February 25, 2024
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Constipation is a painful, frustrating and often embarrassing experience. Many factors can cause it, including gastrointestinal problems and certain supplements.

One of these supplements is calcium. It is well-known that it can trigger gastrointestinal side effects such as gas, bloating and constipation. Watch the video above as Bone Health Expert, Lara Pizzorno explains why this happens and how to prevent it.

Fiber

Fiber is essential for digestive health, and consuming enough of it can help prevent constipation. In fact, most people who suffer from constipation have low fiber diets and can benefit from boosting the amount of fiber they consume daily.

The best way to get enough fiber is by eating a variety of high-fiber foods, including leafy green vegetables, whole grains and fruit. Aim for between 21 and 25 grams of fiber per day to promote regular bowel movements and prevent constipation.

Dietary fiber absorbs water to add bulk and soften your stools, making them easier to pass. It also promotes the growth of healthy bacteria in your colon to help with digestion.

Getting adequate amounts of dietary fiber may reduce the frequency of your bowel movements and the amount of straining you have to do during each one, according to the American College of Gastroenterology. If you’re suffering from chronic constipation, it’s best to work with a registered dietitian or doctor to increase your fiber intake gradually over a few weeks so that your body can adjust.

When you’re trying to increase your fiber intake, make sure to drink plenty of fluids, especially non-caffeinated ones, such as water and juice, instead of coffee and tea. Caffeine acts as a diuretic, meaning it can cause you to lose too many fluids through urination.

If you’re unable to increase your fiber consumption through diet alone, you can try taking a supplement with soluble or insoluble fiber, such as psyllium husks or guar gum, or herbal laxative “teas.” However, it’s important to talk to your doctor before trying these supplements because they can interact with certain medications, including birth control pills and blood thinners.

Be careful when increasing the amount of fiber in your diet, as it can lead to bloating and gas initially. If you’re consuming too much, it can cause abdominal pain and diarrhea as well. To help avoid these side effects, be sure to slowly introduce more fiber into your diet over a few weeks and drink plenty of water to help it work its magic.

Water

The foods we eat have a huge impact on our digestive health. Constipation is usually a sign that something isn’t quite right. It could be anything from a sedentary lifestyle to a gastrointestinal condition like IBS, but whatever the cause may be, there are a number of things you can do to help get your stool back on track.

Taking more fiber, eating more whole grains, adding more fruits and vegetables to your diet, and drinking plenty of water can all help ease the discomfort of constipation. However, the most important way to prevent constipation is by staying hydrated. If you’re not getting enough fluids, your colon will pull water from stools to maintain hydration, causing them to become hard and dry. This makes pooing more difficult and can even lead to blockages.

If you’re suffering from constipation, try to drink an extra two or three glasses of water per day to keep your body hydrated. It’s also a good idea to eat foods rich in fiber to keep your stool soft, including leafy greens, beans, nuts, and seeds.

In addition to these healthy habits, make sure you’re getting enough exercise. Regular exercise has been shown to improve bowel movements, so be sure to incorporate it into your daily routine. Also, be sure to talk to a healthcare pro if you are suffering from chronic constipation, as there could be an underlying condition that needs to be addressed.

In some cases, you may need to use stool softeners or laxatives to help your stool pass more easily. If this is the case, it’s important to consult with your doctor so they can assess your situation and provide guidance. Constipation is a common side effect of many different types of supplements, but with the right changes, you can avoid these unwelcome symptoms. So, start making these simple lifestyle changes today to keep your poop schedule on point!

Exercise

While calcium supplements are beneficial, constipation is one of the most common side effects. The problem stems from the type of calcium used in most supplements – usually calcium carbonate, which is found in antacids such as Tums. This type of calcium is known to trigger gastrointestinal issues including bloating, gas and constipation 1. To prevent these problems, you should take the most absorbable form of calcium possible, such as calcium citrate, from foods or a supplement. In addition, you should eat lots of fiber, such as whole grains and leafy green vegetables, to help your stool move along normally.

You should also add magnesium to your diet in the form of foods or a magnesium supplement. Magnesium is a natural laxative, which relaxes colon muscles and helps rehydrate dry feces. This can counteract the negative effects of calcium on gastrointestinal muscles that may lead to constipation 2.

In addition, you should wait an hour after eating before exercising. Exercise increases blood flow to the stomach and intestines, which is important in helping your body digest food. When you exercise right after a meal, blood is diverted away from the digestive tract, causing weaker contractions and making it more difficult for your bowels to move food through your system 3.

Other causes of constipation include drinking insufficient water, living a sedentary lifestyle and some medications. Regularly ignoring the urge to go can cause constipation by depriving your body of its normal signals. Certain medications can also slow the rate of bowel movements, such as some narcotics, iron supplements, antidepressants and calcium-channel blockers 4.

Exercise is a great way to prevent constipation, as it stimulates your intestines and makes them more active. You should try to do cardio exercises such as running, swimming, biking, jogging and dancing to get your heart rate up and keep your digestive system working at its best. If you are new to exercise, start slowly and build up your workouts gradually to avoid injury or overexertion. If you have chronic constipation, talk to a doctor so that they can recommend an appropriate exercise plan for you.

Stress

While calcium is necessary for bone health, it can cause constipation in some people. Fortunately, this side effect can be prevented by eating adequate fiber and drinking enough water. In addition, certain types of supplements may lead to constipation more than others. Watch as Lara Pizzorno, Bone Health Expert at the Natural Products Association, discusses this topic in more detail in the video below.

The type of calcium that typically causes constipation is the one that’s made from rock (usually described as ‘calcium carbonate’ on your supplement label). When you consume this type of calcium, it binds with your stool and can cause gas, bloating and constipation. To prevent this, try to take the softer, more easily digested forms of calcium such as those found in goji berries, spinach, sesame seeds or sardines.

You can also get your calcium from foods such as yogurt, milk, leafy green vegetables and kefir. If you’re unable to meet your calcium needs through diet alone, a multivitamin can help. Just make sure that the supplement you’re taking isn’t causing constipation and that you’re also getting sufficient amounts of other nutrients like iron, magnesium and vitamin D.

When you’re taking calcium, it’s best to stick with the recommended dose on your label. Too much calcium can cause a variety of side effects, including heartburn, bloating and constipation. The best way to avoid this is to choose a supplement that has the correct ratio of calcium to magnesium. This means choosing a product such as AlgaeCal Plus, which contains the right amount of calcium for your body and is combined with magnesium to prevent constipation.

Lastly, you should always consult your doctor when you start a new supplement. They’ll be able to tell you whether the supplement you’re using is likely to cause constipation and recommend other options if it does.

Constipation is a common problem that can be caused by many factors including diet, lack of exercise and underlying health issues. While most people only experience occasional constipation, it can be painful for those who are chronically constipated and can seriously affect their quality of life.

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