Constipation is a common digestive issue that affects millions. It occurs when bowel movements become infrequent, difficult, or incomplete. It is often due to modern low-fiber diets, dehydration, and sedentary lifestyles. In this guide, we’ll explore what constipation is, its causes, how to get relief naturally, and which supplements for constipation can help restore regularity.

What is Constipation?

Constipation is typically defined as having fewer than three bowel movements per week. While everyone’s bathroom habits differ, some go a few times a day and others a few times a week, consistently delayed or difficult bowel movements may indicate a problem. When stool remains in the colon too long, it becomes hard and dry, making it more difficult to pass and leading to discomfort.

Why does Constipation Happen

Constipation occurs when stool moves too slowly through the large intestine (colon). This causes the body to absorb too much water from the stool, causing it to become hard and dry. This slows down elimination and increases strain during bowel movements.

Common Symptoms of Constipation

• Fewer than 3 bowel movements per week
• Hard, dry, or lumpy stools
• Straining or pain during bowel movements
• A feeling that the rectum is blocked
• A feeling of incomplete emptying

Causes of Constipation

Understanding the root causes of constipation can help you prevent or correct it.  Causes can range from lifestyle choices to medical reasons. Here are some of the most common causes of constipation:

1. Low Fiber Intake
Fiber adds bulk to stool and helps it move through the digestive tract. Diets low in fruits, vegetables, whole grains, and legumes can contribute to infrequent or difficult bowel movements.

2. Dehydration
When the body lacks enough water, the colon absorbs more fluid from waste, resulting in harder, more difficult-to-pass stool.

3. Lack of Physical Activity
A sedentary lifestyle can slow down the digestive system. Regular movement helps stimulate intestinal contractions, promoting more regular bowel movements.

4. Ignoring the Urge to Go
Delaying or ignoring the natural urge to have a bowel movement can cause stool to become dry and difficult to pass.

5. Changes in Routine
Travel, changes in sleep schedules, or disruptions in daily habits can throw off your normal bathroom routine, often leading to constipation.

6. Certain Medications or Supplements
Some medications or iron supplements can contribute to constipation as a side effect. If you’re looking for an iron supplement that doesn’t cause constipation, try Iron+™!

7. Low Magnesium Levels
Magnesium helps relax muscles in the digestive tract and supports healthy bowel movements. Inadequate levels may contribute to occasional constipation.

8. Stress and Mental Health
Chronic stress, anxiety, and depression can impact gut function and slow down digestion, sometimes leading to constipation.

9. Hormonal Changes
Hormonal fluctuations, such as during pregnancy, menstruation, or menopause, can slow digestive motility and affect regularity.

10. Underlying Digestive Conditions
While most constipation is temporary and related to lifestyle, chronic constipation can sometimes be related to conditions like IBS (irritable bowel syndrome), hypothyroidism, blockage, or other health concerns.

Natural Constipation Relief Tips

Looking for safe, natural ways to relieve constipation? Try the following:

• Eat a diet rich in soluble fiber (beans, nuts, peas, fruits, and vegetables).
• Stay hydrated, aiming for 8 cups of water daily.
• Get at least 20 minutes of daily physical activity.
• Try prunes or prune juice, which contain sorbitol, a natural laxative.
• Drink some coffee. Yup! Coffee may stimulate digestive muscles and cause the urge to go.
• Consider supplements such as senna, which contains natural laxative effects, or magnesium citrate, a form of osmotic laxative.

When to See a Doctor

While occasional constipation is normal, seek medical advice if you experience:

• Blood in stool (especially after ruling out hemorrhoids)
• Constipation persists after lifestyle changes
• Severe pain with no bowel movements
• Constipation lasts more than 2 weeks
• Unexplained weight loss
• The size, shape, and consistency of stool have changed dramatically

Best Supplements for Constipation Relief

If diet and lifestyle changes aren’t enough, certain supplements can offer gentle, effective constipation relief. Here are some of our top picks:

1. Probiotics+™

Adding a probiotic to your routine is one of the best ways to promote overall gut health. Probiotics support gut health and regularity by balancing your digestive flora.

Who should take it: Anyone with digestive discomfort, post-antibiotic use, or using detox/laxative products

How to take: On an empty stomach; store in the fridge; take consistently

2. Intestinal Cleanser Part A™

This supplement contains senna, an ingredient known to promote laxative effects. It is also available in an extra-strength formula for those who need a stronger formula.

Who should take it? Individuals with constipation who tolerate senna well

How to take? Take daily with plenty of water. Need stronger relief? Switch to Extra-Strength and pair with Part B

3. Intestinal Cleanser Part B™

Available in capsules and powder, this formula is a complement to Part A. It contains fiber-rich ingredients such as psyllium husks and fennel seeds to help you reach your daily fiber intake and promote regularity.

Who Should Take: Anyone seeking daily fiber support or wanting senna-free options

How to Take: Daily, with water; can be used alone or with Part A

4. Colon Detox™

All-in-one formula with gentle laxative and fiber ingredients to support colon cleansing and constipation relief.

Who Should Take: Those wanting to promote a thorough colon cleanse and regularity

How to Take: Daily, with plenty of water

5. Aloe Vera Gel Complex™

Aloe vera gel may help relieve constipation by supporting healthy digestion and promoting gentle bowel movements. Its soothing, hydrating properties can calm the digestive tract and encourage regularity without harsh laxative effects.

Who should take it: Individuals who are looking for gentle regularity and suffer from symptoms of acid reflux

How to Take: Twice daily before meals

6. Fibralex™

A gentle yet effective combination of fiber, pectin, prune extract, and slippery elm bark. Fibralex™ contains fiber and pectin from apples, which are some of the richest sources of fiber.

Who Should Take it: Children! This formula is specially formulated for kids, who are notorious for constipation

How to take: Twice daily before meals

Final Thoughts

Constipation doesn’t have to be a long-term struggle. By improving your fiber intake, staying hydrated, moving regularly, and choosing the right natural supplements for constipation, you can promote smoother digestion and feel your best.

If your symptoms persist despite these changes, it’s always best to consult with a healthcare provider.

Your Hispanic American Health Store

Health Hispanica® is a Hispanic-American health store specializing in supplements from Hispanic-American-owned brands such as Natura-Genics® and Yerba Farma®. We strive to provide quality and innovative supplements at fair prices and educate our clients and community on healthy living. 

The statements above have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure, or prevent any disease.

Disclaimer: The information provided above is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new supplement regimen or if you experience chronic or severe symptoms.