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What Vitamin Helps With Bowel Movements

What Is The Outlook

Natural Stool Softener Foods to Stop Straining with Bowel Movements

After taking magnesium citrate for constipation relief, you should expect the laxative effect to begin in 1 to 4 hours.

Contact your doctor if you notice side effects or dont experience a bowel movement. Your constipation may be a sign of a more serious underlying health condition.

In many cases, you can prevent occasional bouts of constipation by adopting healthy lifestyle habits. Follow these tips:

  • Get regular exercise. For instance, incorporate 30 minutes of walking into your daily routine.
  • Eat a nutritious diet with a variety of fresh fruits, vegetables, and other fiber-rich foods.
  • Add a few tablespoons of unprocessed wheat bran to your diet. You can sprinkle it on smoothies, cereal, and other foods to increase your fiber intake.
  • Drink plenty of liquids, especially water.
  • Go to the bathroom as soon as you feel the urge to have a bowel movement. Waiting can cause constipation.

See your doctor if magnesium citrate and lifestyle changes dont relieve your constipation. They can help you determine the source of your constipation and recommend alternative treatment options.

Occasional constipation is normal, but sudden or long-lasting changes in your bowel habits may be a sign of a more serious underlying condition.

Traditional Medicinals Smooth Move Tea

If you’re in desperate need to go to the bathroom, Smooth Move tea from Traditional Medicinals may be the best fast-acting yet gentle supplement to take to help kick your bowels into gear. Each tea bag packs organic ingredients that can help soften stool so that it passes with ease, such as senna leaf, licorice root, fennel fruit, and orange peeljust to name a few.

Get even more healthy tips straight to your inbox by signing up for our newsletter! After, read these next:

Whats The Best Supplement For Bowel Movement On The Market

So, weve seen some of the best supplements for bowel issues that you can pick up now, but what product truly stands up as the best of the best? We havent covered it yet, and youll likely find yourself thoroughly impressed with what it can offer. So lets take a look!


  • The massive array of ingredients helps to keep you at the peak of fitness.
  • Ginger helps to soothe upset stomachs.
  • All-natural ingredients give you confidence that you are getting a truly beneficial product.


  • Has a distinctly foul taste, so may be difficult for some to take initially.
  • Some users have noticed stomach pains directly after the first use.

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Does Flatter Me Have Any Side Effects

As with many other dietary supplements, the only potential side effects of Flatter Me are bloating and gassiness. Though these side effects are minor and unlikely to cause any severe discomfort.

You may be allergic to some of the ingredients, which would heighten the odds of you developing side effects. Just make sure to check the ingredients before you take Flatter Me.

Healthy Foods That Help You Poop

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

Constipation is a common problem affecting an estimated 20% of the population .

Delayed colonic transit, or a decrease in the movement of food through the digestive system, is one of the most common causes. A low fiber diet, aging, and physical inactivity can also contribute to constipation.

While remedies for constipation typically include laxatives, stool softeners, and fiber supplements, incorporating a few regularity-boosting foods into your diet can be a safe and effective alternative.

Here are 15 healthy foods that can help you poop.

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Get Moving With Exercise

If you havent had a bowel movement in a few days and are feeling sluggish, avoid the urge to collapse onto the couch. The colon responds to activity, and exercise can stimulate the bowels, reports Harvard Health Publishing.

Theres no need to overexert yourself by running a marathon or taking an intense Spin class if you dont feel up to it. As Cleveland Clinic notes, a simple walk outside can be enough to get your GI tract back in motion.

Choosing A Magnesium Supplement

Start by checking the labels on magnesium packaging. This will allow you to find the active dosage as well as any other ingredients in the product. They may include flavorings, fillers, or binders.

You also want to confirm the product is safe and effective by looking for a product certified by an independent testing organization like ConsumerLab. In 2019, the company investigated dozens of popular magnesium supplements sold on the market and found a few that disintegrated quickly when exposed to moisture.

ConsumerLab also found several that contained harmful amounts of lead, and others that were improperly labeled based on the contents. These third-party test sites can help you to know if you can trust what you see on the label.

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Good For You Every Step Of The Way

The Flatter Me pills are tested from the beginning of production all the way until the very end. Each enzyme and other active ingredient is fully tested and inspected, to measure impact and effectiveness, as well as suitability for consumption.

Each product from Hum Nutrition is triple-tested, to ensure that every statement they make about their products is verifiable and consistent.

This really helps to build confidence in the product, and we can also vouch for it ourselves, our trials of the Flatter Me product showed incredible results that we were simply blown away by.

These pills are also gluten-free, have no artificial flavors or colors, and have very few potentially allergenic ingredients.

However, you should still make sure to thoroughly check the ingredients list to make sure that Flatter Me is fully compatible with you.

Vitafusion Fiber Well Fit Gummies

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Vitafusion Fiber Well Fit Gummy Vitamins may be a good fiber option for people who have difficulty swallowing powders or caplets. The gummies are sugar- and gluten-free with natural peach, strawberry, and berry flavors.

The gummies contain gelatin, so it may not be suitable for vegetarians or vegans. Vitafusion Fiber Well Fit Gummies also contain:

  • polydextrose

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Are There Any Side Effects Associated With The Total Gut Health From Onnit

Once again, the side effects from Onnits Total Gut Health range are very minimal. To begin with, you may experience slight gassiness and bloating, but as you continue to take the pills more frequently, your body will quickly adjust and you will soon find yourself experiencing no side effects at all!


  • Comes in both pill and sachet forms to make it easy to fit into your daily routine.
  • Helps to promote natural live cultures in your stomach to keep you healthy.
  • Can bolster your immune system to make you more healthy overall.


Our first product today is one that makes full use of all of the natural benefits of the World around us. Each pill is packed with a bountiful supply of 10 plant-based digestive enzymes.

Not only do these natural enzymes help to support the natural function of the digestive system, but they are also incredibly friendly to the environment. These ingredients are entirely natural and come from plants or fruit.

Vitamin D And Parathyroid Hormone Levels Measurement

Serum 25-hydroxyvitamin D and parathyroid hormone levels were measured in patients and healthy controls within 1 hour from blood draw. Overall subjects were enrolled in the interval time of the year with major sunlight exposition, when 25D values are usually higher. The 25D levels status was categorized as usually proposed by experts in literature: using a standardized cut-off .

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Questionnaires For The Evaluation Of Quality Of Life In Patients With Intestinal Motility Disorders

The IBS-QOL questionnaire is a 34-item tool validated to quantify quality of life in non-subtyped IBS patients, but also used to assess the severity of IBS-like symptoms, and psychological factors. The SF-12 includes a subset of 12 items, used to assess the physical and mental health domain in many diseases. All these scores are converted into a standardized 0-100 score. Higher scores indicate a better self-reported health status. Furthermore, the HADS-14 represents a global measure of psychological distress and includes 14 items, 7 of them evaluate anxiety symptoms, and 7 depressive ones. Each item is coded from 0 to 3. The total scores for anxiety and depression can range between 0-21, based on symptoms characteristics.

Supplements That May Help With Constipation

5 Natural Supplements for Constipation Relief

Foods and supplements high in fiber may help to relieve constipation.

Supplements high in fiber include psyllium, glucomannan and ground flaxseed. Be aware, however, that ConsumerLab has found some psyllium products to have relatively high levels of lead, a toxic heavy metal , and there is a safety concern when using glucomannan.

Simply eating two servings per day of high-fiber fruits may help prevent or treat constipation . Fruits that are good sources of fiber include kiwi fruit , pears , apples , , mangos , figs , and prunes . In fact, a study among people with chronic constipation showed that eating about 5 prunes twice daily for 3 weeks increased the number of bowel movements somewhat more than taking 11 grams of psyllium with water twice daily: Prunes led to an increase of 2.4 bowel movements per week versus 1.6 with psyllium. Prunes also produced slightly softer stools than psyllium, although both similarly reduced straining .

To avoid gastrointestinal disturbances such as bloating or flatulence, gradually add high-fiber fruits to your diet.

Although ripe bananas are a good source of fiber , they contain tannins and amylase-resistant starch which may aggravate pre-existing constipation . Similarly, inulin, which is mostly fiber and is marketed as a prebiotic, has been shown to be modestly beneficial for increasing the frequency of bowel movements in people with constipation, although it may increase gas.

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When Things Slow Down

Constipation is defined as having fewer than three bowel movements within a week. The situation can be occasional or chronic, which is when it lasts for more than a few weeks in total.

When this occurs, you may experience discomfort and pain that interferes with your daily life. There are a few key symptoms to look for including fewer bowel movements, hard or small stools, bloating, and straining or difficulty using the bathroom.

There are a number of possible causes for constipation.

Changes in your diet or activities

Not getting enough fiber

Being inactive

Problems with the nerves of your digestive system

Mild or occasional constipation is natural should your diet change, but if it lasts for more than a few weeks, then you need to identify the cause and treat it right away. In small bouts, constipation is not dangerous, but when left untreated for a length of time, more serious health problems can develop.

The good news is that when you promote efficient digestion with the help of digestive enzymes, your bowels keep moving and these problems can be avoided. This is why its important to recognize the signs of constipation and address the possible causes before they can develop into more serious health problems, such as the ones below.

How To Select And Use Probiotics

Picking the right probiotic is key to treating constipation, as certain strains may not be as effective as others.

Look for supplements that contain the following strains of bacteria, which have been shown to improve stool consistency (

  • Lactobacillus reuteri
  • Bifidobacterium longum

Although there is no specific recommended dosage for probiotics, most supplements pack 110 billion colony-forming units per serving .

For best results, use them only as directed and consider decreasing your dosage if you experience persistent side effects.

Given that supplements may take several weeks to work, stick to one specific type for 34 weeks to evaluate its effectiveness before switching.

Alternatively, try including a variety of probiotic foods in your diet.

Fermented foods like kimchi, kombucha, kefir, natto, tempeh, and sauerkraut are all rich in beneficial bacteria, as well as plenty of other important nutrients.


Certain strains of probiotics may be more effective than others at treating constipation. Aside from taking supplements, you can eat fermented foods to increase your probiotic intake.

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Specific Foods To Help With Constipation

In addition to consuming plenty of dietary fiber and staying adequately hydrated, a few specific foods may improve bowel regularity.

Prunes. Prunes have long been used to treat constipation. It is thought that their laxative effect is in part due to their high concentration of sorbitol, a slowly digested sugar that has an osmotic effect and holds water in the intestines .

Kiwifruit. Kiwifruit is a traditional laxative food. Several clinical trials have found that eating kiwifruit can relieve constipation .

Olive and flaxseed oil. A preliminary study tested the effects of mineral oil, olive oil, and flaxseed oil in 50 dialysis patients with constipation. The participants were given one of these three oils to take daily for four weeks, at a dose of about 1 tsp per day. All three oils reduced constipation scores, with olive oil demonstrating some superiority to flaxseed oil. These results suggest edible oils might be a useful alternative to mineral oil for the treatment of constipation .

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Nerve And Muscle Excitability

7 Best Natural Laxatives

Magnesium is often used to help people whose neuromuscular systems arent working as well as they should. These systems become overexcited by chemical messages and related stimuli. This can cause an abnormal, excessive response from their muscles.

The condition is common in people who use stimulant medications. It can show up as muscle twitches. It also may cause people to clench their jaws or gnash their teeth. Thats often the case for people who find this happens while theyre sleeping at night. Some researchers recommend magnesium teas or tablets to help with symptoms of teeth grinding, also known as bruxism.

Magnesium also may help with restless legs syndrome . With this condition, people have an annoying urge to move their legs, again often at night. Oral supplements were found to improve the symptoms of RLS in a study of 100 patients with type 2 diabetes.

Not all research is clear on the health benefits of magnesium, though. Scientists who conducted a 2019 review of eight different studies found no significant benefit from giving magnesium to people with RLS. They were unable to confirm that magnesium is effective and its role remains unclear.

Many people who suffer from chronic constipation turn to laxatives for relief.

But, these can cause more harm than good.

In fact, laxative use can give you everything from stomach pain to severe dehydration, electrolyte and mineral imbalances, internal organ damage, and even an increased risk of colon cancer.

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Supplements That May Not Help With Constipation

Baking soda is touted as a remedy for constipation, but there is no evidence to support this use. Proponents claim that drinking baking soda dissolved in water may help relieve constipation by pulling water into the digestive tract, which causes muscle contractions that may promote bowel movements. However, no clinical studies have evaluated the effectiveness of baking soda for constipation, and there are a number of serious adverse reactions that can occur with overuse of baking soda .

has been used in the form of teas and syrups, most often as a treatment for cough. It has also been used traditionally to treat constipation , but there is no clinical evidence to support this use.

How Is Constipation During Pregnancy Diagnosed

Your healthcare provider may ask you how much youre pooping and what your stools look like. Other questions about your daily habits can help your provider find out whats likely causing your constipation or making it worse. Your provider may ask:

  • What your diets like and how much youre drinking each day.
  • If youre exercising or getting enough physical activity.
  • What medicines or supplements youre taking.

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The Importance Of Form

Calcium supplements come in two forms â carbonate and citrate â with carbonate the more commonly available and less expensive option. The Office of Dietary Supplements, ODS, notes that calcium carbonate causes more constipation than citrate. To avoid constipation, the Arthritis and Rheumatology Clinic recommends getting most of your calcium from foods and fortified orange juice. Spreading out the calcium supplement dose throughout the day or taking it with meals might help you manage your symptoms, recommends the ODS.

In Some Cases Eating More Fiber Makes Constipation Worse

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In theory, fiber should help prevent and treat constipation.

However, the evidence shows that this advice does not work for everyone.

While some studies show that adding fiber to your diet may improve your symptoms, other studies show that reducing your intake is best .

Also, a recent review found that although fiber was effective at increasing the number of bowel movements, it didnt help with other symptoms of constipation like stool consistency, pain, bloating and gas .

To find out if increasing your fiber intake will help your constipation, try to determine its cause. You can become constipated for a number of reasons, including:

  • Lifestyle factors: Low dietary fiber intake, inactivity and low fluid intake.
  • Medications or supplements: Examples include opioid painkillers, antidepressants, antipsychotics and some antacids.
  • Disease: Examples include diabetes, irritable bowel syndrome, inflammatory bowel disease and neurological conditions like Parkinsons.
  • Unknown: The cause of some peoples chronic constipation is unknown. This is known as chronic idiopathic constipation.

If you already eat plenty of fiber and your constipation is caused by something else, then adding more fiber may not help and could even make the problem worse .

Interestingly, studies have shown that some people with constipation eat similar amounts of fiber as those who dont have the condition (

20 ).

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