Managing Constipation: Practical Tips and Solutions

Constipation is a common and often uncomfortable condition, but it’s more complex than simply not having a daily bowel movement. In medical terms, constipation is typically defined as having fewer than three bowel movements per week. However I personally class it as not having daily bowel movements. Various factors can contribute to this condition, ranging from imbalances in the gut microbiome to stress, thyroid issues, medication use, and dietary insufficiencies.

While it's essential to identify and address the root causes of constipation, managing the symptoms effectively can provide immediate relief and prevent exacerbation of the underlying issues. Here’s a guide to some practical strategies for managing constipation.

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Dehydration

One of the primary contributors to constipation is dehydration. Research consistently shows that inadequate fluid intake decreases stool frequency, impacting both children and adults. Aiming for at least 2.5 liters of water daily is a good starting point. Keeping hydrated ensures that the stool remains soft and easier to pass.

For further reading, check out this study on PubMed: [Fluid intake and stool frequency](https://pubmed.ncbi.nlm.nih.gov/2288138/).

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Electrolytes

Electrolytes, such as sodium and potassium, are crucial for proper muscle and nerve function, including those in the gastrointestinal tract. Ensuring you get enough electrolytes can help maintain healthy bowel movements. I recommend using a high-quality electrolyte supplement. For those in Australia, the [Optimal Electrolyte](https://shop.5ew.com.au/product/optimal-electrolyte-seeking-health-210g/) from Seeking Health is a reliable option. International readers can find it on iHerb: [Seeking Health Optimal Electrolyte](https://au.iherb.com/pr/seeking-health-optimal-electrolyte-orange-8-61-oz-244-g/109891).

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Bone Broth

Bone broth is another excellent source of electrolytes. It also contains amino acids and collagen compounds that benefit gut health. If you prefer a natural alternative to supplements, bone broth can be a nutritious and effective option.

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Kiwi Fruit

A 2022 study found that consuming two green kiwi fruits daily can significantly improve bowel movements for those with constipation or IBS-related constipation. Besides aiding bowel movements, kiwi fruit may also alleviate other abdominal symptoms. For more details, read the study here: [Kiwi fruit and bowel movements](https://pubmed.ncbi.nlm.nih.gov/36537785/).

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Magnesium

Magnesium plays a vital role in calming the central nervous system and relaxing muscles, which can help alleviate constipation. Magnesium citrate is a common starting point as it attracts additional fluid into the bowel, promoting bowel movements. For more severe cases, magnesium oxide can be used, though it has lower bioavailability but a stronger laxative effect. Learn more about magnesium's role in constipation relief here: [Magnesium and bowel movements](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6786451/).

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Vitamin C

Vitamin C can have an osmotic laxative effect when taken in high doses. While using around 5 grams per day can provide relief, it is not recommended for long-term use due to potential impacts on copper levels. It’s a handy short-term solution, especially if you already have vitamin C supplements at home.

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Iberogast

Iberogast is a blend of several herbs known for improving various digestive symptoms, including constipation. It works by acting on serotonin receptors to regulate gut motility. A common dosage is 20 drops before meals or 60 drops once per day before bed. It is available at many pharmacies: [Iberogast](https://www.chemistwarehouse.com.au/shop-online/3087/iberogast).

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Senna

Senna is a natural laxative that stimulates bowel movements by irritating the bowel. It is stronger and more aggressive, so it should be reserved for severe cases. Senna tea is a preferred method of administration: [Traditional Medicinals Smooth Move Tea](https://au.iherb.com/pr/traditional-medicinals-organic-smooth-move-original-with-senna-caffeine-free-16-wrapped-tea-bags-1-13-oz-32-g/6815).

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Fiber

Increasing fiber intake is a standard recommendation for constipation, as it helps bulk up the stool and retain water. However, if constipation is not due to low stool volume, fiber might not be effective and could even exacerbate symptoms in some cases. Research indicates that reducing or eliminating fiber can resolve symptoms in certain individuals: [Fiber and IBS](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/).

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It’s crucial to determine the underlying cause of constipation to choose the most effective intervention. For those under-eating, increasing fiber may be beneficial. However, for those with IBS-like symptoms, other strategies might be more suitable.

In summary, while managing constipation through these methods can provide relief, it’s essential to investigate and address the root causes to achieve long-term health and wellness. Stay tuned for more in-depth discussions on the underlying factors contributing to constipation.

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