Being constipated is an unpleasant symptom that can lead to fatigue, colon pain and a lack of bowel movements. If you have fewer than two bowel movements in a week, you're considered constipated, according to MayoClinic.com. Most constipation is the result of a low-fiber diet that results in dry, hard stools that are difficult to pass. Based on claims from the University of Maryland Medical Center, psyllium fiber powder is the best supplement for use in alleviating constipation. Talk with your doctor before using this supplement.
Psyllium Husk
Psyllium husk is commonly recommended for treating constipation because it not only adds fiber to your diet but also softens stools, making them easier to pass. Psyllium husk is not digested by the gastrointestinal system, so it adds roughage to your stool, which keeps it moving through your colon. Psyllium husk also contains a lot of soluble fiber, which is fiber that absorbs water during digestion, according to the National Digestive Diseases Information Clearinghouse.
Dosing
Psyllium powdered fiber should not be used to treat a medical condition without instructions from a doctor. This supplement is not intended for use in children. Constipation treatment with psyllium requires 1/2 to 2 tsp. daily added to an 8 oz. glass of warm water, according to the University of Maryland Medical Center. Do not take psyllium powder without water as the swelling action of the supplement can lead to choking or could make your constipation worse. If your body isn't used to the increased fiber, you may develop gas, bloating, abdominal pain or cramping.
Adverse Reactions
Drugs.com warns that the use of psyllium husk fiber may cause adverse reactions and certain side effects. Report any signs of an allergic reaction to your doctor immediately. Allergy symptoms include facial, lip or tongue swelling; hives; and difficulty breathing. Other serious side effects may include rectal bleeding, choking, swallowing trouble, severe stomach pain, itchy skin, rashes and bloating. Report the presence of blood in your stool to your doctor, as this may be a sign of a more serious condition.
Constipation Considerations
Along with the use of psyllium fiber, you should increase your daily fiber intake through your dietary choices. The Harvard School of Public Health recommends getting 30 g of fiber daily from fruits, vegetables, whole grains and beans. Breakfast cereals and breads that are made from whole grains, such as bran, wheat, oats and flax will contain high amounts of fiber.
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