For occasional constipation, try gradual dietary fiber changes, suitable fluids within any medical restrictions, comfortable activity, and an unhurried bathroom routine. Ask a pharmacist or clinician about supplements or laxatives if needed. Seek medical advice if symptoms persist or recur, and prompt care for warning signs such as significant abdominal pain, vomiting, bleeding, or inability to pass gas.
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What These Remedies May Help With
People with mild to moderate constipation seeking safe, practical self-care strategies to support regular bowel movements.
Understanding Constipation
Recognizing the Symptoms
Bowel habits vary between people. Constipation may involve fewer than three bowel movements a week, hard or lumpy stools, difficulty or pain when passing stool, or a feeling that the bowel has not emptied completely. Frequency alone does not tell the whole story. (NIDDK — constipation symptoms)
Common Contributing Factors
Constipation can have several causes at once. Low fiber intake, dehydration, limited activity, changes in routine, and ignoring the urge to go may contribute. Some medicines and supplements can also worsen constipation.
Persistent symptoms may involve slow movement of stool, pelvic floor problems, or an underlying medical condition. Do not assume that every case can be resolved by adding fiber.
When to Get Medical Advice
Seek medical advice promptly if constipation accompanies rectal bleeding, blood in the stool, constant abdominal pain, inability to pass gas, vomiting, fever, or unintended weight loss.
Contact a healthcare professional if symptoms do not improve with self-care. Do not delay assessment while trying additional remedies.
Source: NIDDK — Symptoms and Causes of Constipation.
How Fiber, Fluids, and Bathroom Habits Can Help
Fiber and Stool Consistency
Fiber can help make stool easier to pass, but different fibers have different effects. Increase fiber gradually rather than making a sudden large change. More fiber is not always the answer when constipation persists.
Fluids and Fiber Work Together
Drinking enough fluid is particularly important when increasing fiber or taking a fiber supplement. Follow any fluid restrictions advised by your healthcare professional rather than forcing extra water.
Some laxatives work by drawing water into the bowel. These are medicines with product-specific precautions, not interchangeable substitutes for drinking water.
Regular Bathroom Opportunities
Allowing time to use the toilet after breakfast may help establish a routine. Respond to the urge to go, relax, and avoid prolonged straining. A stable footstool may make the position more comfortable if you can use it safely.
Persistent difficulty passing stool can require assessment and treatment beyond dietary changes.
Source: NIDDK — Treatment for Constipation.
Practical Steps for Occasional Constipation
Drink Fluids Regularly
Drink water and other suitable fluids throughout the day, especially when increasing fiber. Follow any fluid limits set by your healthcare professional.
A warm drink may be enjoyable, but it is not a guaranteed or immediate constipation treatment. Avoid forcing large amounts of fluid in an attempt to produce a bowel movement.
Move Within Your Abilities
Regular physical activity may help with constipation. Choose comfortable movement, such as walking, suited to your abilities.
If you repeatedly strain or feel unable to empty your bowel, ask a clinician about assessment. Pelvic floor problems may require specific treatment rather than general strengthening exercises.
Make Time for the Toilet
Try allowing an unhurried bathroom opportunity 15–45 minutes after breakfast. Eating can help the colon move stool.
Respond when you feel the urge to go. Relax, support your feet, and avoid prolonged straining. Use a stable footstool only if it is comfortable and safe for you.
These steps do not promise same-day relief. Seek medical advice if self-care does not help, and follow the warning signs described earlier.
Source: NIDDK — Treatment for Constipation.
Dietary Foundations for Regularity
Increase Fiber Gradually
Choose a variety of fiber-containing foods and introduce changes gradually. Your needs depend on your age, health, usual diet, and tolerance; a dietitian can help you plan an appropriate intake.
Avoid suddenly adding large amounts of bran, seeds, or supplements. If changes worsen discomfort, seek advice rather than continuing to increase fiber.
Foods That Provide Fiber
Options include:
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Whole grains, such as oatmeal, whole-wheat bread, and whole-grain pasta.
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Fruits, such as pears, berries, oranges, and apples with the skin.
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Vegetables, such as carrots, broccoli, and green peas.
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Beans, lentils, and chickpeas.
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Nuts, where suitable for your allergies and dietary needs.
Include fluids alongside dietary changes, within any limits recommended by your healthcare professional.
Keep Your Diet Balanced
Make room for fiber-containing foods rather than relying mainly on low-fiber snacks and meals. You do not need to remove dairy, wheat, or another entire food group simply because you are constipated.
If particular foods repeatedly cause symptoms, record the pattern and discuss it with a clinician or dietitian.
Source: NIDDK — Eating, Diet, and Nutrition for Constipation.
Simple Meal Ideas for Adding Fiber
Start With One Manageable Change
Choose one idea that fits your usual diet. You do not need to adopt every suggestion in one day or add several high-fiber foods at once.
Meal and Snack Options
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Breakfast: Oatmeal with berries, or whole-grain toast with a topping you enjoy.
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Lunch: Add a small portion of beans or vegetables to soup, a sandwich, or a grain bowl.
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Dinner: Include a vegetable side or replace some refined grains with a whole-grain option.
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Snack: Choose fruit or a small portion of nuts, if suitable for your dietary needs.
Adjust portions to your appetite, tolerance, allergies, and any medical dietary requirements.
Build Gradually
Spread changes across meals and increase fiber gradually. Drink suitable fluids within any limits advised by your healthcare professional.
If dietary changes repeatedly worsen pain or bloating, or constipation persists, ask a clinician or registered dietitian for guidance.
Source: NIDDK — Eating, Diet, and Nutrition for Constipation.
Food Options, Fiber Supplements, and Herbal Laxatives
Food Comes First
Fruit, vegetables, whole grains, and legumes can contribute fiber to your diet. Choose foods you tolerate and add them gradually. No single food guarantees relief.
Psyllium Is a Bulk-Forming Laxative
Psyllium absorbs liquid and increases stool bulk. Follow the product’s preparation instructions and required fluid amounts; do not swallow loose powder dry.
Ask a pharmacist or clinician before use if you have difficulty swallowing, possible intestinal blockage, rectal bleeding, or medical restrictions on fluids. Medication timing also needs checking because psyllium can affect some medicines.
Do not use it for more than one week without medical advice.
Source: MedlinePlus — Psyllium.
Senna Is a Stimulant Medicine
Senna stimulates intestinal activity. Its plant origin does not make it a mild beverage or an appropriate everyday wellness tea.
Use only as directed. Do not take senna for more than one week without consulting a doctor. It can cause cramping and nausea. If it does not produce a bowel movement, seek advice rather than repeatedly taking more.
Source: MedlinePlus — Senna.
Choose Treatment With Appropriate Guidance
Avoid combining laxatives, increasing doses, or using “detox” products to force a bowel movement without professional guidance.
Ask a pharmacist or clinician which option suits your symptoms, medicines, and health conditions. Persistent constipation may need an individualized treatment plan.
Probiotics: Possible Benefits and Important Limits
What the Research Shows
Some studies suggest that certain probiotics may help constipation in adults. However, results vary by the microorganisms used, the preparation, and the people studied. A benefit from one product does not establish that another will work.
Constipation alone does not prove that your gut bacteria are “imbalanced” or that you need a probiotic supplement.
Foods and Supplements Are Different
Foods such as yogurt with live cultures can fit into a balanced diet if tolerated, but they should not be presented as reliable constipation treatments. They are not interchangeable with the specific probiotic preparations tested in studies.
For broader information about digestive habits and the microbiome, see our Gut Health guide.
Before Choosing a Supplement
Discuss probiotic supplements with a healthcare professional, particularly if you have a weakened immune system or serious illness. Safety information is incomplete, and risks can be greater in medically vulnerable people.
Do not use probiotics to delay assessment of persistent constipation or replace an effective treatment plan.
Source: NCCIH — Probiotics: Usefulness and Safety.
Everyday Habits That Support Self-Care
Keep a Manageable Routine
Make time for regular meals, comfortable activity, and an unhurried bathroom opportunity. Respond to the urge to go rather than repeatedly postponing it.
Choose changes you can maintain. A routine can support self-care, but persistent constipation may need additional treatment.
Allow Time to Relax
Avoid rushing or prolonged straining on the toilet. If you repeatedly struggle to pass stool despite feeling the urge, discuss this with a clinician rather than assuming you simply need to relax more.
Review Drinks and Medicines
Drink suitable fluids within any medical restrictions. Coffee, alcohol, and herbal drinks should not replace a constipation treatment plan.
If symptoms began after starting or changing a medicine or supplement, tell your prescriber or pharmacist. Do not stop prescribed treatment on your own.
Source: NIDDK — Treatment for Constipation.
Using Nonprescription Laxatives Responsibly
Different Types Work Differently
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Bulk-forming laxatives, such as psyllium, increase stool bulk and require appropriate fluid intake.
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Osmotic laxatives, such as polyethylene glycol (macrogol) or lactulose, draw water into the bowel.
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Stool softeners, such as docusate, help soften stool.
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Stimulant laxatives, such as senna or bisacodyl, stimulate bowel muscle activity.
These categories are not equally suitable for everyone. Ask a pharmacist or clinician which product fits your symptoms, health conditions, and medicines.
Follow the Specific Product Instructions
Check the dose, preparation method, fluid requirements, expected time to work, and maximum duration of self-treatment.
Do not take extra doses because relief is not immediate. Avoid combining products unless a healthcare professional recommends it.
Some people need ongoing prescribed treatment. That differs from repeatedly extending a course of self-treatment without assessment.
When to Ask for Help
Contact a pharmacist or clinician if the product does not help within its stated timeframe, causes troublesome side effects, or is needed repeatedly.
Do not keep escalating laxatives when constipation accompanies significant pain, vomiting, bleeding, or inability to pass gas. Follow the warning signs in the next section.
Source: NHS — Laxatives.
When Constipation Needs Medical Assessment
Symptoms That Need Prompt Attention
Seek medical care promptly for constipation with constant or worsening abdominal pain, vomiting, fever, rectal bleeding, blood in the stool, or unintended weight loss.
Severe abdominal pain with a swollen abdomen, vomiting, or inability to pass gas may indicate an urgent problem. Seek urgent medical assessment rather than taking more fiber or laxatives.
Source: NIDDK — Symptoms and Causes of Constipation.
Persistent or Recurring Symptoms
Arrange a medical appointment if constipation keeps returning, does not improve with treatment, or represents a sudden change in your usual bowel habits.
Tell your clinician about medicines and supplements you take. Do not stop prescribed medicines without advice.
Source: NHS — Constipation.
Individual Assessment Matters
Children need age-appropriate guidance rather than adult laxative instructions. During pregnancy, breastfeeding, or when managing other health conditions, ask a pharmacist or clinician which treatments are suitable.
A clinician can review your symptoms, medicines, and medical history and decide whether an examination or further tests are needed.
Tracking Progress and Using Treatments Safely
Keep a Simple Record
Note bowel movement frequency, stool consistency, straining, pain, bloating, and any treatments used. Include changes in meals, fluids, activity, medicines, or supplements.
Bring this record to an appointment if symptoms persist. It can help explain what has changed and what you have already tried.
Match the Advice to the Treatment
Food changes, fiber supplements, and laxative medicines have different benefits and precautions. Follow the instructions for the actual product rather than assuming that all “natural” or nonprescription options are alike.
Ask a pharmacist about medication interactions, preparation requirements, and how long to try a treatment before seeking further advice.
Know When to Reassess
Continue manageable habits that help, but do not repeatedly increase fiber or combine laxatives when symptoms persist or worsen.
If self-care is not helping, seek an individualized assessment. Warning signs require prompt care rather than another home remedy.
Source: NHS — Laxatives.
Natural Options Covered Below
- Prunes (dried plums) or prune juice
- Psyllium husk (bulk-forming fiber)
- Ground flaxseed (linseed)
- Oral magnesium salts (magnesium citrate/magnesium hydroxide as laxatives) — discuss with clinician
- Warm fluids and hydration strategy
- Gentle abdominal massage
- Regular gentle exercise and pelvic-floor-friendly movement
- Probiotics (food-based or supplements)
- Short-term stimulant herbal options (senna or cascara) — use with caution
- Dietary fats and olive oil with meals
Prunes (dried plums) or prune juice
Best for: Mild to moderate constipation; people who prefer food-based options
Dried prunes may help improve stool consistency and bowel-movement frequency in adults with constipation. Evidence from studies of dried prunes does not automatically apply to prune juice. (Alimentary Pharmacology & Therapeutics)
Prunes or prune juice; plain water as needed
Start by incorporating a small serving of prunes or a modest glass of prune juice into your day. Increase gradually based on tolerance. Drink extra water with prunes or prune juice. Stop or reduce intake if you experience cramping or loose stools and check with a clinician if you have diabetes or need to restrict sugars.
Prunes provide both soluble and insoluble fiber and contain sorbitol, a sugar alcohol that can draw water into the bowel and help soften stool.
Can cause gas or diarrhea in some people. Those with diabetes or on carbohydrate-restricted diets should monitor blood sugars and consult a clinician. Stop if severe abdominal pain, bleeding, or persistent diarrhea occurs.
Psyllium husk (bulk-forming fiber)
Best for: Chronic constipation and those needing regular bulk-forming support
Psyllium is a soluble fiber supplement that forms a gel-like bulk in the intestine, which can ease stool passage when combined with adequate fluid. (MedlinePlus / U.S. National Library of Medicine)
If you’re comparing products, our research-based review of NOW Foods Psyllium Husk Powder covers its ingredients, fiber content, preparation requirements, cost and safety precautions.
Psyllium husk powder or ready-made fiber product, water or other fluids per product label
Use as directed on the product label. Take with an adequate amount of fluid and consider starting slowly to reduce gas or bloating. Stop and consult a clinician if you experience difficulty swallowing or chest discomfort.
Soluble fiber absorbs water and increases stool bulk, which can stimulate normal bowel movements and improve stool consistency.
Must be taken with sufficient fluid to avoid choking or intestinal blockage. People with narrowing of the intestine or swallowing problems should consult a clinician before use.
Ground flaxseed (linseed)
Best for: People who prefer whole-food fiber with added healthy fats
Ground flaxseed adds both soluble and insoluble fiber and healthy oils to the diet, which may support softer stools and improved transit.
Ground flaxseed (not whole), foods to mix into (yogurt, cereal, smoothies) or water
Add a small amount of ground flaxseed to foods or beverages and increase gradually as tolerated. Drink extra fluids when increasing fiber. Store ground flaxseed refrigerated to preserve oils.
Provides mixed fiber types plus mucilage and oils that can soften stool and add bulk, aiding bowel movement.
Avoid whole seeds as they may pass through undigested. Increase intake gradually to reduce gas and bloating. People on blood thinners or with hormone-sensitive conditions should discuss with a clinician if concerned.
Oral magnesium salts (magnesium citrate/magnesium hydroxide as laxatives) — discuss with clinician
Best for: Short-term relief of constipation when gentle osmotic action is needed
Magnesium salts can pull water into the bowel (osmotic effect) and are used short term to soften stool; product choice and suitability should be discussed with a clinician or pharmacist.
Appropriate magnesium salt product chosen per label or clinician recommendation, fluids
Only use an oral magnesium salt product according to product instructions or a clinician’s advice. Ensure adequate hydration and discontinue if severe cramping, vomiting, or signs of electrolyte disturbance occur. Ask a clinician before use if you have kidney disease or take medications.
Magnesium has an osmotic effect in the intestine, drawing water into the bowel to soften stool and increase stool frequency.
Can cause dehydration, electrolyte imbalance, or serious complications in people with impaired kidney function. Always follow product labeling and consult a clinician with chronic conditions or medication use.
Warm fluids and hydration strategy
Best for: Immediate morning relief and general stool softening
Drinking warm fluids, particularly in the morning, and maintaining good overall hydration can help stimulate bowel activity and soften stool.
Warm water or warm herbal tea; plain water throughout the day
Begin your day with a warm drink and maintain regular fluid intake across the day. Prefer water and nonalcoholic low-sugar fluids. Increase fluid intake if you are increasing fiber. Stop if intolerant and consult a clinician if fluid restrictions apply.
Warm fluids can stimulate gut motility in some people; adequate hydration is necessary for fiber to function and to prevent hard, dry stools.
Avoid very hot beverages to prevent burns. People on fluid-restricted regimens (e.g., some heart or kidney conditions) should follow clinician guidance.
Gentle abdominal massage
Best for: People with mild, non-obstructive constipation who prefer non-pharmacologic approaches
Abdominal massage following the direction of the colon can encourage movement of gas and stool and may ease discomfort.
Comfortable surface, optional light oil or lotion
Use gentle, clockwise massage strokes over the abdomen, starting at the lower right and moving upward and across then down the left side. Use light pressure and stop if pain increases; ask a clinician if you have abdominal surgery, hernia, or inflammatory bowel disease before trying.
Mechanical stimulation may encourage peristalsis and movement of stool through the colon in some individuals.
Avoid deep pressure. Do not perform after recent abdominal surgery, with abdominal aneurysm, or when acute abdominal pain of unknown cause is present. If pain, bleeding, or fever occur, stop and seek medical care.
Regular gentle exercise and pelvic-floor-friendly movement
Best for: People whose constipation is worsened by sedentary behavior or pelvic floor dysfunction
Regular low-impact exercise and pelvic-floor relaxation techniques can improve bowel motility and reduce straining.
Comfortable clothing, space to move, optional pelvic-floor biofeedback resources or physical therapist referral
Incorporate gentle aerobic activity (walking, cycling) regularly and practice pelvic-floor relaxation exercises or seek guidance from a pelvic-floor specialist if stubborn or obstructive symptoms occur. Stop if you experience pain or dizziness and consult a clinician for persistent symptoms.
Physical activity stimulates intestinal motility; pelvic-floor coordination and relaxation can ease stool passage for people with dyssynergia.
Start gradually if deconditioned. Those with cardiovascular issues should check with a clinician before beginning a new exercise program. Seek a specialist evaluation if you suspect pelvic-floor dysfunction.
Probiotics (food-based or supplements)
Best for: People interested in restoring gut microbial balance to support regularity
Certain probiotic strains may promote more regular bowel habits, but effects are strain-specific and may vary between individuals.
Probiotic-rich foods (yogurt, kefir, fermented vegetables) or a chosen probiotic supplement per product label
Choose probiotic foods or a supplement and follow product labeling or clinician guidance. Try consistently for a period to assess effect. Stop if intolerable side effects occur and consult a clinician if immunocompromised.
Some probiotic strains may influence gut transit time and stool consistency via effects on the microbiome and short-chain fatty acid production.
Generally well tolerated in healthy people. People with severe illness or weakened immune systems should consult a clinician before probiotics. Monitor for bloating or gas when starting.
Short-term stimulant herbal options (senna or cascara) — use with caution
Best for: Occasional short-term relief when other measures fail and under guidance
Stimulant herbal laxatives like senna and cascara increase intestinal muscle contractions, producing bowel movements, but are typically recommended only for short-term use.
Senna or cascara-containing product if chosen, water, clinician/pharmacist advice
Use only as directed on product labeling or as advised by a clinician. Consider these options for short-term relief and avoid prolonged continuous use. Discontinue if abdominal cramping, severe diarrhea, or electrolyte issues occur.
These herbs contain compounds that increase colonic motility, which can accelerate stool passage.
Not recommended for long-term daily use because of potential dependence, electrolyte imbalance, or gut adaptation. Avoid in pregnancy without clinician approval and consult a clinician if you have inflammatory bowel disease, heart disease, or are taking other medicines.
Dietary fats and olive oil with meals
Best for: People who find stool passage easier with inclusion of healthy fats
Adding moderate amounts of healthy dietary fats like olive oil to meals may help lubricate the bowel and stimulate the digestive process in some individuals.
Olive oil or other healthy fats, meals where they can be incorporated
Include moderate amounts of healthy fats within meals as part of a balanced diet. Avoid excessive intake and stop if you experience digestive upset. Discuss with a clinician if you are on a fat-restricted diet.
Dietary fats can stimulate bile release and intestinal motility; fats may also help soften stool consistency for some people.
High fat intake can increase calorie load and may be contraindicated in some medical conditions. Those with gallbladder disease or on fat-restricted diets should consult a clinician.
Constipation is common and is often related to low fiber intake, not enough fluids, inactivity, or changes in routine. This guide lists gentle home remedies that may help support regular bowel movements. If you have severe pain, blood in the stool, vomiting, unexplained weight loss, or constipation that’s new and persistent, seek medical care.
Below are practical options you can try safely at home. Start with the gentlest steps (water + fiber + movement), then consider stool-softening or osmotic options if needed.
**Quick safety check (don’t use home treatment only):** If you have any red flags (listed in this article), stop and get medical advice.
Safety Considerations
- Increase dietary fiber gradually. Follow any medical restrictions on fluids, diet, or activity.
- Take fiber supplements with the fluid amount specified on the product label. Ask for advice first if you have swallowing difficulties or cannot meet those fluid requirements.
- Do not start or increase fiber supplements or laxatives when you have significant abdominal pain, vomiting, or possible bowel obstruction. Seek medical assessment.
- Follow each laxative’s dose and duration instructions. Ongoing treatment may be appropriate under professional supervision; do not repeatedly extend self-treatment without advice.
- Ask a pharmacist or clinician about suitable products during pregnancy or breastfeeding, for children, or if you have other health conditions or take medicines.
- Do not stop prescribed medicines because you suspect they contribute to constipation. Discuss alternatives with your prescriber.
Sources: MedlinePlus — Psyllium and NHS — Laxatives.
Interactions & Who Should Avoid It
- Fiber supplements and laxatives can affect how some medicines work. Ask a pharmacist to check your actual products and provide any required spacing instructions.
- Before using psyllium, seek advice if you have difficulty swallowing, rectal bleeding, possible intestinal blockage, or restrictions on fluid intake.
- Ask about laxative suitability if you have kidney or heart disease, a digestive condition, or take regular medicines. Different preparations have different precautions.
- Do not combine herbal laxatives with other constipation medicines unless a healthcare professional recommends it.
- If you have a weakened immune system or serious illness, discuss probiotic supplements with your clinician before use.
Sources: MedlinePlus — Psyllium, NHS — Laxatives, and NCCIH — Probiotics.
When to Seek Professional Care
- Seek urgent medical assessment for severe abdominal pain, especially with a swollen abdomen, vomiting, or inability to pass gas. Get prompt medical advice for rectal bleeding, blood in the stool, constant abdominal pain, fever, or unintended weight loss. Arrange an appointment if constipation persists despite self-care, keeps returning, or represents a sudden change in your usual bowel habits. Do not wait two weeks if warning signs are present.
Frequently Asked Questions
How quickly should dietary changes help constipation?
There is no guaranteed timeline. Increase fiber gradually and monitor your response. Seek advice if self-care does not help or symptoms worsen; do not wait if warning signs appear.
Should I choose food or a fiber supplement?
Fiber-containing foods can contribute to a balanced diet. A supplement may be appropriate for some people, but it has specific preparation, fluid, and medication precautions. Ask a pharmacist or clinician which approach suits you.
Is it safe to use laxatives every day?
Some people need ongoing laxative treatment under professional supervision. For self-treatment, follow the product’s dose and duration instructions. Seek advice if you need laxatives repeatedly rather than extending treatment on your own.
When should I seek medical care for constipation?
Seek urgent assessment for severe abdominal pain, especially with vomiting, a swollen abdomen, or inability to pass gas. Get prompt advice for bleeding, constant abdominal pain, fever, or unintended weight loss. Arrange an appointment for persistent or recurring constipation.
Can probiotics help constipation?
Some preparations have shown possible benefits, but results vary and do not apply to every product. Constipation alone does not establish a need for probiotics. Discuss supplements with a clinician, particularly if you have a weakened immune system or serious illness.
Could my medicines contribute to constipation?
Some medicines and supplements can contribute. Tell your prescriber or pharmacist when symptoms began and what you take. Do not stop or change prescribed treatment without professional advice.
Sources
- https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/symptoms-causes
- https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/treatment
- https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition
- https://medlineplus.gov/druginfo/meds/a601104.html
- https://medlineplus.gov/druginfo/meds/a601112.html
- https://www.nccih.nih.gov/health/probiotics-usefulness-and-safety
- https://www.nhs.uk/medicines/laxatives/
- https://www.nhs.uk/conditions/constipation/
References & Sources
Trusted sources used to support this article.