What Supplements Help With Constipation?
Constipation may not be pleasant to discuss, but staying regular is key for good health. There are a number of strategies you can employ to address it, such as eating more fiber-rich foods and taking supplements.
To increase your fiber intake, consume whole grains, vegetables and fruits; or take fiber supplements like psyllium or methylcellulose.
Fiber
Fiber can help alleviate constipation by bulking up stool and softening it so that it’s easier to pass. In addition, fiber promotes healthy bacteria growth in your colon and assists your body with absorption of food nutrients. If your diet doesn’t include enough fiber sources like psyllium seed husk, bran and methylcellulose powders or wafers (and possibly chia seeds), supplementation can be taken. When taking fiber supplements it is important to drink plenty of water so the stool passes quickly through your system quickly and effortlessly.
Diets that include more fiber are most successful when supplemented by eating foods rich in it: whole grains, fruits, vegetables and beans are great examples; other sources of fiber may include prunes, apricots and prune juice. It’s best to gradually introduce more fiber into your diet rather than eating large quantities all at once; too much too soon can lead to unpleasant digestive side effects such as bloating and gas.
Soluble and insoluble fiber are two primary categories of dietary fiber, respectively. Soluble fiber dissolves in water to form a gel and slow digestion, which may lower risk for heart disease and is found in foods like oat bran, barley, nuts, seeds, beans, peas and some fruits and vegetables. Conversely, insoluble fiber softens stool by increasing moisture content and softening its consistency to ease constipation; examples include whole wheat flour, brown rice rye oat bran barley lentils as well as vegetables such as cauliflower green beans and potatoes.
Small amounts of insoluble fiber are necessary for overall health, but if you’re suffering from constipation it may be beneficial to speak to your physician about increasing the amount you consume. Too much fiber may actually worsen symptoms so it is best to gradually increase fiber consumption under professional guidance. Furthermore, laxatives may also help alleviate constipation as OTC options increase stool water content for more regularity.
Laxatives
OTC laxatives may provide temporary relief of occasional constipation. There are a range of tablet, capsule, powder and liquid options available that you should read the label and follow carefully when taking them. Laxatives should only be taken when necessary and no more often than once every week to avoid becoming dependent upon them to regulate bowel movements, potentially worsening constipation further. Laxatives should never be given to children without first consulting a physician and it’s also essential that enough fluids be consumed when taking laxatives.
Bulk-forming laxatives work by increasing stool bulk, encouraging the colon to pass it along through your system more quickly. They’re typically the first choice of adults, though results may take 12-24 hours to show. Available as pills, capsules or liquid solutions they can also be mixed with beverages and mixed in beverages as desired. They’re generally safe for most people including pregnant women and infants – however side effects include bloating, gas and cramps.
Stool softeners are medications designed to increase the water content in stool, making it softer and easier for the user to pass. Available as pills, powder, or liquid forms, stool softeners are safe for most users – though children under eight should avoid their use as it could lead to dehydration. They shouldn’t be combined with stimulant laxatives such as ephedrine in order to be most effective.
Most doctors suggest adding fiber gradually and slowly to a diet in order to relieve constipation, since too much too quickly can lead to abdominal pain, bloating, and diarrhea. Dietary fiber can be found in fruits, vegetables, whole grains and supplements such as calcium polycarbophil (Equalactin/Fibercon)/methylcellulose fiber (Citrucel)/psyllium husks (Fiber-Lax/Konsyl/Metamucil); you can even grind flax seeds/wheat bran/ground nuts into your meals so as to get your daily fiber dose without experiencing side effects; they’re commonly available from health food stores/natural food stores/natural foods stores/ natural food stores/ pharmacies
Vitamins
Vitamins are vital nutrients that support body functioning. You can find vitamins both naturally in food sources and as supplements. Vitamin supplements come in two varieties – fat-soluble and water-soluble – each having their own role and symptoms of deficiency. Water-soluble vitamins like C and the B vitamins cannot be stored by the body and must be consumed regularly to prevent deficiency symptoms; excess amounts are excreted via urine excretion; good sources include fresh fruits and vegetables, whole grains, dried plums (prunes), whole grain bread yeast rye bread yeast rye bread as well as asparagus bananas cauliflower chard yams potatoes
Fat-soluble vitamins like A and D dissolve in fat tissue before being transported through the bloodstream to various parts of the body, where they serve an array of roles including bone health and muscle development, blood sugar regulation, maintaining healthy skin, and protecting eyesight. Most often consumed as supplements but can also be obtained through meat, dairy products and eggs.
Constipation can result from low-fiber diet, medications, or medical conditions; fortunately dietary modifications and taking the right supplements such as effervescent magnesium or vitamin C powder may help relieve it and even prevent future episodes for those living with irritable bowel syndrome.
Other supplements used to treat constipation include sujiaonori, lactitol and MaZiRenWan (MZRW). While these natural laxatives may be safe for adults to take, always consult your physician first before trying any herbal solution for constipation as using any such remedies incorrectly can have side effects and even interact negatively with medications prescribed to you.
Magnesium supplements may cause some people to have a bowel movement, so they should only be taken by those suffering from severe or chronic constipation. They come in different forms; it’s best to choose one that doesn’t irritate. When taken with food or as part of a lower-dose supplement form, calcium supplements may reduce constipation risk while iron can also trigger it occasionally – these instances can be reduced with taking these with food or choosing lower dose forms of iron supplements.
Minerals
Although discussing poop may not be one of the more enjoyable topics, it’s essential to maintaining good bowel health. Constipation causes waste products and toxins to build up in the colon, disrupting normal bacterial balance and leading to inflammation throughout your body. Doctors usually suggest increasing fiber and water consumption while decreasing any sugar or caffeine intake to treat constipation; however supplements can also provide relief from symptoms.
Numerous mineral supplements can aid regularity. Magnesium and calcium supplements are particularly effective at combatting constipation. The form of each mineral influences how it interacts with your digestive system; some forms of iron may cause constipation while others don’t; in addition, different supplements are better absorbed than others.
Magnesium can be found in many foods such as dark green vegetables, nuts, legumes, fish, and dairy products. It comes in tablet, capsule and powder forms; magnesium citrate may be particularly helpful in relieving constipation as it’s bound to an acid and easily absorbed by your body – it’s also commonly taken to calm muscle spasms or anxiety.
Magnesium glycinate is an inexpensive form of magnesium with similar benefits as magnesium citrate. Additionally, magnesium gluconate, another soluble form, may be helpful for people experiencing constipation by helping rehydrate the colon and alleviate discomfort by reducing inflammation.
Omega-3 fatty acids are an effective remedy for constipation. Fatty fish such as salmon, tuna, mackerel, herring and cod liver oil as well as seal blubber are good sources. In addition, some people take omega-3 supplement such as flax oil or hemp oil.
Vitamin B5 (pantothenic acid) can also aid in combating constipation. Previous research demonstrated how this vitamin stimulates muscle contractions in the digestive tract, helping bowel movements. Many foods contain pantothenic acid; adults should consume 5 mg daily.
Though dietary fiber, laxatives and stimulant laxatives may help treat constipation, before taking any supplements it’s wise to consult your physician first. They will be able to create an action plan designed to improve bowel health while addressing any underlying issues and preventing future episodes of constipation.
