Good Lifestyle

Consider constipation is THE most common Gastrointestinal problem (gastrointestinal) and chronic constipation affects 15% From the American population, you would think that is something we are all talking about. But like the others Bathroom problems , there is a bit of a silent subject a bit, letting many people rely on grandmother's advice to eat prunes or seek uncomfortable (and often unhealthy) laxatives. But we are here to tell you that there are more natural ways to relieve constipation, including taking certain supplements.

In relation: 12 safe and easy means to poop instantly when you are constipated .

Before entering the best supplements to take for constipation, let's understand first whether or not you suffer from the problem.

A false common idea is that you have to Poop every day , but experts are quick to dissipate this notion.

"Less than three movements per week are generally considered to be constipation, while three or more stools per day are considered to be diarrhea", doctor Esteban Kosak , MD, previously said Best life . "Most healthy adults will feel diarrhea or constipation at some point, but a coherent change in intestinal habits should always be discussed with your doctor."

To his point, a 2018 study published in the American Journal of Gastroenterology shared the metric "3 and 3" of the normal sole frequency, which means that it is "normal" to have 3 stools per day to 3 stool per week.

If you are not going at least three times a week, there are many reasons why you could be constipated. According to Cleveland clinic , the most common culprit is an inadequate contribution of fibers. Other causes are dehydration, lack of exercise, consumption of dairy products or excess cheese, stress, certain drugs (pain relievers, antacids containing calcium and antihistamines, to name only a few) and sleep or food changes.

In addition to making poop less frequently, you can also feel the short and hard stools which are difficult or painful to pass, as well as a feeling that you do not have End your intestines .

Of course, you should talk to your doctor if you regularly suffer from constipation. And you can discuss one of the following supplements which, according to experts, can help relieve constipation.

In relation: The doctor says that these 10 supplements can damage your digestive system .

As mentioned, many cases of constipation are due to a lack of fiber in his diet. The best way to increase your Fiber consumption is through the foods you eat, such as whole grains, linen seeds and chia seeds, berries, apples and pears, green leafy vegetables, nuts, beans and legumes.

But if you can benefit from an additional fiber boost, a supplement like psyllium can help.

"He adds humidity and bulk to the stool, which facilitates the possibility of having regular stools," explains Jeffery Chester , Do, medical director at Ohana drug addiction center .

This is important because "constipation occurs because your colon (large intestine) absorbs too much water from your poop", explains Cleveland Clinic. "It dries your poop, which makes coherence difficult and difficult to get out of your body."

However, as the psyllium ball is a source of soluble fibers, it can cause bloating, gas and nausea.

"It is better to start with a teaspoon and to gradually increase, unless otherwise recommended by your doctor," advises Chester. He also says to mix the psyllium ball with at least 8 ounces of water to avoid suffocation and gastrointestinal discomfort.

Magnesium is a hot supplement right now. But as Best life Recently shared, it is important to know who Magnesium type Suitable for you and your health needs. In the case of constipation, most experts recommend taking magnesium citrate.

"The magnesium citrate relieves constipation by acting as a laxative which attracts water into the intestines and softens the stool", explains the bio-engineer Linda Xu , founder of the supplement brand Well-being Hua . “Sweeting consistency and the increase in water content facilitates the passage of the stool. Magnesium also helps the muscles to contract, which facilitates the intestine. ”

However, XU warns that certain supplements could contain too much Magnesium citrate, which can then turn around and cause diarrhea. The version of its brand contains 350 mg of magnesium per portion, or 83% of the daily value. "So this offers a powerful sufficient dose to help people stay regular with their stool without being too much," she notes.

If your magnesium citrate supplement comes in the form of a powder, be sure to take it with at least 8 ounces of water.

In relation: The doctor shares what is going on if you hold your poop .

Probiotics are another buzzing supplement, praised for their intestinal health benefits.

Certified nutritionist Catherine RALL explained previously to Best life that probiotics "Promote the growth of healthy intestinal bacteria, which in turn decompose the foods that we eat to make them easier to digest our body and reduce inflammation." This then helps to have regular stools.

Like magnesium, there are countless types of probiotics on the market. However, Brittany Michels , functional dietitian at The Vitamin Shoppe , said bacterial strains Bifidobacterium lactis And Lactobacillus casei "Are particularly linked to an improvement in the regularity of the intestine."

When fibers, probiotics and magnesium are not enough to relieve constipation, Michels says that you can consider Triphala, "a mixture of three berries used in the Ayurvedic tradition."

"It works slowly by encouraging stool, attracting water in the stool to soften it and supporting the overall health of the intestine," she explains.

Actually, a study have found that "the quantity, frequency and consistency of stools were improved" in a group of people taking three -time, without undesirable effects.

Whenever you plan to take a new supplement, always talk to your doctor first.