Constipation
Difficult bowel movements
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About Constipation
Constipation is a common condition where bowel movements become difficult to pass or occur less frequently than usual. You may be considered constipated if you have fewer than three bowel movements in a week. Common symptoms that often accompany this include bloating and abdominal cramps.
This condition is widespread; in the United States alone, approximately 2.5 million people seek medical attention for constipation each year. Fortunately, it is typically not a serious problem and can often be resolved with simple home remedies.
The frequency of bowel movements varies widely from person to person. Some people have a bowel movement three times a day, while others may only have a few in a week. However, going more than three days without a bowel movement is generally considered too long, as the stool can become harder and more difficult to pass over time.
Psyllium
Verified Fiber
Why it works:
Bulk-forming laxative via water retention: Psyllium is a soluble fiber (derived from Plantago ovata husks) that absorbs water in the intestines, forming a viscous, gel-like mass. T...
Instructions:
Typical dosage: Adults often begin with 5–10 g per day, mixed in about 240 ml (8 oz) of water, increasing gradually up to 20–30 g/day if needed, divided into two or three doses. Fa...
Warnings:
Choking risk and obstruction: Psyllium can thicken in the throat or intestines if not taken with suf...
Studies:
Meta-analysis of RCTs: A review of 16 randomized controlled...
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Magnesium
Verified Mineral
Why it works:
Osmotic effect: Magnesium salts (e.g., magnesium citrate, magnesium hydroxide [“milk of magnesia”], magnesium oxide) are osmotic laxatives. They are poorly absorbed in the gut and...
Instructions:
Common forms used specifically for constipation. • Magnesium hydroxide (Milk of Magnesia) — liquid OTC laxative. Typical adult dosing (examples from product info / prescribing refe...
Warnings:
Kidney disease / reduced renal function — most important warning. Magnesium is excreted by the kidne...
Studies:
AGA / ACG clinical practice guideline (2023) — the joint Ame...
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Apple Pectin
Verified Fiber
Why it works:
Pectin is a soluble fiber. Soluble fibers absorb water in the gut and form a gel-like mass. That softens stool and increases stool volume, which makes bowel movements easier and ca...
Instructions:
Forms available. • Whole apples (esp. with skin): contains both insoluble fiber (peel) and soluble pectin (especially in peel and pulp). Useful for mild, food-based interventions....
Warnings:
Common / likely side effects. • Gas, bloating, abdominal cramps, and (paradoxically) transient const...
Studies:
Randomized controlled trial — slow-transit constipation (80...
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Diatomaceous Earth (Food Grade)
Verified Mineral
Why it works:
Bulk/absorbent action: DE is mostly amorphous silica in a very fine powder. Some vendors and users claim that, when taken with water, it adds bulk or adsorbs material in the bowel...
Instructions:
What you’ll commonly see in guides and product labels (community sources):. • Typical community dosing: start very small (e.g. ½–1 teaspoon once daily), mixed into a full glass of...
Warnings:
Major warnings. • Inhalation hazard / crystalline silica risk: inhaling any DE dust is dangerous. Cr...
Studies:
No robust clinical trials demonstrating DE works for constip...
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Probiotics
Verified Supplement
Why it works:
Probiotics may relieve constipation by:. • Modulating the gut microbiota and enhancing fermentation, which increases production of short-chain fatty acids that stimulate colonic mo...
Instructions:
There are no universally codified dosing guidelines, since effects are strain-specific and formulations vary. However, general practical advice includes:. • Timing: Some evidence s...
Warnings:
Regulation & label reliability: In places like the UK, probiotics are regulated as foods—not medicin...
Studies:
Systematic Reviews and Meta-AnalysesA systematic review and...
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Licorice Root
Verified Herb
Why it works:
Stimulates gut motility and mucus secretion. Licorice root contains glycyrrhizin and several flavonoids that appear to increase intestinal secretion and motility in preclinical stu...
Instructions:
Forms people use:. • Licorice root tea (decoction or infusion) — simmer root or use packaged tea. Effects are typically mild and onset is slower than stimulant laxatives. WebMD Ver...
Warnings:
Licorice root (especially forms containing glycyrrhizin) has well-documented and potentially serious...
Studies:
Preclinical (animal) evidence:A recent mice study found lico...
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Chamomile
Verified Herb
Why it works:
Chamomile (Matricariarecutita or Chamaemelumnobile) is not a potent, direct laxative like senna or psyllium husk. Instead, its effectiveness for constipation stems from a combinati...
Instructions:
The most common and straightforward way to use chamomile for constipation and general digestive health is by preparing a tea.. Chamomile Tea Preparation:. • Dosage: Use 1 to 2 heap...
Warnings:
While chamomile is listed as "Generally Recognized as Safe" (GRAS) by the U.S. FDA, there are import...
Studies:
Direct, large-scale human clinical trials focusing solely on...
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Flaxseed
Verified Supplement
Why it works:
High fiber content (both soluble and insoluble). Insoluble fiber adds stool bulk and stimulates bowel movements; soluble fiber (and flaxseed mucilage) forms a gel that softens stoo...
Instructions:
Below are commonly recommended, practical steps used in clinical practice and patient leaflets:. A. Use ground (milled) flaxseed, not whole.. Whole flaxseed can pass through the gu...
Warnings:
Major cautions. • Insufficient fluid → risk of intestinal blockage. Fiber supplements including flax...
Studies:
Randomized controlled trialsSoltanian & Janghorbani (Nut...
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