Key Points
- A balanced diet and hydration should be your first approach to tackling constipation.
- If those methods fall short, some supplements may offer safe and effective relief.
- A gastroenterologist suggests trying psyllium, probiotics, magnesium, and polyethylene glycol.
Constipation isn’t exactly ideal. The bloating and discomfort that come with a sluggish digestive system are, well, less than pleasant. Sadly, for many of us, occasional constipation is just part of life, sometimes even a chronic issue. Approximately 16% of adults in the U.S. report it as a concern.
Luckily, certain dietary supplements can help get your system back on track. They might not produce instant results, but with a bit of patience, you could feel better sooner than you think. We consulted Sandhya Shukla, M.D., a board-certified gastroenterologist, about the top supplements to consider for relieving constipation. Here are her five recommendations.
1. Psyllium Husk
Psyllium husk has gained a lot of attention lately, but its use as a natural remedy for constipation dates back thousands of years in Ayurvedic medicine. So, what makes it effective? It’s high in soluble fiber, which forms a gel-like substance in the gut, retaining water. This helps make bowel movements easier, says Shukla.
Moreover, studies suggest that psyllium could also positively influence gut microbiota—the trillions of bacteria essential for digestive health. For example, one study found that taking psyllium husk for four weeks brought beneficial changes to the gut microbiota of individuals dealing with constipation. Another study observed similar results in just a week.
However, be aware that some people might experience side effects, like bloating. It’s wise to start with a small amount to see how your body reacts. Also, while some supplements that contain insoluble fiber suggest easing constipation, they may actually worsen it, so opting for soluble fiber-rich psyllium is best.
2. Probiotics
You’ve probably heard about probiotics by now. These live bacteria can be a cost-effective way to maintain gut health. But not all strains are created equal. Research suggests that some are specifically beneficial for constipation.
One reputable strain is Lactobacillus reuteri, known for promoting regularity. So, when looking for probiotics, seek this particular strain, or consult with your doctor about what might be suitable for you.
3. Magnesium Oxide
Magnesium often gets mentioned as a preventive measure against constipation. Yet, there are many forms of magnesium supplements available, which can be confusing. Shukla recommends magnesium oxide. It works similarly to psyllium husk by attracting water to the stool, making them softer and easier to pass.
This form can be especially helpful for chronic constipation without a known cause, known as idiopathic constipation. The American Gastroenterological Association and American College of Gastroenterology recently endorsed magnesium oxide for its effectiveness in these cases. Don’t worry; it’s available over the counter.
You can find magnesium oxide in varying strengths. Shukla suggests starting with 200 to 250 milligrams daily and possibly upping it to a maximum of 1,000 milligrams. Additionally, those with reduced kidney function should avoid magnesium, as it could accumulate to unsafe levels.
4. Polyethylene Glycol
If polyethylene glycol sounds unfamiliar, you might have encountered it as the active ingredient in some over-the-counter products like MiraLax.
Shukla endorses polyethylene glycol for its simplicity and effectiveness in easing constipation. It’s tasteless and odorless, making it more tolerable for many. Its absorption from the gut is minimal, making it a safe choice for long-term use. One study indicated that it safely reduced the frequency of hard stools in individuals with chronic idiopathic constipation over 24 weeks.
5. Prunes & Prune Juice
Prunes are high in dietary fiber and sorbitol, both of which are beneficial for easing constipation. Shukla states that these components contribute to bulkier stools and more regular bowel movements. Just a quarter-cup of prunes provides about 3 grams of fiber. Sorbitol is a naturally occurring sugar alcohol that helps draw water into the intestines, ensuring softer, manageable stools. However, if you have rapid intestinal transit, you might want to introduce prunes gradually.
Our Expert Take
When your digestive system is feeling sluggish, a nutritious diet, sufficient hydration, and exercise should be your first lines of defense. If these don’t do the trick, there are safe supplements like psyllium husk, probiotics, magnesium oxide, and polyethylene glycol that can aid in relief. And if you’re after something more traditional, prunes or prune juice might just be what you need—they may not be on-trend, but they certainly get the job done!
