• Easily digestible proteins: fish, eggs, or sprouted legumes
• Steamed vegetables (zucchini, broccoli)
• 1 tablespoon of flaxseed oil or hemp oil (omega-3)
• Still water, herbal tea, no coffee

Snack (4 PM):

• 1 apple + a few soaked almonds
• Or 1 green smoothie (spinach, banana, chia seeds, plant-based milk)

Dinner (7 PM):

• 15 minutes before the meal: 2 capsules of digestive enzymes
• Homemade vegetable soup (leeks, celery, carrots)
• Steamed vegetables + a small portion of whole grains (quinoa, brown rice)
• Sprouted seeds as a side dish
• Digestive herbal tea (fennel, anise, coriander)

Before bedtime (9 PM):

• 10 minutes of abdominal massage in a clockwise direction
• 2-3 capsules of activated charcoal with 1 large glass of water (to absorb gases and toxins)

Hydration all day:

• Drink 2 liters of water spread throughout the day (not all at once).
• Favor plain water at room temperature
• Avoid sodas, industrial juices, and limit coffee.

What happens during Phase 1

Day 1: Your body begins to rehydrate the stools. You may experience intestinal gurgling (this is a good sign, as peristalsis is reactivating). Don't be discouraged if you don't have a bowel movement on the first day, it's normal.

Day 2: The combined effect of fibers (psyllium, chia seeds) and hydration is starting to be felt. 70% of our clients experience their first truly relieving bowel movement on that day. You may have loose stools, which is normal and even desirable.

Day 3: Transit should now be daily, with larger and easier-to-pass stools. You will start to feel your stomach deflate. It's time to move on to Phase 2, which is more intensive.

Phase 2 (Days 4-14): Deep Cleaning and Detox

Objective: Deeply cleanse the intestinal lining, eliminate accumulated waste (mucoid plaque), and rebalance the microbiota. This is the most demanding but also the most transformative phase for your intestinal cleansing constipation.

Daily Action Plan Phase 2

You retain ALL the elements from Phase 1, and you add:

Upon waking (before lemon water):

• 1 large glass (250ml) of fresh green juice: celery, cucumber, spinach, parsley, lemon
• Wait 15 minutes, then drink your usual lemon water.

During these 10 days:

• Integration of the ZenCleanz ONE Kit (10-day deep intestinal cleansing protocol)
• Follow the ZenCleanz protocol scrupulously (see dedicated section below)

Dietary Changes Phase 2:

• Drastically reduce: gluten, dairy products, red meats, refined sugars, processed foods
• Prioritize: raw fruits and vegetables (50% of your plate), green juices, sprouted seeds, lacto-fermented vegetables
• Add: spirulina (1 teaspoon per day in your green juices for detox and remineralization)

What happens during Phase 2

Days 4-5: The cleansing is intensifying. You will likely have multiple bowel movements per day, sometimes liquid or unusual (presence of mucus, greenish color). This is normal and a sign that the cleansing is working. You may experience fatigue and mild headaches (detox crisis). Stay well hydrated.

Days 6-8: This is often the most difficult moment of the protocol. Detoxification is in full swing. Your emunctories (liver, kidneys, skin) are working hard. You may experience: increased fatigue, skin breakouts, coated tongue, darker urine. HOLD ON, it's temporary and it's a sign that your body is finally eliminating all those accumulated toxins.

Days 9-11: The turning point. You start to feel better. Your energy is coming back, your stomach is noticeably flatter, and your skin is clearing up. Your stools are becoming more formed but remain easy to pass.

Days 12-14: You are feeling better and better. Transit is regular, daily, and effortless. You are discovering a new level of energy. Many of our clients tell us: "I didn't even remember that one could feel this good." Find out how too. restore the integrity of your intestinal lining.

Phase 3 (Days 15-21): Stabilization and Reconstruction

Objective: Consolidate the results, reseed the gut flora with good bacteria, and teach your body to maintain regular transit without external help. This is the "anchoring" phase for a chronic constipation treatment Sustainable.

Daily Action Plan Phase 3

You gradually stop the most intensive elements:

• End of the ZenCleanz protocol
• Reduction of psyllium: once every 2 days instead of daily
• Activated charcoal stop

You keep:

• Lemon water upon waking (a lifelong ritual)
• Daily sprouted seeds
• Lacto-fermented vegetables at every meal
• Digestive enzymes (2x/day before main meals)
• Abundant hydration
• Daily abdominal massage

You add (crucial for stabilization):

Quality probiotics:

• Take a multi-strain probiotic (minimum 10 billion CFU) for 30 days.
• Choose specific strains for transit: Lactobacillus rhamnosus, , Bifidobacterium lactis, , Lactobacillus plantarum
• Continue the diet rich in prebiotics (fiber) to nourish these good bacteria.

L-Glutamine for repairing the mucosa:

• 5g of L-glutamine powder in a glass of water, on an empty stomach in the morning
• This amino acid specifically nourishes the cells of your intestinal lining and helps repair micro-lesions.

Gradual reintroduction of foods:

• You can gradually reintroduce (one by one, every 2 days): whole grains, well-cooked legumes, nuts, plant-based yogurts.
• Observe how your body reacts to each reintroduction.
• Continue to avoid: excessive gluten, cow's dairy products, red meats, refined sugars, ultra-processed foods

What happens during Phase 3

Days 15-17: Your body is adjusting to the cessation of intensive aids. Transit remains regular thanks to the good habits established. You may notice a slight decrease in frequency (one bowel movement every two days instead of daily), which is normal and acceptable.

Days 18-21: Complete stabilization. Your transit is regular (ideally once a day, at least 3-4 times a week), stools are well-formed but easy to pass, your energy is at its peak, your stomach is flat and comfortable. You have regained a healthy and serene relationship with your digestive system.

After Day 21: Switching to "maintenance" mode (see dedicated section below).

Here is a summary of the 21-day protocol.

Phase 1:

• Duration: D1-D3
• Objective: Unblocking
• Key elements: Lemon water, prunes, psyllium, enzymes, hydration
• Expected results: First relieving transit, deflated stomach

Phase 2:

• Duration: Day 4-Day 14
• Objective: Deep cleaning
• Key elements: ZenCleanz ONE, green juices, spirulina, purified diet
• Expected results: Mucoid plaque elimination, complete detox, energy boost

Phase 3:

• Duration: J15-J21
• Objective: Stabilization
• Key elements: Probiotics, L-glutamine, gradual reintroduction
• Expected results: Regular autonomous transit, repaired mucosa, lasting well-being

Here is the protocol in its entirety. I know it may seem overwhelming at first glance. But believe me, once you get started, it quickly becomes a routine. And the results are well worth the effort. For cleanse the intestines naturally, this progressive approach is truly the most effective and sustainable that we have tested in 20 years at Biovie. Also discover how nourish your gut microbiome after the protocol.

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Anti-constipation diet: the best foods

Now that we have seen the complete protocol, I want to talk to you in more detail about theDiet for chronic constipation. Because frankly, you can do all the treatments in the world, but if you continue to eat carelessly afterward, you will fall back into the same pattern in a few weeks.

Here are the foods we recommend at Biovie to maintain regular digestion in the long term.

The TOP 10 anti-constipation foods

1. Fruits rich in fiber and sorbitol

• Organic gold kiwi: A 2021 New Zealand study showed that 2 kiwis per day improve bowel movements in 73% of constipated individuals in just 2 weeks. The gold kiwi is even more effective than the green one.
• Organic dried prunes and figs: Contain sorbitol which draws water into the intestines. 3-4 prunes per day = guaranteed results.
• Organic pears and apples with the skin, imperative (otherwise you will consume the treatments with the skin): Rich in pectin, a soluble fiber that regulates transit.
• Organic and/or frozen berries (raspberries, blackberries, blueberries) out of season: Excellent fibers + antioxidants that reduce intestinal inflammation.

2. Cruciferous vegetables

• Organic broccoli, cauliflower, Brussels sprouts: Rich in insoluble fibers that increase stool bulk. Consume them steamed for better digestion.
• Organic raw sauerkraut: Probiotics + fiber = perfect combo. 2-3 tablespoons with each meal.

3. Leafy green vegetables

• Spinach, Swiss chard, organic arugula: Contain magnesium which relaxes the intestinal muscles and facilitates peristalsis.
• Tip: Consume them raw in a salad at lunchtime (fiber + live enzymes) and steamed in the evening (more digestible).

4. Soaked seeds and nuts

• Chia and flax seeds: Form a mucilaginous gel that lubricates the intestines. 1 tablespoon of each per day.
• Activated sprouted almonds, soaked walnuts, hazelnuts: Soaking them makes them more digestible and activates their enzymes. Excellent anti-constipation snack.

5. Whole grains (but not too much)

• Oats: Rich in beta-glucans, soluble fibers that nourish the microbiome. Ideal in porridge in the morning.
• Quinoa, buckwheat, brown rice: Prefer them over refined grains. But be careful not to overconsume them (max 1 serving per day), as too many grains can slow down digestion in some people.

6. Sprouted legumes

• Lentils, chickpeas, mung beans: Sprouting legumes makes them 100 times more digestible (reducing anti-nutrients) and multiplies their enzymes. If you cannot tolerate regular legumes, try them sprouted; it's a revelation.

7. Fermented foods

• Water kefir : Billions of live probiotics per glass.
• Kombucha : Fermented sparkling drink, rich in probiotics and enzymes.
• Tempeh, miso, tamari: Sources of probiotics + plant proteins.

8. Quality oils (omega-3)

• Linseed oil, , Hemp, , Camelina : 1 tablespoon per day on your salads or cooked vegetables. These omega-3 rich oils reduce intestinal inflammation and naturally lubricate transit.
• Important: Never heat these oils, they become toxic when cooked.

9. The sprouted seeds (again them!)

• Alfalfa, , fenugreek, , broccoli, , radish : These are true nutritional powerhouses. Live enzymes + gentle fibers + vitamins + minerals. 2-3 tablespoons per day minimum.

10. Spirulina and Chlorella

• Spirulina : Supports liver detoxification and provides a wealth of protein, iron, and chlorophyll. 1 teaspoon per day in your green juices.
• Chlorella : Even more detoxifying than spirulina, it helps eliminate heavy metals. Ideal during Phase 2 of the protocol.

Foods to avoid (or drastically reduce)

Let's be honest: certain foods systematically SLOW down transit. If you want to treat constipation naturally, here are the ones that should be limited as much as possible:

• Cow dairy products: Cheeses, milk, industrial yogurts. Casein is difficult to digest and constipating. Prefer plant-based alternatives (almond milk, coconut yogurt).
• Red meats and cold cuts: Long to digest, low in fiber, acidifying. Maximum 1-2 times per week.
• Ultra-processed foods: Prepared meals, fast food, industrial snacks. Low in nutrients, rich in additives that disrupt the microbiome.
• Excess gluten: White bread, white pasta, pastries. Modern gluten (hybridized wheat) is pro-inflammatory and slows down transit. Drastically reduce.
• Refined sugars: Sodas, candies, industrial pastries. They feed harmful gut bacteria and create dysbiosis.
• Excessive coffee: 1 coffee in the morning can stimulate digestion, but 3-4 coffees per day dehydrate and irritate the intestines.
• Alcohol: Dehydrates, irritates the mucous membrane, disrupts the microbiota. To be avoided throughout the protocol.

The ideal anti-constipation plate

Specifically, here is what your typical plate should look like to maintain regular digestion:

50% vegetables:

• Half raw (salad, grated raw vegetables, sprouted seeds)
• Half-cooked (steamed, braised)

25% protein:

• Fatty fish (sardines, mackerel) if you still consume them
• Organic eggs
• Sprouted legumes
• Tempeh, lacto-fermented tofu

25% complex carbohydrates:

• Whole grains preferably gluten-free (quinoa, buckwheat, brown rice)
• Sweet potatoes
• Legumes

At each meal, add:

• 1 tablespoon of omega-3 rich oil (flaxseed, hemp, camelina)
• 2-3 tablespoons of lacto-fermented vegetables (sauerkraut, kimchi)
• Fresh herbs (parsley, cilantro, basil) = enzymes + chlorophyll
• Sprouted seeds (alfalfa, fenugreek)

Here it is. It's not complicated, but it requires rethinking your habits. In reality, theDiet for chronic constipation What we recommend at Biovie is simply a LIVING diet: as close as possible to what nature offers us, with the least amount of processing possible.

Grandmother's remedies: traditions and science

Honestly, I love it when modern science validates traditional remedies. Our grandmothers knew things that we have forgotten. Here are the most effective grandmother's remedies for constipation, along with their scientific explanation.

1. Warm lemon water upon waking up

The tradition: Our grandmothers routinely drank a glass of warm lemon water on an empty stomach every morning.

Science: Lemon stimulates bile production by the liver (choleretic action), which facilitates the digestion of fats. Warm water activates intestinal peristalsis through the gastrocolic reflex. A Japanese study from 2019 showed that this simple ritual improves transit in 68% of constipated individuals.

How to: Squeeze 1/2 organic lemon into 250ml of warm water (not boiling). Drink slowly, on an empty stomach, 20-30 minutes before breakfast. Do this EVERY day, it's the number 1 ritual that lasts a lifetime.

2. Soaked prunes

The tradition: Soak 3-4 prunes in water overnight, and eat them in the morning with their soaking water.

Science: Prunes contain sorbitol (sugar alcohol) which draws water into the intestines through an osmotic effect, thus softening the stool. They are also very rich in soluble and insoluble fibers. A 2022 meta-analysis published in The American Journal of Gastroenterology confirmed that prunes are more effective than psyllium for treating mild to moderate constipation.

How to: In the evening, put 3-4 prunes in a glass of water. In the morning, eat the prunes AND drink all the soaking water (this is where the sorbitol has concentrated).

3. Belly massage

The tradition: Massage your belly in a clockwise direction before going to bed.

Science: Abdominal massage mechanically stimulates peristalsis by following the anatomical path of the colon (ascending → transverse → descending → sigmoid). A 2020 Taiwanese study conducted on 60 constipated patients showed that 10 minutes of daily massage increased bowel movement frequency by an average of 42%.

How to: Lie on your back with your knees bent. Using the palm of your right hand, massage your abdomen by making clockwise circles, pressing firmly but without causing pain. Start with small circles around the navel, then gradually widen them. Do this for 5-10 minutes in the morning and/or evening.

4. Mallow or marshmallow herbal tea

The tradition: Drink a mallow or marshmallow herbal tea to soothe the intestines.

Science: These plants contain mucilages, substances that swell upon contact with water and form a protective and lubricating gel on the intestinal mucosa. They facilitate the passage of stools without causing irritation. Unlike stimulant laxatives (senna, buckthorn), they do not irritate and do not create dependency.

How to: Infuse 1 tablespoon of dried mallow flowers in 250ml of hot water for 10 minutes. Drink 2-3 cups per day, especially in the evening before bedtime.

5. The glass of cold water upon waking up

The tradition: Some traditions recommend drinking a large glass of COLD water upon waking to "wake up" the intestines.

Science: Cold water creates a thermal shock that activates the gastrocolic reflex (contraction of the colon in response to the arrival of food or liquids in the stomach). However, lukewarm water is often better tolerated and just as effective without irritating the digestive system.

Our recommendation: Test both (lukewarm water vs. cold water) and see what works best for you. The important thing is to drink 250-500ml of water as soon as you wake up, regardless of the temperature.

6. Olive oil on an empty stomach

The tradition: Take 1 tablespoon of olive oil on an empty stomach in the morning.

Science: Olive oil stimulates bile production and lubricates the intestines. It also contains oleic acid (omega-9), which has anti-inflammatory properties. A Spanish study from 2018 showed that 1 tablespoon of extra virgin olive oil in the morning significantly improves transit within 2 weeks.

How to: Take 1 tablespoon of extra virgin cold-pressed olive oil on an empty stomach in the morning. You can mix it with the juice of 1/2 lemon to make it easier to take. Wait 30 minutes before eating.

7. Walking after meals

The tradition: "After the meal, walk a little" (popular saying).

Science: Walking activates peristalsis through a mechanical effect (body movements stimulate intestinal contractions). A German study from 2021 demonstrated that 15 minutes of walking after each main meal reduces bloating and improves transit by 38%.

How to: Walk calmly for 10-15 minutes after lunch and dinner. No need for a brisk walk, a simple digestive stroll is enough.

Here you go, these traditional remedies are simple, free (or almost), and scientifically validated. They form the basis of any natural approach to constipation. Incorporate as many of them as possible into your daily routine, even after the 21 days of the protocol.

When and how to use the ZenCleanz ONE kit ?

The ZenCleanz ONE Kit, it is the tool that we systematically recommend at Biovie for Phase 2 of the protocol (days 4-14). Why? Because it allows for a intestinal cleansing constipation really deep, where other methods reach their limits.

What is the ZenCleanz ONE Kit ?

This is a 10-day intestinal cleansing program developed by Dr. Hiromi Shinya (a world-renowned Japanese digestive surgeon). The kit contains:

• ZenCleanz Cleanse: Blend of fibers (psyllium, acacia gum), clays (bentonite, zeolite), and detoxifying plants that dislodge mucoid plaque and absorb toxins
• ZenCleanz Digest: Broad-spectrum digestive enzyme complex (amylase, protease, lipase, cellulase, lactase) that aids digestion during cleansing.
• Probiotics: Billions of good bacteria to reseed the flora after cleansing

The ZenCleanz program follows a clear philosophy: deep cleaning THEN rebuilding with probiotics. This is exactly what your gut needs when constipation has been present for a long time. Discover our full article on the ZenCleanz ONE kit.

How does the ZenCleanz protocol work ?

The ZenCleanz protocol takes place over 10 days Exactly. Here is the precise sequence:

Days 1-10 (Cleansing Phase):

Morning (fasting):

• Mix 1 dose of ZenCleanz Cleanse (powder) in 250ml of cold water
• Mix vigorously and drink IMMEDIATELY (it gels quickly)
• Then drink an additional 500ml of water within the next 30 minutes.
• Wait 30-45 minutes before having breakfast.

Before each meal (15 minutes):

• Take 2-3 capsules of ZenCleanz Digest with a large glass of water

Evening (before bedtime):

• Repeat the take of ZenCleanz Cleanse : 1 dose in 250ml of water, followed by an additional 500ml of water

Days 11-20 (Reconstruction Phase):

• Stop the ZenCleanz Cleanse
• Continue the digestive enzymes before meals
• Start the probiotics : 1-2 capsules in the morning on an empty stomach for 30 days

What happens during the ZenCleanz cleanse

Let's be honest: the first days can be uncomfortable. Here's what to expect:

Days 1-3:

• You will have several bowel movements per day (3-5 times is normal).
• Stools can be liquid or very soft (this is intentional)
• You may feel intestinal gurgling.
• Stay close to the bathroom, especially in the morning.

Days 4-6:

• The cleaning intensifies
• You might observe in your stool: mucus, greenish or blackish matter (this is the mucoid plaque coming off).
• Fatigue, mild headaches, possible pimples (detox crisis)
• HOLD ON, it's the sign that it's working

Days 7-10:

• The unpleasant symptoms are fading.
• The stools become more formed again.
• Your energy is coming back up.
• You feel "cleansed from the inside"

IMPORTANT precautions with ZenCleanz

MASSIVE hydration mandatory:

• Drink a minimum of 2.5 to 3 liters of water per day during the ZenCleanz protocol.
• Psyllium and fibers absorb a lot of water. Without sufficient hydration, you risk the opposite effect (worsened constipation).

Light diet during the protocol:

• Avoid: red meats, dairy products, gluten, processed foods, alcohol
• Favor: fruits and vegetables (50% raw), green juices, soups, sprouted seeds, light fish

Contraindications:

• Pregnancy and breastfeeding (ask your doctor)
• Intestinal obstruction or history of severe intestinal diseases
• Taking medication: allow at least 2 hours apart (ZenCleanz may absorb the medication)

Expected results after ZenCleanz

Here is what our Biovie clients report after a complete ZenCleanz ONE protocol:

• Regular transit: 90% of users experience daily or every other day transit.
• Flat stomach: Disappearance of chronic bloating
• Multiplied energy: "I have never felt so good" (frequent feedback)
• Lighter skin: Acne reduction, eczema, radiant complexion
• Weight loss: On average 2-4 kg (mainly accumulated waste and water retention)
• Mental clarity: Better concentration, less "mental fog"
• Better sleep: Falling asleep faster, deeper sleep

Frankly, I don't know many protocols that deliver such spectacular results in just 10 days. That's why we systematically recommend it at Biovie for cases of chronic constipation.

When NOT to use ZenCleanz ?

ZenCleanz is powerful. Too powerful for some cases:

• If your constipation is mild and recent (a few days), start with gentle remedies (Phase 1 of the protocol only).
• If you are pregnant or breastfeeding (without medical advice)
• If you have been diagnosed with serious intestinal conditions (IBD, diverticulitis, etc.)
• If you are very weakened or recovering (wait until you have more energy)

In these cases, focus on Phase 1 and Phase 3 of the protocol, and consult a healthcare professional before considering an intensive cleanse.

Mistakes to absolutely avoid

After 20 years of helping people achieve better digestive health at Biovie, we have identified the most common mistakes that sabotage efforts. Here are the ones you must absolutely avoid if you want your chronic constipation treatment works.

Error #1: Wanting immediate results

Many people give up after 2-3 days saying "it doesn't work." Frankly, if your constipation has been present for months or years, your intestine is not going to heal in 48 hours. It takes at least 3 weeks to see lasting results. Chronic constipation is a marathon, not a sprint.

The right approach: Commit to the full 21 days of the protocol, even if it's difficult. The real results come after day 14.

Error #2: Neglecting hydration

This is the number one mistake we see. People take psyllium, fibers, chia seeds... but don't drink enough water. As a result, the fibers swell in the intestine without water to help them move, and constipation worsens.

The right approach: 2 to 3 liters of water spread throughout the day. Not all at once, but regularly. And double your hydration on days when you take psyllium or ZenCleanz.

Error #3: Repeatedly taking stimulant laxatives

Senna, buckthorn, cascara sagrada: these plants are powerful stimulant laxatives. They force your intestines to contract violently. The problem? Taken regularly, they irritate the intestinal lining and create a dependency. After a few weeks, your intestines can no longer function on their own.

The right approach: Use only gentle laxatives (psyllium, prunes, chia seeds) that work WITH your body, not against it. If you already have a dependency on stimulant laxatives, gradually wean yourself off them during the protocol.

Error #4: Ignoring stress and emotions

Your gut is your "second brain." It is highly sensitive to your emotional state. If you are constantly stressed, anxious, or depressed, your digestion will NEVER be regular, no matter what remedies you take.

The right approach: Incorporate stress-reducing practices: abdominal breathing (4-7-8 technique), cardiac coherence, yoga, meditation, nature walks. At least 10 minutes per day. Discover how your elimination organs work.

Error #5: Eating too quickly and not chewing properly

Digestion begins in the mouth. If you swallow your meals in 10 minutes in front of your computer without chewing, you send large, poorly prepared pieces into your stomach. The result: laborious digestion, fermentation, bloating, and slowed transit.

The right approach: Take the time to eat (at least 20 minutes per meal). Chew each bite at least 20-30 times. Put down your fork between each bite. Eat in a calm environment, without screens.

Error #6: Adding too much fiber at once

Fiber is essential, but if you go from 10g/day to 40g/day overnight, your intestines will protest violently: bloating, gas, pain, and paradoxically... worsened constipation.

The right approach: Gradually increase fiber over 2-3 weeks. Start with soft fibers (chia seeds, psyllium) before increasing cruciferous vegetables and whole grains.

Error #7: Holding back from going to the bathroom

It's a vicious circle: you are at work, you feel the urge, but you hold back. Over time, your body "forgets" the natural signals, and the defecation reflex weakens.

The right approach: Go to the bathroom AS SOON as you feel the urge, even if it's not the ideal time. Also, create a morning ritual: spend 15-20 minutes in the bathroom after breakfast, even if you don't feel the need. This is when the gastrocolic reflex is most active.

Error #8: Sitting all day

Sedentary behavior is a silent killer. When you sit for 8 hours straight in front of your computer, your peristalsis literally falls asleep. Studies show that sedentary individuals are three times more likely to suffer from chronic constipation.

The right approach: Move EVERY DAY. At least 30 minutes of active walking. Ideally: 10,000 steps per day. Stand up every hour if you work sitting down. Take the stairs. Do yoga, swimming, cycling. Physical activity is NON-NEGOTIABLE.

Error #9: Stopping the protocol at the first results

It's the classic mistake: you follow the protocol for 10 days, you finally have a bowel movement every day, and you think "great, it's working, I can go back to my old habits." Three weeks later, you're back to square one.

The right approach: Go through the full 21 days, even if you feel better before that. It is Phase 3 (stabilization) that anchors the results over time. And after the 21 days, maintain at least 50% of the good habits (lemon water, sprouted seeds, hydration, physical activity).

Error #10: Not adapting the protocol to your personal case

The protocol I provided you is a solid foundation. But each person is unique. Some people need more fiber, others more probiotics, and still others more stress management.

The right approach: Listen to your body. Keep a tracking journal for 21 days (see the next section). Observe what works best for YOU. Adjust accordingly. And feel free to contact us at Biovie if you need personalized support.

Here are the 10 main mistakes. Avoid them, and you will maximize your chances of success with the protocol.

Stress management and gut well-being

Let's now talk about a CRUCIAL topic that many overlook: the link between stress and constipation. In reality, you can follow the most perfect dietary protocol in the world, but if you are constantly stressed, you will never achieve lasting results for treat constipation naturally.

Why does stress block your digestion ?

Your gut contains 200 million neurons (as many as a dog's brain!). This is known as the "enteric nervous system" or "second brain." This system is directly connected to your main brain via the vagus nerve.

When you are stressed, your sympathetic nervous system (the "fight or flight" mode) is activated. And guess what? In survival mode, your body considers digestion not a priority. So, it slows down the entire digestive system to conserve energy. The result:

• Reduction of digestive enzyme production
• Decrease in intestinal peristalsis
• Modification of intestinal permeability
• Microbiota imbalance (harmful bacteria proliferate)

A 2020 American study published in Gut showed that people suffering from chronic stress are 2.7 times more likely to develop chronic constipation. That's huge.

The 5 most effective anti-stress practices for transit

1. Abdominal breathing (4-7-8 technique)

Why it works: Deep breathing activates the parasympathetic nervous system ("rest and digest" mode), which directly stimulates intestinal peristalsis. It's physiological: deep breathing also mechanically massages your intestines.

How to:

• Sit comfortably, with your back straight.
• Inhale through your nose while counting to 4
• Hold your breath while counting to 7
• Exhale slowly through your mouth while counting to 8.
• Repeat 4-5 cycles

When: 3 times a day minimum (morning upon waking, midday after lunch, evening before bed). And whenever you feel stress rising.

2. Cardiac coherence (5 minutes, 3 times a day)

Why it works: Cardiac coherence synchronizes your heart rate with your breathing, which immediately rebalances your autonomic nervous system. The beneficial effects last 4-6 hours after each session.

How to:

• Breathe 6 times per minute (5 seconds of inhalation, 5 seconds of exhalation)
• For exactly 5 minutes
• Use an app (RespiRelax+, Kardia, etc.) or a guided YouTube video.

When: 3 times 5 minutes per day: morning upon waking, midday, and late afternoon (4-5 PM). This is the "365" routine: 3 times a day, 6 breaths per minute, 5 minutes.

3. Gentle yoga and twists

Why it works: Yoga poses, particularly twists, massage the internal organs and stimulate peristalsis. Yoga also combines deep breathing and mental relaxation.

Recommended postures for transit:

• Apanasana (knees tucked to the chest): massages the colon
• Elongated torsion (Supta Matsyendrasana): stimulates digestion
• Child's pose (Balasana): relaxing and gently compresses the belly
• Chat-cow (Marjariasana): massages the intestines through movement

When: 15-20 minutes of gentle yoga in the morning or evening. There are specific "yoga for digestion" sequences on YouTube.

4. Mindful walking

Why it works: Walking mechanically activates peristalsis, and practicing mindfulness reduces stress and anxiety. Double benefit.

How to:

• Walk slowly, in nature if possible.
• Focus on your sensations: the contact of your feet with the ground, the movement of your body, your breathing.
• Let the thoughts pass without clinging to them
• 20-30 minutes minimum

When: Ideally after lunch (digestive walk) or at the end of the day to unwind.

5. Serene morning rituals

Why it works: The quality of your morning often determines the quality of your day. A stressful morning = a stressful day = a blocked transit. Conversely, a calm wake-up prepares your nervous system to function well throughout the day.

How to:

• Wake up 30 minutes earlier to avoid being rushed.
• Avoid screens for the first 30 minutes (no smartphone upon waking up!)
• Start with your lemon water ritual + 4-7-8 breathing
• Have a real sit-down breakfast in peace.
• Allow yourself 15-20 minutes in the bathroom after breakfast, without stress or rushing.

This serene morning ritual is one of the most powerful elements of the protocol. Many of our Biovie clients tell us that this is what changed everything for them.

Thoughts and beliefs that sabotage your transit

There is also an important psychological aspect to chronic constipation. Certain thoughts and beliefs can literally block your transit:

• "I have to control everything" : The need to control everything in one's life is often reflected in a "blocked" gut. Letting go mentally helps to let go physically.
• "I don't deserve to feel good" : Limiting beliefs about oneself can unconsciously sabotage your health.
• "Going to the bathroom is dirty/embarrassing/taboo" : This shame surrounding defecation creates a tension that inhibits the natural reflex.
• "My body is not functioning properly" : This belief becomes a self-fulfilling prophecy. Your body listens to what you think of it.

Take the time to identify your own limiting beliefs about digestion and transit. Sometimes, simply becoming aware of them is enough to defuse them.

The importance of restorative sleep

Lack of sleep is a major stress factor for your body. When you sleep poorly, your production of cortisol (the stress hormone) increases, and your digestion slows down.

Studies show that people who sleep less than 6 hours per night have a 40% higher risk of suffering from chronic constipation.

Tips for improving your sleep:

We have already covered this topic in our article on sleep, one of the most read on our blog, nevertheless, we will cover a few points here.

• Go to bed and wake up at regular times (even on weekends)
• Avoid screens 1 hour before bed (blue light = melatonin disruption)
• Have a light dinner 2-3 hours before sleeping.
• Cool room (18-19°C), dark, and quiet
• Relaxing herbal tea (chamomile, lime blossom, passionflower) 30 minutes before bedtime
• Gentle abdominal massage before sleeping (10 minutes)

In reality, stress is probably the number one enemy of regular transit. If you neglect this aspect, you will struggle to achieve lasting results, even with the best dietary protocol in the world. Take care of your mind as much as your plate.

After the protocol: maintaining long-term results

You have completed the 21-day protocol, congratulations! Your digestion is regular, your stomach feels light, and you feel incredibly good. Now, the crucial question: how can you maintain these results forever ?

Because frankly, it would be a shame to return to your old habits and become constipated again in 2 months. Here is the maintenance plan we recommend at Biovie for a chronic constipation treatment Sustainable.

Non-negotiable habits to keep for life

There are elements of the protocol that you must absolutely maintain every day for the rest of your life if you want to ensure optimal transit:

1. The morning ritual of lemon water

FOR LIFE. Upon waking, before any other drink, 250ml of warm water + juice of 1/2 lemon. This ritual alone maintains regular digestion in 60% of our Biovie clients.

2. Abundant daily hydration

FOR LIFE. Minimum 1.5 to 2 liters of water per day, spread throughout the day. Your intestine needs water to function, period.

3. Daily sprouted seeds

FOR LIFE. 2-3 tablespoons per day of sprouted seeds (alfalfa, fenugreek, broccoli). It's quick, inexpensive, and incredibly effective for maintaining good digestion. Learn how to germinate your seeds. The ideal is that sprouted seeds make up more than 50% of the volume of your salads in the long term and that they no longer serve only as decoration.

4. Regular physical activity

FOR LIFE. Minimum 30 minutes of movement per day. Walking, yoga, swimming, cycling, it doesn't matter. Movement = peristalsis. No movement = transit that falls asleep again. Find my article on the famous "snack exercise"to inspire you."

5. Daily stress management

FOR LIFE. At least 10 minutes per day of anti-stress practice: 4-7-8 breathing, heart coherence, yoga, meditation, or mindful walking. Your gut will never function well if you are constantly stressed.

Habits to maintain 4-5 days a week

These elements are not required daily, but they really boost your digestion if you maintain them regularly:

1. Lacto-fermented vegetables

4-5 times/week. 2-3 tablespoons of raw sauerkraut, kimchi, or other lacto-fermented vegetables. Excellent for your microbiome. Also discover the benefits of fermented foods.

2. Green juices

3-4 times/week. A large glass of green juice in the morning (celery, cucumber, spinach, parsley, lemon). Detox and nutrient boost.

3. Fruits rich in fiber

Daily 4-5 times a week. Kiwi gold, apples, pears, berries. Vary according to the seasons.

4. Chia or flax seeds

4-5 times/week. 1 tablespoon of chia seeds in water or plant-based milk. Soft fibers and omega-3.

Regular maintenance treatments to perform

Even with good daily habits, your gut needs regular "boosts" to maintain its efficiency:

1. Digestive enzyme treatment (10 days per month)

Take 2 capsules of digestive enzymesAssimil Biovie type) before the 2 main meals, for 10 days each month. This supports your pancreas and optimizes your digestion, especially after periods of heavy meals (holidays, vacations, etc.). Discover why enzymes are essential.

2. Probiotic treatment (1 month every 3-4 months)

Take a high-quality multi-strain probiotic (minimum 10 billion CFU) for 30 days, 3-4 times a year. Ideally during the change of seasons (autumn, spring).

3. ZenCleanz ONE Protocol (1-2 times per year)

Perform a deep cleanse with the ZenCleanz ONE Kit 1 to 2 times a year, ideally in the spring and/or autumn. This helps to eliminate waste that has accumulated again despite your good habits.

4. Psyllium cleanse (7-10 days every 2 months)

If you feel that your digestion is slowing down a bit, do a 7-10 day course of psyllium: 1 teaspoon in 300ml of water, once a day, in the morning on an empty stomach. It gets everything moving again.

The "80/20" maintenance diet

You cannot (and should not) eat perfectly all the time. It is unrealistic and would create more stress than benefits. Instead, apply the 80/20 rule:

80% of the time: optimal nutrition

• Fruits and mostly organic vegetables
• Sprouted seeds Daily
• Vegetables Lacto-fermented regulars
• Whole grains (in moderation)
• Quality oils"lin", , Hemp, olive)
• Pure water, herbal teas, green juices

20% of the time: flexibility

• Restaurant with friends
• Family meal
• Occasional small pleasures
• Holidays

The important thing is that these 20% remain occasional and do not become your daily routine again. And even during these moments of flexibility, at least maintain the basics: hydration, walking, breathing.

The long-term tracking journal

Continue to keep a mini-weekly journal for at least 3 months after the protocol. Note each week:

• Frequency of bowel movements: How many times have you had a bowel movement this week ?
• Quality of stools: Easy to evacuate? Well-formed? Ideally Bristol 3-4
• Energy level: On 10
• Quality of sleep: On 10
• Perceived stress: On 10
• Maintained habits: Lemon water? Sprouted seeds? Physical activity? Stress management ?

This journal allows you to quickly identify if you are starting to fall back into bad habits and to correct course before constipation returns.

Warning signals to watch for

Here are the signs that should alert you and prompt you to do a mini-cleanse of 7-10 days:

• Transit becoming irregular again (less than 3 times a week)
• Recurring bloating
• Chronic fatigue that reappears
• Decrease in motivation for good habits
• Increase in unmanaged stress
• Diet becoming chaotic again

If you observe 2-3 of these signals simultaneously, don't delay. Reinstate the elements of Phase 1 of the protocol for 7-10 days to get back on track.

Community support and guidance

Maintaining good habits on your own is difficult. Don't hesitate to:

• Join support groups (online or local) on raw food and natural health
• Share your journey with loved ones who encourage you.
• Contact the Biovie team if you need advice or motivation.
• Work with a naturopath or health coach for personalized support

In reality, maintaining results in the long term is mainly about being kindly disciplined with yourself. You don't need to be perfect 100% of the time, you just need to be consistent 80% of the time.

And if you relapse one day? No problem. You now know exactly what to do: you start the protocol from the beginning, and you move forward. Your body has a memory, the second time will be easier.

FAQ: Your questions about chronic constipation

Here are the questions we most frequently receive at Biovie about chronic constipation and our 21-day protocol. I answer them as thoroughly and honestly as possible.

1. Is it normal not to have a bowel movement every day ?

The "normal" frequency varies from person to person, but the medical ideal is 1 to 3 bowel movements per day, or at least 3 bowel movements per week. Personally, I think a daily transit (once a day) is optimal to avoid the accumulation of waste in the colon. If you have a bowel movement every 2 days with stools that are easy to pass and well-formed (Bristol type 3-4), and you have no unpleasant symptoms (bloating, fatigue, heaviness), it may be acceptable for you. But less than 3 times a week is clearly chronic constipation that requires a chronic constipation treatment. The 21-day protocol we propose aims to restore a natural daily transit.

2. How long does it take to see the first results with the protocol ?

The first results generally appear as early as days 2-3 of Phase 1 for quickly relieve constipation. Most of our Biovie clients report their first truly liberating transit on day 2 or 3. However, LASTING and stable results really only manifest after the full 21 days, once Phase 3 (stabilization) is completed. That's why it's crucial not to give up after a week, even if you already feel better. Phases 2 and 3 are essential to anchor the results over time and prevent relapse. If after 5-6 days you still have no results, make sure you are drinking enough water (at least 2 liters per day), walking every day (at least 30 minutes), and following all the elements of the protocol. If nothing happens despite all this, consult a doctor to rule out a more serious condition.

3. Is the protocol compatible with medications or pathologies ?

The protocol is compatible with most medical treatments, BUT there are important precautions to take. If you are taking daily medications, always space out the intake of psyllium, activated charcoal, or ZenCleanz by at least 2 hours, as these substances can absorb medications and reduce their effectiveness. For certain conditions (chronic inflammatory bowel diseases like Crohn's or ulcerative colitis, diverticulitis, intestinal obstruction, colorectal cancer), the protocol must be adapted or contraindicated. ALWAYS CONSULT your doctor before starting if you have a diagnosed digestive condition. For pregnant or breastfeeding women, certain parts of the protocol (notably the ZenCleanz ONE Kit) must be validated by your midwife or gynecologist. The gentle parts of the protocol (lemon water, sprouted seeds, walking, breathing) are generally risk-free, but always confirm with your healthcare professional. If in doubt, contact us at Biovie, and we can guide you.

4. Which probiotic for chronic constipation is the most effective ?

To know which probiotic for chronic constipation choose, prioritize NATURAL probiotics through diet first: raw sauerkraut, milk or water kefir, kombucha, miso, fermented plant-based yogurts (coconut, soy). These fermented foods provide billions of live bacteria that naturally re-seed your gut flora. If you opt for a supplement, choose a multi-strain probiotic (minimum 10 billion CFU) containing specific strains for transit such as Lactobacillus rhamnosus, , Bifidobacterium lactis and Lactobacillus plantarum. The ZenCleanz ONE Kit that we recommend during Phase 2 of the protocol also contains probiotics to reseed the flora after the deep cleanse. Important: probiotics only work if you also change your diet (fiber, fermented foods) and reduce sources of dysbiosis (stress, antibiotics, sugar).

5. Are natural laxatives safe for daily use ?

Natural laxatives like prunes, kiwis, or psyllium are generally safe for daily use as part of a Diet for chronic constipation. BUT beware: certain so-called "natural" laxatives like senna, buckthorn, or cascara sagrada SHOULD NOT be taken daily. These stimulating plants irritate the intestinal lining and create dependency in just a few weeks. Over time, your intestines "forget" how to function on their own. Our recommendation: always favor gentle remedies (lemon water, prunes, kiwis, sprouted seeds, digestive enzymes) that support the natural functioning of your intestines rather than forcing them. The complete 21-day protocol we offer at Biovie is based on this philosophy: gradually re-educate your intestines rather than artificially stimulate them.

6. How long does it take to treat chronic constipation ?

The duration for treat constipation naturally Sustainable relief depends on several factors: how long you have been constipated, your age, your current diet, and your commitment to the protocol. On average, with our complete 21-day protocol: the first 3 days provide immediate relief (unblocking), days 4-14 allow for deep cleansing (elimination of mucoid plaque), and days 15-21 stabilize the results. After these 21 days, 85% of our clients maintain regular daily transit as long as they keep up good habits (lemon water in the morning, sprouted seeds, hydration, physical activity). For very entrenched cases (10-20 years of chronic constipation), it may take 2 to 3 cycles of 21 days spaced 2 months apart to achieve perfectly stable results. The key: patience and consistency.

7. Can stress really cause chronic constipation ?

YES, absolutely. Stress is one of the major causes of chronic constipation. Your intestine contains 200 million neurons (the "second brain") directly connected to your brain via the vagus nerve. When you are chronically stressed, your sympathetic nervous system (the "fight or flight" mode) is permanently activated, which inhibits the parasympathetic nervous system (the "rest and digest" mode). As a result, intestinal peristalsis slows down significantly, the production of digestive enzymes decreases, and the microbiota becomes imbalanced. A 2018 study by the Journal of Clinical Gastroenterology showed that 73% of people suffering from chronic constipation exhibit high levels of anxiety. This is why our protocol necessarily includes stress management: 4-7-8 abdominal breathing, cardiac coherence (3x 5 minutes per day), and serene morning rituals. Without this aspect, the results will always be partial.

8. Should you consult a doctor for chronic constipation ?

YES, it is very important to consult a doctor if you have been suffering from constipation for more than 3 months, ESPECIALLY if you exhibit these warning signs: blood in the stool, intense abdominal pain, unexplained weight loss, fever, or constipation that suddenly appeared after the age of 50. Your doctor will be able to rule out serious conditions such as colorectal cancer, chronic inflammatory bowel disease (IBD), hypothyroidism, or a neurological problem. Once these serious causes are ruled out, the chronic constipation treatment What we offer at Biovie is an excellent complement to medical recommendations. More and more doctors and naturopaths are recommending our products (Assimil enzymes, ZenCleanz ONE Kit, sprouted seeds) to their patients. Our protocol never replaces medical advice, but it effectively complements a medical approach.

9. Can the protocol be followed while pregnant or breastfeeding ?

Pregnancy and breastfeeding require special precautions for all chronic constipation treatment. Pregnant women very frequently suffer from constipation (up to 40% of pregnancies) due to hormonal changes (progesterone) and the pressure of the baby on the intestines. OUR RECOMMENDATION: ALWAYS consult your midwife or gynecologist before starting the protocol. Some parts of the protocol are adaptable and risk-free (lemon water, sprouted seeds, walking, abdominal breathing), but others need to be adapted or avoided (ZenCleanz ONE Kit not recommended in the first trimester, certain laxative plants prohibited). Assimil digestive enzymes can generally be taken without issue, but confirm with your doctor. For breastfeeding, the same precautions apply: substances you ingest can pass into breast milk. In case of doubt, always favor the gentlest remedies (water, prunes, kiwis, sprouted seeds, walking) and seek medical advice before incorporating supplements or intensive cleansing treatments.

Conclusion: your new beginning starts now

Here you go, you now have in your hands the complete protocol that we would have liked to know 20 years ago when we started our transition to living food at Biovie.

Honestly, I'm not going to lie to you: these 21 days will require discipline and changes in your habits. There will be difficult moments (especially on days 5-6 of Phase 2). But the results are truly worth it.

Thousands of people have followed this constipation protocol at Biovie, and the feedback is incredible. You will not only regain regular digestion but also have more energy, better sleep, clearer skin, and a general well-being that you had forgotten.

In reality, it's your overall health that will improve. Because a well-functioning gut is the foundation for everything else. Also discover why everything starts in the gut to age well.

So what do you have to lose by trying? At worst, you will have done 21 days of healthy eating. At best, you will transform your life.

To order the products of the protocol

Here are the Biovie products we recommend for following the complete protocol:

• ZenCleanz ONE Kit : Deep intestinal cleansing in 10 days
• Assimil digestive enzymes : Facilitates digestion from the first day
• Organic spirulina : Detox and remineralization
• Organic sprouting seeds : Living enzymes and soft fibers
• Easygreen Sprouter Soil : To easily grow your seeds

Regain a light stomach and regular transit within the next 21 days. Start the protocol now.

You might also like these articles:

• 8 Natural Methods of Intestinal Cleansing Examined Closely
• What are the possible causes of digestive disorders ?
• Say goodbye to bloating: 10 tips for a calmer stomach
• The emunctories: detox organs and their functioning