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Constipation—we’ve all been there. That sluggish, full feeling that just won’t budge. Whether it’s an occasional issue or a recurring battle, figuring out the best remedy can feel overwhelming. In this post, we’re breaking down the different types of constipation relief—from fiber supplements and laxatives to natural lifestyle tips—so you can find what works best for your gut.
What Is Constipation, Really?
Constipation means having fewer than three bowel movements a week, often with hard, dry stools that are difficult or painful to pass. Even if you still move your bowels regularly but you may strain, feel like your bowel movements have a sensation of incomplete evacuation, or just small, firmer stools – Keep reading! This blog is for you.
Constipation is super common and can be triggered by things like:
- Low fiber intake
- Dehydration
- Inactivity
- Stress
- Certain medications
- Travel or disrupted routines
What Helps Constipation?
- Fiber Supplements: The Gentle Push
Fiber is a go-to for many because it supports regularity naturally. Here’s a quick breakdown:
Benefiber (Wheat Dextrin): Plant-based prebiotic fiber that fits into any lifestyle:- Completely dissolves in water
- Less likely to cause gas
- Great for people easing into fiber – plant based with no flavor
- Best for: Sensitive guts and picky drinkers – You can add Benefiber right into your coffee or tea!
- Gluten-Free, Sugar-Free
Metamucil (Psyllium):- Bulk-forming, draws in water
- Can cause gas or bloating if not taken with enough or water or in excess
- May help with both constipation and cholesterol
- Best for: Those who need serious bulk
- Can come as a citrus flavor
- There is a separate sugar free option
Citrucel (Methylcellulose):- Non-fermentable = less gas, compared to other fiber supplements
- Still adds bulk and softens stool
- Best for: Those prone to bloating
- There is a separate sugar-free option
Pro Tip: Add fiber gradually and drink plenty of water to avoid making things worse.
- Osmotic Laxatives: The Water Pullers
Osmotic laxatives work by drawing water into your colon, softening stool and making it easier to pass.
Miralax (Polyethylene Glycol 3350):- Colorless, tasteless powder
- Gentle, non-habit forming
- Best for: Long-term or chronic constipation
Magnesium Oxide:- Works faster than Miralax
- Can cause cramping or loose stools
- Better to take at night
- Best for: Occasional use when you need results fast
- Stool Softeners: The Smooth Operators
Colace (Docusate Sodium):- Makes stool easier to pass by mixing more water in
- Doesn’t stimulate bowel movement on its own
- Best for: Preventing straining (especially after surgery, childbirth, or hemorrhoids)
- Stimulant Laxatives: The Heavy Hitters
These trigger the muscles in your intestines to contract.
Dulcolax (Bisacodyl), Senna:- Quick-acting, usually within 6–12 hours
- Can cause cramps
- Best for: Occasional relief, not daily use
- Natural Relief: Habits That Keep You Regular
Sometimes, all your gut needs is a lifestyle tune-up:
- Hydration: Drink at least 6-8 cups of water daily. Dehydration is a top cause of constipation.
- Diet: Focus on fiber-rich foods like fruits, veggies, beans, oats, flax, and chia seeds.
- Movement: Walking, stretching, and even yoga support bowel motility.
- Routine: Try to go at the same time each day, ideally after breakfast when your gut is most active (thanks to the gastrocolic reflex).
- Positional Changes: Moving bowels in a squat position can help make it easier to pass the stool.
- Probiotics: Add yogurt, kefir, or supplements to promote a balanced gut.
- Some top recommended probiotics:
Always reach out to your healthcare provider if you experience:
- Blood in your stool
- Unexplained weight loss
- Sudden or severe constipation
- Ongoing issues not relieved by lifestyle or over-the-counter solutions
Final Thoughts:
Constipation can be frustrating, but relief if possible with the right approach. Whether you’re bulking up on fiber, trying a gentle laxative, or making gut-healthy lifestyle changes, small changes can lead to big improvements. Stay consistent, listen to your body, and find the routine that works for you.
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