Constipation: Most Effective Dietary Supplements

Constipation is a common digestive disorder characterized by difficulty passing stools or an unusually low frequency. Although often benign, it can become bothersome and affect quality of life.

Causes and Symptoms of Constipation

The etiology of constipation is multifactorial. It may be related to a low-fiber diet, insufficient hydration, lack of physical activity, or psychological issues such as stress or anxiety. Some medications, like antidepressants or antacids, can also be responsible. Symptoms include bloating, a feeling of abdominal discomfort, excessive strain to evacuate stools, or incomplete evacuation. If these symptoms are accompanied by fever, acute pain, or bleeding, it's urgent to consult a doctor to rule out serious conditions such as intestinal blockage.

Lifestyle Hygiene and Natural Treatments

Adopting healthy eating habits is the first step to prevent and treat constipation. A diet rich in fiber (fruits, vegetables, whole grains) combined with adequate hydration (1.5 to 2 liters of water per day) promotes intestinal transit. Regular physical activity, combined with techniques such as abdominal massages and diaphragmatic breathing, also helps stimulate intestinal movements. Plant-based laxatives can be occasionally integrated into a comprehensive approach. They fall into two main categories: Stimulant Laxatives These laxatives, such as those based on senna, rhubarb or aloe vera, act directly on the intestinal wall to stimulate colon contractions. Their effect is rapid, appearing within 8 to 12 hours. They are recommended only for short-term treatment, for example, occasional constipation. However, prolonged use can lead to dependency or electrolyte imbalances. Bulk-Forming Laxatives Bulk-forming laxatives, such as psyllium or flaxseeds, increase stool volume by absorbing water, which facilitates their evacuation. Their action is more progressive (1 to 3 days) but they are suitable for prolonged use to treat chronic constipation. Sufficient hydration is essential to avoid the risk of intestinal obstruction.

Am I Constipated? Self-Assessment Criteria

To determine if you're constipated, you can conduct a self-assessment based on the following criteria: • Less than three bowel movements per week. • Significant effort to evacuate stools. • A sensation of incomplete evacuation or rectal obstruction. • Hard or lumpy stool consistency. • A prolonged duration between bowel movements, exceeding 48 to 72 hours. If these symptoms persist for more than three months, chronic constipation may be suspected.

Precautions and Contraindications

The use of laxatives, whatever their nature, must be regulated. They are contraindicated in cases of obstructive or sub-obstructive syndrome, unexplained abdominal pain, or severe dehydration. Moreover, medical management is necessary if constipation persists despite dietary measures or is accompanied by concerning symptoms such as nausea, vomiting, or rapid weight loss.