Constipation is common in the U.S., with over 4 million Americans experiencing the problem each year, according to the National Digestive Diseases Information Clearinghouse. Constipation is responsible for 2.5 million doctor visits annually, but the condition can often be self-treated with over-the-counter medications, or natural supplements like psyllium and flaxseed. Consult with your doctor before taking supplements for any condition.
Definition
Constipation is a condition in which you have difficulty moving your bowels. Normally, feces passes through the colon and into the rectum after food is digested. The waste is stored there until it gets passed out of the body through the anus. Sometimes the colon absorbs too much liquid or does not contract properly, leading to constipation. The stool moves too slowly through the lower part of the digestive system, gets hard and dry and does not pass easily out of the body.
Psyllium
Psyllium is a type of soluble fiber used to fight constipation. This supplement is available in capsule, liquid, powder, granule and wafer forms. All forms of psyllium add bulk to your stool, making it easier to pass. The fiber swells as it absorbs water, bulking up your waste. Psyllium is taken up to three times a day to treat constipation, and it should not be used for more than one week unless your doctor directs you to use it for a longer period.
Flaxseed
Flaxseed shows some promise as a laxatives in studies, but the Mayo Clinc notes that there is no definitive data on the proper dosage or on how well it compares to other treatments. Flaxseed is ground as a supplement or sold as an oil. The ground for is more effective for constipation because it contains both fiber and omega-3 fatty acids, while the oil is fiber-free.
Other Benefits
Both psyllium and flaxseed have other benefits besides treating constipation. Blond psyllium, which comes from seed husks and is used in fiber supplements, lowers your total and LDL cholesterol levels, while flaxseed lowers your triglycerides. Flaxseed oil shows some promise in reducing ADHD symptoms, according to the Mayo Clinic, and it also reduces mild menopausal symptoms and reduces dry eyes in Sjogren's syndrome patients. Psyllium slows down blood sugar absorption, which helps diabetics control their glucose levels.
Warning
Constipation can lead to various complications. Straining to move your bowels may lead to hemorrhoids and anal fissures. Feces can eventually get impacted in your rectum and intestines and need to be manually removed by a physician. Talk to your doctor about other constipation treatments if you try psyllium or flaxseed and do not get any relief.
References
- PubMed Health; Psyllium; October 2010
- Mayo Clinic; Dietary Fiber, Essential for a Healthy Diet; November 2009
- Mayo Clinic; Cholesterol-Lowering Supplements, Lower Your Numbers Without Prescription Medication; July 2010
- Mayo Clinic; Flaxseed and Flaxseed Oil; July 2011
- National Digestive Diseases Information Clearinghouse; Constipation; July 2007
- Mayo Clinic; Does Ground Flaxseed Have More Health Benefits Than Whole Flaxseed?; Katherine Zeratsky; January 2010
