It could help, but it shouldnt be your only strategy to get things moving.
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Constipation is no fun.
Yet, its incredibly common.
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But first, what, exactly,isconstipation?
You might be surprised to learn that there are several different symptoms.
The first is having less than three bowel movements per week.
However, constipation can also occur if your stools are hard, dry and difficult to pass.
Or you may feel like you havent completely eliminated everything in there, even after you go.
When Should You Take a Supplement?
For example, McMahon says that psyllium husk can help with both constipation and diarrhea.
Constipation isnt the only reason to take a fiber supplement.
This is particularly true for viscous fibers like psyllium, pectin, guar gum and beta-glucan.
A fiber supplement can also come in handy when youre traveling, says Sauceda.
Plus, many brands carry single servings, making it easy to add to your bag.
Youll also want to speak with your health care provider for individualized guidance on an appropriate dose for you.
And be sure to follow the manufacturers instructions.
Theres another reason to go slow.
Its easy to assume that a supplement can satisfy all your fiber needs.
In addition to fiber, these are also full of vitamins, minerals, antioxidants and other health-promoting nutrients.
Three foods I recommend to all my constipation clients: kiwis, prunes and ground flaxseed, says McMahon.
They all have a laxative effect and provide a source of fiber.
Avoid diet extremes such as low-carb diets, which are low in dietary fiber, says Andrews.
Also, consider whether youve had enough to drink lately.
Hydration is super important for moving waste through your system and making stool easier to pass.
Another often-overlooked way to get things moving is stress management.
Too muchstress can make your gut sluggish, says Sauceda.
She suggestsstress management techniqueslike meditation, journaling and breathing exercises.
Consider trying these or others that work for you.
Finally, check that youre staying active.
That doesnt mean you have to run a marathon or sweat it out for hours in the gym.
Something as simple as just walking after meals or throughout the day can help, says McMahon.
The Bottom Line
Constipation can be a real nuisance.
After all, most of us dont get enough fiber in our diets anyway.
Just keep in mind that fiber supplements arent a magic bullet for constipation relief.
Its also important to eat lots of nutritious high-fiber foods, stay hydrated, be active and manage stress.
National Institutes of Health.
National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
National Institutes of Health.
National Institute of Diabetes and Digestive and Kidney Diseases.Digestive Diseases Statistics for the United States.
2021;14(1):122. doi:10.3390/nu14010122
National Institutes of Health.
National Library of Medicine.
