Constipation isn’t just frustrating–it can make you feel sluggish, bloated, and downright uncomfortable. Thankfully, with the right combination of diet, lifestyle, and supplement strategies up your sleeve, you can restore harmony to your digestive system.
Let’s take a closer look at how to make your constipation a thing of the past.
What is Constipation and What Causes it?
Constipation is an exceedingly common digestive issue where bowel movements become infrequent and/or difficult to pass. While everyone’s version of ‘normal’ in the bathroom department differs, having fewer than three bowel movements per week is generally classed as constipation.
Symptoms of Constipation:
- Hard, dry stools that are difficult to pass
- Straining during bowel movements
- Feeling ‘incomplete’, like you haven’t fully emptied your bowels
- Abdominal bloating and discomfort
- Bad breath
- Skin conditions such as acne, eczema
Common Causes of Constipation:
- Low fibre intake – A diet lacking in fruits, vegetables, nuts, seeds, and whole grains.
- Dehydration – Insufficient water intake leads to dry stools that are more difficult to pass.
- Lack of exercise – A sedentary lifestyle slows digestion and gut motility.
- Stress – Emotional stress can wreak havoc on the digestive system, often slowing down gut motility and digestive secretions.
- Travel – Whether you're a seasoned traveler or embarking on your first trip, changes in routine and dining out on unfamiliar foods can often disrupt bowel patterns and impact digestion.
- Ignoring the Urge – Delaying a trip to the bathroom can damage nerve signals and worsen the problem over time.
Holistic Tips for Healthy Digestion
The strategies for alleviating constipation also have a positive impact on overall health–so while you may get instant relief, consider adopting these new habits for life.
Diet tips:
- Add Fibre – Aim for 25-30g of fibre daily from foods like oats, lentils, broccoli, berries, and flaxseeds.
- Stay Hydrated – Drink at least 8-10 glasses of water daily, consider more if you exercise and sweat regularly. Drink 1-2 glasses of water first thing in the morning to hydrate your digestive system and help move things along.
- Eat Fermented Foods – Many modern diets lack fermented foods, which are a natural source of beneficial probiotic bacteria. Include at least one daily serve of yoghurt, kimchi, kefir, kombucha, or sauerkraut to help balance the gut microbiome.
Lifestyle Changes:
- Move Daily – Regular physical activity, such as walking, yoga, swimming, or Pilates, helps stimulate gut motility. Incorporate movement beyond structured workouts by walking around your office or neighbourhood, which can also promote bowel movements and reduce stress.
- Establish a Routine – Try visiting the bathroom at the same time every day to strengthen your mind-gut connection and encourage regularity.
- Manage Stress – Relaxation techniques like deep breathing and meditation can alleviate digestive discomfort. There’s a reason so many guided meditations are designed specifically for constipation and IBS!
- Eat Mindfully – Chewing your food thoroughly and eating without distractions are game-changers for digestion. Staying focused during meals supports the entire digestive process, including elimination.
How Supplements Can Help
For optimal digestive health and relief from constipation, the ultimate combo is magnesium and fibre.
Magnesium for Constipation
A magnesium supplement can help to relieve the discomfort that often accompanies constipation by reducing bloating and relaxing the muscles of the digestive system.
What type of magnesium is best for constipation?
1. Magnesium Oxide – Highly effective at drawing water into the bowels, which helps ease elimination.1
2. Magnesium Citrate – Easily absorbed, it softens stools while promoting regularity. This type is ideal for ongoing digestive support and can also relieve muscle tension.
When is the best time to take magnesium for constipation?
Start with a small dose and gradually increase to the recommended amount. Evening is often the best time to take magnesium for constipation, as it also supports relaxation and sleep. Plus, being at home ensures you're comfortable when the magnesium takes effect!
Fibre for constipation
If you're struggling to meet your daily fibre intake or following a low FODMAP diet, consider a suitable fibre supplement like partially hydrolysed guar gum (PHGG). This natural, water-soluble fibre supports elimination without causing the gas and bloating often associated with other fibre supplements.
Benefits of PHGG fibre:
- Adds Stool Bulk – Helps form soft, bulky stools that are easier to pass, promoting regularity.
- Helps form soft, bulky stools that are easier to pass, promoting regularity. – PHGG is a prebiotic fibre, which means it works to nourish the beneficial gut bacteria and promotes long-term digestion.2
Who Should Not Take Magnesium or Fibre for Constipation?
If you are experiencing kidney issues or have a diagnosed medical condition, consult your healthcare provider before using a magnesium supplement.
For anyone with gastrointestinal sensitivities, it’s also recommended to start on a lower dose of magnesium and fibre and increase gradually to minimise potential discomfort.
While you may experience constipation on and off depending on what’s going on in your world, it doesn’t have to ruin your life. With the right combination of fibre-rich foods, hydration, physical activity, and targeted supplements, you can take control of your digestive health – which will take care of your overall health and vitality.
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This article was written by Sophia Power, Clinical Nutritionist.
References:
- Mori, S., et al. A randomized double-blind placebo-controlled trial on the effect of magnesium oxide in patients with chronic constipation. Journal of Neurogastroenterology and Motility, 2019;25(4):563-575.
- Reider, S.J., et al. Prebiotic effects of partially hydrolyzed guar gum on the composition and function of the human microbiota–Results from the PAGODA trial. Nutrients, 2020;12(5):1257.