Supplements against constipation, what they are and when to take them

Curated by Paola Ferro, Naturopath

Dietary and herbal supplements against constipation, such as chicory, fennel and cumin, have cholagogic properties and reduce abdominal bloating . Let's find out better

Fennel among the constipation supplements

What is constipation

Constipation (or constipation) is one of the most common gastrointestinal disorders especially among women and the elderly. Constipation is defined as a defecation disorder and consists of the difficulty of emptying the bowel from the stool.

The evacuation depends from person to person according to his diet and from his physiologicity even if normally a person suffering from constipation is defined if he does not carry out evacuations at least 3 times a week.

However constipation is always to be considered a symptom of some other disorder / alteration and not a real illness.

Causes of constipation

Constipation occurs when the colon absorbs too much water or the muscular contractions of the colon are too slow and weak, and then the feces move too slowly.

Among the frequent causes :

dietary fiber deficiency
diet rich in refined carbohydrates, fats and animal proteins
lack of physical activity
abuse of antibiotic, anti-acid, anti-depressant drugs
abuse or poor tolerance to milk
changes in life or daily routine (pregnancy, travel)
abuse of pharmacological laxatives
abuse of alcohol and nervine substances (coffee the cola)
stress
dehydration
diseases of the colon or rectum

Natural remedies for constipation

Fibers : both soluble and insoluble, they are found in fruit, vegetables and cereals that the body is unable to digest. Soluble fibers dissolve easily in water and in the intestine they take on a soft and gelatinous consistency. The insoluble fibers pass through the intestine remaining almost unchanged (suggested daily fiber dose for an adult 20-30 g): the main sources of vegetable fiber are fruit, vegetables, bran, legumes, whole grains. Among the natural fiber supplements we find flax seeds, psyllium, mallow, which in contact with the liquids present in the intestine form mucilages that soften the feces.
Water : liquids make the feces present in the colon more fluid and have a greater mass, and therefore soften and are easier to expel. Those with constipation problems should therefore try to drink more each day.
Physical activity : moderate physical activity (even just 30 minutes of brisk walking a day) helps improve intestinal peristalsis.

You can learn more about what fiber supplements are and when they are used

Herbal supplements against constipation

Dandelion, Boldo, Chicory, Artichoke, plants with choleretic and cholagogue properties (which stimulate the production of more abundant and more fluid bile by the liver
Fennel, caraway, caraway, carminative plants that reduce abdominal bloating, often associated with constipation.
Senna , Rhubarb, Aloe, Frangula to be used occasionally and in the presence of more obstinate constipation ; these are herbal remedies containing anthraquinone heterosides that act mainly at the level of the large intestine (colon), stimulating the peristaltic contractions of its musculature, thus favoring its emptying (anthraquinone laxatives are absolutely suitable in case of pregnancy and lactation, in the children under 12 years of age, in acute inflammatory diseases of the intestine such as ulcerative colitis, enterocolitis, appendicitis, Crohn's disease, in case of abdominal pain of unknown origin, in acute intestinal occlusions).
There are also medicinal mushrooms useful for constipation: these have a healthy effect on the intestine, are natural laxatives and perform an action mainly on the nervous system, relaxing the contracted muscles of the colon.