Constipation is a common problem that affects many people at some point in their lives. In fact, according to the National Institute of Diabetes and Digestive and Kidney Diseases, approximately 2 million adults have constipation during any given year, with women being more prone to this condition than men.

A number of factors can contribute to the development of constipation, including pregnancy, stress and not drinking enough water, so it’s important to consider what lifestyle choices you are making before trying out new supplements.

1. Psyllium Husk Powder

Psyllium is a laxative that helps promote regular bowel movements by absorbing water and adding bulk. Other benefits include regulating blood sugar levels, reducing cholesterol, and reducing inflammation.

Mix 2 tablespoons of psyllium husk powder with 8 ounces of liquid once daily and drink at least 6-8 glasses of water throughout your day. 

Note: You may experience a slight sensation of bloating or gas in addition to other side effects during your first week or two on psyllium.

This is perfectly normal.

If you experience ongoing discomfort, however, discontinue use. You can also try taking 1/2 teaspoon before bed instead of with meals, as you may have a better chance of sleeping through any potential side effects while resting overnight.

2. Fiber Supplements

Fiber is not only good for keeping your digestive system on track; it also aids in weight loss. Fiber helps keep you feeling full, which means you’re less likely to reach for calorie-dense snacks.

The Institute of Medicine suggests that women should consume 25 grams of fiber per day, while men should get 38 grams per day. However, most Americans don’t get close to these recommendations, according to a recent report from the Centers for Disease Control and Prevention (CDC). 

In fact, most adults consume less than half of their daily recommended intake. What can you do? Add more fruits and vegetables to your diet, which are good sources of fiber and personal relief. You can also try whole grains like oatmeal or brown rice with veggies and lean meats.

3. Magnesium

Magnesium is one of those minerals that may be low in people who have constipation. A review published in 2013 found that magnesium supplementation was helpful for people with constipation.

However, it’s important to note that most of these studies weren’t about magnesium taken by itself, but rather magnesium as part of a larger treatment plan. 

So if you’re struggling with constipation, adding more magnesium-rich foods or supplements might be helpful. But talk to your doctor before taking any new supplement or medication, especially since there are some side effects associated with magnesium.

One study from 2012 reported some gastrointestinal side effects from magnesium supplements (such as diarrhea and nausea). 

Other research has linked high doses of magnesium to irregular heart rhythms and kidney problems.

Because some of these side effects can be serious, check with your doctor before taking any new supplement-including magnesium-if you’re pregnant or breastfeeding, have kidney disease, or take medications for other conditions.

If you do decide to try it out on your own: The amount used in the research was 300-600 mg per day.

Important: There are different forms of Magnesium available. Magnesium Citrate is what is most often used for constipation.

4. Flaxseed Oil

High in fiber and omega-3 fatty acids, flaxseed oil is a great way to help prevent constipation.

Make sure you take it with food, as it tends to have a more drastic effect when taken on an empty stomach.

Additionally, be careful not to overdo it-excessive use of flaxseed oil can lead to gastrointestinal issues such as bloating and diarrhea. 

Flaxseed oil may also interact poorly with certain medications like blood thinners, so check with your doctor before trying any new supplements or over-the-counter medications.

Another option for dealing with constipation is magnesium; unlike flaxseed oil, magnesium does not need protein for maximum absorption and effectiveness-so it’s safe for those who are vegetarian or vegan!

5. Probiotics

According to a study by Dr. Benjamin Yu and his colleagues at the Chinese University of Hong Kong, probiotics may help relieve constipation.

Probiotics are live microorganisms that provide various health benefits when consumed. They may help promote bowel regularity by boosting intestinal bacteria levels and reducing intestinal transit time, according to Medical News Today. 

Yu’s study involved 44 participants who were randomly divided into three groups. The first group received yogurt with Bifidobacterium lactis, while another group received Lactobacillus casei shirota . The last group was given a placebo for six weeks.

If you’re looking for an effective probiotic that doesn’t need to be stored in the fridge, we suggest using Threelac.

6. Coconut Oil

Coconut oil has traditionally been used in Ayurvedic medicine for a wide range of purposes, including pain relief and inflammation reduction.

One study on 100 adults suffering from constipation found that a dose of 15 milliliters (about 1 tablespoon) three times daily for two weeks resulted in significant improvements in ease of defecation, frequency of defecation, stool consistency, and straining. 

Be aware that it is unlikely that you would consume such a large quantity of coconut oil through diet alone; most studies using coconut oil as treatment have used between 20 and 60 milliliters (1/2-2 tablespoons) daily.

However, if you’re looking for an all-natural solution to help relieve your constipation, adding coconut oil to your diet may be helpful.

7. Slippery Elm Bark Powder

One study published in The Journal of Alternative and Complementary Medicine reported that slippery elm bark powder may improve bowel function in constipated patients by enhancing fecal water content.

Slippery elm, a medicinal herb also known as Ulmus fulva, has long been used as a natural remedy for digestive disorders. 

The powdered bark is commonly combined with other herbal laxatives and consumed as an infusion (or tea). In addition to improving bowel regularity, slippery elm bark appears to soothe irritated bowels and relieve symptoms of inflammatory bowel disease. 

8. Olive Leaf Extract

Olive leaf extract is a natural product derived from olive leaves. Olive leaves contain large amounts of oleuropein, which is believed to be responsible for most of their pharmacological properties. -Study: Olive leaf extract has been shown in one study in patients with irritable bowel syndrome and chronic constipation who received a two-week treatment with oliveno leaf extract (1-3 g/day) improved stool frequency, consistency, and reduced straining during defecation. 

How it works: Olive leaves contain some organic compounds called flavonoids which have mild laxative effects by stimulating intestinal peristalsis and increasing fluid secretion by the intestinal mucosa, thus softening stools.

Final Words

Now that you know more about these supplements, start using them regularly. Keep in mind that these are just suggestions, and you may find that other natural methods of relieving constipation also work for you.

Try various things until you discover what works best for your body. If you’re still having trouble with constipation and want help finding additional relief, see a doctor.