When a healthy diet isnt enough, these supplements can help get things moving again.
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Key Takeaways
Constipation isnt anyones ideal state of digestive affairs.
Photo:Design elements: Abbey Littlejohn and Getty Images. EatingWell design.
The bloating, distension and overall discomfort of a gastrointestinal slowdown are a combo youd probably prefer to skip.
Constipation is so common, in fact, that about 16% of U.S. adults say its a problem.
Fortunately, certain dietary supplements can help get things moving again.
She says the following five are worth a try.
Psyllium Husk
With its surging popularity on social media, psyllium husk may seem like a buzzy modern supplement.
But its been used in Ayurvedic medicine as a natural remedy for constipation for thousands of years.
What makes it so effective?
This, in turn, makes your poops easier to pass, Shukla says.
Those are the trillions of bacteria that regulate a healthy digestive tract.
Just note that psyllium husk can cause side effects in some people.
(Shukla says a feeling of bloating is especially common.)
You may want to start with a small dose to test your tolerance gradually.
So, stick with soluble fiber-containing psyllium instead.
Probiotics
By now, youve probably heard ofprobiotics.
These beneficial, live bacteria may be an inexpensive, over-the-counter means of maintaining a happy gut.
Heres a tip, though: dont just choose any old strain you see.
Magnesium Oxide
Magnesiumis often touted as a constipation preventer.
Shukla recommends magnesium oxide.
Shukla says you’re free to find magnesium oxide in different strengths.
Polyethylene Glycol
Never heard of polyethylene glycol?
You may have seen it in dietary supplements without realizing its there.
This compound is the active ingredient in powdered supplements like MiraLax and its generic equivalents.
Shukla recommends polyethylene glycol for its ease of use and effectiveness in alleviating constipation.
It is tasteless and odorless and therefore well tolerated, she says.
Its absorption from the gut is negligible, making it a safe and effective option for treating constipation.
And unlike over-the-counter laxatives that should only be used occasionally, its safe for longer-term use.
Prunes & Prune Juice
Turns out, Grandma was onto something.
While not a supplement per se, the oldprune juice remedyreally is a smart move for getting regular again.
And theres research to prove it.
Prunes have high dietary fiber and sorbitol, both helpful for treating constipation, explains Shukla.
This contributes to increased stool bulk and improved bowel movements.
In fact, some people with quick intestinal transit actuallyavoidsorbitol for this reason.
So, if you want to give prunes or prune juice a try, start slowly.
When they arent enough, the supplement aisle has safe, effective options for constipation relief.
Psyllium husk, probiotics, magnesium oxide and polyethylene glycol are all gastroenterologist-approved supplements for constipation relief.
And if youd prefer a more natural remedy, give prunes or prune juice a try.
They may not be trendy, but they work!
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FoodData Central.Plums, dried (prunes), uncooked.
