Experiencing digestive issues can indeed disrupt your daily plans and well-being. Whether it’s the urgency of frequent restroom visits or the discomfort of constipation, these challenges can be highly inconvenient. While certain foods and beverages can aid in regular bowel movements, there are also supplements available to provide immediate relief and help you get back on track.
To address constipation effectively, it’s important to first understand the factors that can hinder regular bowel movements. While serious conditions and diseases can affect colon and bowel health, several common everyday factors can contribute to difficulties with regularity. These include stress, dehydration, hormonal imbalances, pregnancy, lack of physical activity, and insufficient dietary fiber intake. Recognizing and addressing these factors can play a significant role in promoting healthier digestion and bowel function.
1) Psyllium husk
For those seeking relief from constipation, Mary Sabat MS, RDN, LD recommends trying psyllium husk. She explains that psyllium husk is a dietary fiber commonly used as a laxative to facilitate bowel movements. It achieves this by absorbing water in the gut, which softens the stool and makes it easier to pass. A study published in the Journal of the American Medical Association even demonstrated that psyllium supplementation improved constipation symptoms in adults compared to a placebo group. It’s worth noting that if you’ve ever used the popular laxative brand Metamucil, you’ve already experienced the effects of psyllium husk.
However, Sabat emphasizes the importance of consuming psyllium with an ample amount of water to prevent potential adverse effects. Proper hydration is essential to ensure that psyllium works effectively and safely in relieving constipation.
2) Magnesium
Mary Sabat also recommends magnesium citrate as a supplement for those seeking relief from constipation, noting that it can commonly be found in most drug stores.
Sabat explains that magnesium citrate is a supplement frequently used to address constipation. It operates by relaxing the muscles in the intestines, which can facilitate bowel movements. Notably, a study published in the Journal of Clinical Gastroenterology found that magnesium citrate was effective in alleviating constipation symptoms in patients with irritable bowel syndrome.
However, as with any supplement, it’s advisable to consult with a healthcare professional before using magnesium citrate, especially if you have any underlying health conditions or are taking other medications, to ensure its safety and suitability for your specific situation.
3) Probiotics
Taking care of your gut health can be a crucial aspect of ensuring healthy digestion, and having probiotics readily available can be a straightforward way to achieve this. Mary Sabat explains that probiotics are beneficial bacteria naturally present in the gut, and they can be taken as a supplement to enhance digestion and facilitate bowel movements. She references a study published in the World Journal of Gastroenterology, which demonstrated that probiotic supplementation had a positive impact on bowel movements in patients with constipation-predominant irritable bowel syndrome.
Probiotics can help promote a balanced gut microbiome, potentially reducing the risk of digestive issues and supporting overall digestive health. However, it’s advisable to consult with a healthcare professional or dietitian before starting a probiotic regimen, especially if you have specific health concerns or conditions, to determine the most appropriate probiotic strain and dosage for your needs.
4) Aloe vera
Aloe vera is commonly recognized for its topical uses, such as moisturizing and sunburn relief. However, what many may not be aware of is that aloe vera is available in pill form and can be utilized to support digestive health.
According to Paulina Lee, MSHS, RD, LD, a functional gut health dietitian and founder of Savvy Stummy, aloe vera possesses antioxidant properties that can enhance intestinal motility speed. This improvement in motility may be beneficial for alleviating constipation. Additionally, aloe vera is known for its soothing effect on the gut, reducing gut inflammation and bloating.
Traditionally, aloe vera has been employed as a remedy for digestive issues due to its anti-inflammatory, antimicrobial, and wound-healing properties. An animal study has even demonstrated improved intestinal motility, increased stool volume, and normalized body weight associated with the intake of aloe leaf extract.
Before incorporating aloe vera supplements into your routine, it’s advisable to consult with a healthcare professional or dietitian to ensure they are suitable for your individual needs and to determine the appropriate dosage.
5) Fiber supplements
Dietary fiber plays a crucial role in softening stool and promoting regular bowel movements. While obtaining fiber from the foods you eat is the preferred approach, it can sometimes be challenging to consume an adequate amount. In such cases, dietary fiber supplementation can be an option.
Kara Landau, Founding RD at Gut Feeling Consultancy and nutrition advisor to the Global Prebiotic Association, suggests that opting for a fiber supplement that combines insoluble and soluble fiber, along with some resistant starch, can provide a comprehensive source of gut and digestive support. This combination helps soften stools and facilitates the movement of stool through the digestive tract, making it easier to pass.
Resistant starch, which is a non-digestible carbohydrate, acts similarly to fiber and also nourishes beneficial gut bacteria, contributing to the maintenance of a healthy gut. When considering fiber supplementation, it’s advisable to consult with a healthcare professional or dietitian to select a suitable product and determine the appropriate dosage based on your individual needs.