Constipation: the most effective dietary supplements

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

Causes and symptoms of constipation

The etiology of constipation is multifactorial. It can be related to a low-fiber diet, insufficient hydration, lack of physical activity, or psychological issues such as stress or anxiety. Certain medications, such as antidepressants or antacids, can also be responsible. Symptoms include bloating, a feeling of abdominal discomfort, excessive straining to pass stools, or incomplete evacuation. If these symptoms are accompanied by fever, severe pain, or bleeding, it is urgent to consult a physician to rule out serious conditions, such as an intestinal obstruction.

Lifestyle and natural treatments

Adopting healthy dietary 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 massage and diaphragmatic breathing, also helps stimulate bowel movements. Herbal laxatives can be used occasionally as part of an overall management plan. 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 fast, appearing within 8 to 12 hours. They are recommended only for short-term use, for example in cases of occasional constipation. However, prolonged use can lead to dependence or electrolyte imbalances. Bulk-forming laxatives Bulk-forming laxatives, such as psyllium or flax seeds, increase stool volume by absorbing water, which facilitates their passage. Their action is more gradual (1 to 3 days), but they are suitable for long-term use to treat chronic constipation. Adequate hydration is essential to avoid the risk of intestinal obstruction.

Am I constipated? Self-assessment criteria

To determine whether you are constipated, you can perform a self-assessment based on the following criteria: • Fewer than three bowel movements per week. • Significant straining to pass stools. • A feeling of incomplete evacuation or rectal blockage. • Hard or lumpy stool consistency. • A prolonged interval 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, regardless of their type, must be supervised. They are contraindicated in cases of obstructive or sub-obstructive syndrome, unexplained abdominal pain, or severe dehydration. In addition, medical management is necessary if constipation persists despite dietary measures or is accompanied by concerning symptoms such as nausea, vomiting, or rapid weight loss.