Constipation is characterized by having a bowel movement fewer than three times a week and when stool forms it is generally hard, dry and difficult to eliminate. This can be uncomfortable and result in bloating, abdominal pain and a feeling of fullness without relief. For most, constipation is temporary and easily treated. Poor dietary habits commonly cause constipation, and changes to your diet help prevent recurrence. The mineral magnesium plays a role in prevention and relief of constipation; it can be obtained from foods or over-the-counter laxatives. Consult your physician before taking supplements.
Step 1
Eat a bowl of bran or shredded wheat cereal for breakfast. Whole grains like bran and wheat are rich in magnesium. A 1/2 cup serving can increase the magnesium and fiber in your body to promote stool bulking.
Step 2
Snack on a banana and 1 oz. of almonds between breakfast and lunch, adding an additional dose of natural magnesium to your day with this mineral-rich snack. Drink a glass of water with the snack to aid in digestion and prevent dehydration, because once the magnesium starts working, you may lose fluids quickly.
Step 3
Try an over-the-counter laxative as an alternative to eating magnesium-rich foods. If food does not work fast enough, magnesium hydroxide tablets or liquid may help. The typical dose for temporary constipation is 30 to 60 mL of liquid once a day or up to eight tablets per day in divided doses. One dose may alleviate constipation within 30 minutes to 3 hours, and you may not require additional dosing after that. Consult your physician before taking this supplement.
Step 4
Take a longer-lasting laxative, like magnesium citrate, for one week as an alternative to quick-acting supplements. If you want to avoid the side effects of quick-acting magnesium, try this instead, and use the smallest dose possible taken with food. Use magnesium citrate for no more than one week. Consult your physician before taking this supplement.
Tips and Warnings
- Magnesium from foods is not known to cause adverse effects, and you can eat magnesium-rich foods throughout the day to relieve constipation.
- Follow supplement dosing accurately to prevent adverse effects like diarrhea and abdominal upset.
