- A healthy diet and hydration should be your first defense against constipation.
- When these aren’t enough, certain supplements can provide safe, effective relief.
- A gastroenterologist recommends psyllium, probiotics, magnesium and polyethylene glycol.
Constipation isn’t anyone’s ideal state of digestive affairs. The bloating, distension and overall discomfort of a gastrointestinal slowdown are a combo you’d probably prefer to skip. But for most of us, being backed up is an occasional fact of life (sometimes even a chronic one). Constipation is so common, in fact, that about 16% of U.S. adults say it’s a problem.
Fortunately, certain dietary supplements can help get things moving again. Though they may not work immediately, with a little patience, the right choices may make you feel lighter and brighter sooner than later. We tapped Sandhya Shukla, M.D., a board-certified gastroenterologist with Atlantic Coast Gastroenterology, a division of Allied Digestive Health, for her top supplement recommendations for constipation. She says the following five are worth a try.
1. Psyllium Husk
With its surging popularity on social media, psyllium husk may seem like a buzzy modern supplement. But it’s been used in Ayurvedic medicine as a natural remedy for constipation for thousands of years. What makes it so effective? Psyllium husk is rich in soluble fiber, which creates a slick, gel-like substance in the digestive tract that retains water. This, in turn, makes your poops easier to pass, Shukla says.
Besides psyllium’s ability to hold water, research reveals that it may also get things going by positively impacting gut microbiota. Those are the trillions of bacteria that regulate a healthy digestive tract. For instance, one small study found that supplementing with psyllium husk for four weeks led to beneficial changes in the gut microbiota of people with constipation. And another older study reported similar improvements in as little as one week.
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. Also good to know: while supplements containing insoluble fiber may claim to ease constipation, they can actually make things worse. So, stick with soluble fiber-containing psyllium instead.
2. Probiotics
By now, you’ve probably heard of probiotics. These beneficial, live bacteria may be an inexpensive, over-the-counter means of maintaining a happy gut. Here’s a tip, though: don’t just choose any old strain you see. Current research shows that certain probiotic strains may be more helpful than others for specific health issues, including constipation.
One that has a solid track record is Lactobacillus reuteri. It works by getting your gut moving, helping you go more often., So, look for this strain specifically, or ask your doctor if another strain might be right for you.
3. Magnesium Oxide
Magnesium is often touted as a constipation preventer. However, with so many forms of this mineral on supplement shelves, it can be hard to distinguish which one is best. Shukla recommends magnesium oxide. Like psyllium husk, she says magnesium oxide draws more water into the stool, keeping things nice and soft to help with easier evacuation.
This form of magnesium may be particularly useful for treating chronic constipation that doesn’t have a known cause (also known as idiopathic constipation). In fact, the American Gastroenterological Association and American College of Gastroenterology recently released new guidelines recommending magnesium oxide as a pharmacological treatment for idiopathic constipation. But don’t be put off by the “pharmacological” terminology—magnesium oxide is available over the counter.
Shukla says you can find magnesium oxide in different strengths. “I usually recommend starting at 200 or 250 milligrams [per day] and increasing to a maximum of 1,000 milligrams per day.” She also notes that people with decreased kidney function should avoid taking magnesium, as it can build to dangerous levels if the kidneys are unable to filter it properly.
4. Polyethylene Glycol
Never heard of polyethylene glycol? You may have seen it in dietary supplements without realizing it’s 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, it’s safe for longer-term use. For instance, one study found that polyethylene glycol was safe and effective in reducing the frequency of hard or lumpy stools in people with chronic idiopathic constipation over the course of 24 weeks.
5. Prunes & Prune Juice
Turns out, Grandma was onto something. While not a supplement per se, the old prune juice remedy really is a smart move for getting regular again. And there’s research to prove it. For instance, one study found that people with chronic constipation who drank slightly less than 2 ounces of prune juice daily for eight weeks experienced significantly fewer hard or lumpy stools. That makes it food as medicine for the win!
“Prunes have high dietary fiber and sorbitol, both helpful for treating constipation,” explains Shukla. “This contributes to increased stool bulk and improved bowel movements.” Just ¼ cup of prunes (about 5 prunes) provides 3 grams of fiber. Sorbitol, on the other hand, is a naturally occurring sugar alcohol that offers some surprising benefits for digestive health. “Sorbitol has osmotic properties that draw water into the intestines, keeping stool soft and easy to expel,” says Shukla. In fact, some people with quick intestinal transit actually avoid sorbitol for this reason. So, if you want to give prunes or prune juice a try, start slowly.
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Our Expert Take
When your digestive tract gets a bit sluggish, a healthy diet, proper hydration and exercise should be your first lines of defense. When they aren’t 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 you’d prefer a more natural remedy, give prunes or prune juice a try. They may not be trendy, but they work!
