Having regular bowel movements not only keeps you satisfied, but is also good for your health. Yet about 16 percent of American adults suffer from constipation, an uncomfortable and sometimes painful condition.
There are two nutrients that come up often when you’re struggling with constipation: magnesium and dietary fiber. Both are known to help move material through your gastrointestinal tract, but which one should you try first?
To share some strategies with you, we spoke with gastroenterologists about whether magnesium or fiber is more important for healthy bowel movements. We also discussed how magnesium and fiber can relieve constipation, sources of each, and other important strategies for keeping your bowel movements regular.
What is Magnesium?
Magnesium is a mineral found in many foods. In the body, magnesium plays a role in protein synthesis, muscle and nerve function, blood sugar control, blood pressure regulation, energy production, bone development, DNA synthesis, nerve function, muscle contraction, and normal heart rhythm. (That may seem like a lot, but that’s because magnesium is involved in hundreds of reactions in the body.) In other words, magnesium is important for many bodily functions, including helping with bowel movements.
“Magnesium, especially in forms like magnesium citrate and magnesium oxide, helps attract water to the intestines, softening stool and stimulating bowel movements,” she says. David Clark, MDHe is a gastroenterologist and president of the Society for Psychophysiological Disorders.
Additionally, magnesium may help relax digestive muscles and promote bowel movements, say researchers. Harold G. Teppler, MDGastroenterologist at Gastroenterology Medical Associates in North Bergen, New Jersey.
Sources of Magnesium
Magnesium is Many foodsPumpkin seeds, chia seeds, almonds, spinach, cashews, peanuts, soy milk, etc. Getting enough magnesium is important for regular bowel movements, but most of the research on constipation has supplement Magnesium says Brisas Truncalli, MD“Magnesium oxide is the only formulation that’s been well-studied for chronic constipation,” she says, a gastroenterologist at Connecticut Gastroenterology in Framingham, Conn. There are many different types of magnesium sold as supplements, but “magnesium oxide is the only formulation that’s been well-studied for chronic constipation,” she says.
Magnesium Side Effects
Magnesium is a recommended daily mineral and is safe for healthy people, but “if you have heart or kidney disease, be sure to talk to your doctor before taking magnesium supplements,” Truncali adds.
Teppler says magnesium supplements can act as a natural laxative for chronic constipation, but using magnesium for this purpose over the long term can cause side effects such as dehydration, nutritional deficiencies and weight loss.
What is fiber?
fiber It’s a type of carbohydrate that promotes regular bowel movements, heart health, healthy weight, balanced blood sugar and longevity. “Soluble and insoluble fibre can help increase stool bulk and promote the growth of good bacteria in the gut,” says Clark, who adds that fibre is more effective when you’re well hydrated and is a safe addition to your daily diet, helping to regulate bowel movements in the long term.
Fiber Type
There are two types of fibers. Soluble and insolubleSoluble fiber absorbs water as it passes through the digestive tract, forming a gel that helps promote bowel movements, while insoluble fiber does not absorb water and increases stool bulk, helping promote bowel movements.
Fiber Recommendations
The Dietary Guidelines for Americans recommends consuming 28 to 34 grams of fiber per day. However, there is no set recommendation for how much insoluble and soluble fiber you should consume each day. Eating plenty of plant-based foods like fruits, vegetables, legumes, beans, peas and whole grains provides the fiber that keeps you healthy and regular.
Side effects of fiber
Fiber is said to help ease digestive upset, but it can also cause digestive problems. “The most common side effects of fiber supplements are gas and bloating, but not everyone experiences this,” says Truncali. One thing that can help increase your fiber intake is to: Drink plenty of water“To increase your fiber intake, focus on increasing your fiber sources before you start eating a meal,” she says. Fiber supplements.
Magnesium vs. Fiber: Which is Better for Relieving Constipation?
All three doctors agree that both magnesium and fiber can ease constipation, but it’s hard to know who will benefit and to what extent. “Fiber should never be ignored, especially if your bowel movements are constantly fluctuating,” says Teppler.
“Magnesium and fiber are safe to take together and may produce a stronger response than either alone, but one does not enhance the effects of the other,” says Truncalli. Start by increasing your fiber intake through your diet, and if that doesn’t help, try magnesium and/or fiber supplements.
But if your efforts don’t work, contact your healthcare provider, who will consider: Reasons for constipation We will consider your medical history (such as medications you are taking and underlying diseases) and decide on a treatment plan.
Other strategies to help with bowel movements
Many lifestyle factors, including hydration, exercise, and stress management, can affect irregular bowel movements, so it may be worth re-evaluating how your overall lifestyle is affecting irregular bowel movements. Find ways to reduce stress and change your hydration. Lemon, cucumber and mint water Then think about how you can enjoy movement throughout the day. To increase your intake of important nutrients like magnesium and fiber, look to simple recipes that are high in plant-based ingredients like smoothies, soups, salads and casseroles.
Conclusion
Both fiber and magnesium are important nutrients for digestion and overall health. Focusing on fiber and magnesium intake may help relieve constipation. Start by increasing your intake of fiber-containing foods and add magnesium and/or fiber supplements if needed. Still, gastroenterologists agree that supplement recommendations vary by individual and their individual case. Talk to your healthcare provider about whether you should use magnesium or fiber supplements for constipation.
