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Feeling constipated? You’re not alone. In the United States, people make 2.5 million visits to the hospital every year for constipation. It can also happen to anyone regardless of age or gender.

In most cases, constipation is caused by dehydration or a low-fiber diet. It can also be caused by a deficiency in certain nutrients that you should have gotten from your diet or from supplements in the first place.

Best nutrients for relieving constipation

Your best defense against constipation is maintaining healthy levels of vitamins and minerals you need to keep your gut in good shape. Those vitamins and minerals include:

1. Vitamin C

Having low levels of vitamin C can increase your risk of experiencing frequent bouts of constipation. In fact, an earlier study from 2008 showed that children with constipation had lower levels of vitamin C, folate and magnesium. They also ate very few fruits and vegetables, which are excellent sources of vitamin C.

However, health experts don’t recommend taking large doses of vitamin C to treat constipation. This can result in adverse effects, such as abdominal pain, nausea, vomiting and diarrhea.

Therefore, you’re better off eating more foods that are naturally rich in vitamin C. These include:

• Sweet peppers
• Orange
• Grapefruit
• Strawberries
• Brussels sprouts
• Broccoli
• Tomato
• Cabbage
• Cauliflower
• Potato
• Spinach
• Green peas

2. Vitamin D

A recent study published in the World Journal of Gastroenterology showed a compelling link between chronic constipation and low levels of vitamin D. In particular, the study showed that participants with intestinal conditions that cause constipation had lower levels of vitamin D.

Below are good sources of vitamin D:

• Cod liver oil
• Mushrooms
• Salmon
• Trout
• Tuna
• Egg
• Cheese
• Beef liver
• Chicken breast

You might need to take vitamin D supplements if you don’t get enough sunlight in your region, such as in some countries in the Northern Hemisphere.

3. Vitamin B12 (Cobalamin)

People with low vitamin B12 levels or who are deficient in vitamin B12 tend to experience bouts of constipation and loss of appetite, among other symptoms. To increase your vitamin B12 levels, make sure to add the following foods to your diet:

• Clams
• Chicken
• Beef liver
• Trout
• Yogurt
• Salmon
• Trout
• Egg

4. Magnesium

Magnesium supplements are typically used to treat constipation because they relax your bowels. They also pull water into your intestines. The water helps soften your stool and lubricates your colon, making it easier to pass stool. However, take note that taking too many magnesium supplements can cause loose stool and cramps.

Increase your magnesium levels naturally by adding these foods to your diet:

• Pumpkin seeds
• Chia seeds
• Almonds
• Peanuts
• Spinach
• Cashews
• Black beans
• Kidney beans
• Chicken
• Potato
• Yogurt
• Banana
• Salmon
• Avocado

Tips to avoid constipation

Here are a few other tips to avoid constipation in the long run:

• Eat more fiber-rich foods – Fruits, vegetables, whole grains and legumes are packed with fiber, a key nutrient for good gut health. You need both soluble and insoluble fiber to keep constipation at bay. Soluble fiber bulks up your stool, while insoluble fiber helps push stool through your colon.
• Exercise – Movement on the outside increases movement on the inside. Doing exercises like walking or jogging every day helps move your body and keeps your colon from getting backed up.
• Drink more water – Fiber works hand in hand with water. So if you only eat more fiber-rich foods but neglect to drink more water, chances are you’ll feel even more constipated than before. Water softens your stool so that it’s easier to pass. Generally, you should drink at least six glasses of water a day.

Though usually no cause for concern, constipation can still affect your quality of life. Thankfully, you can easily avoid constipation by increasing your intake of certain nutrients and practicing healthier habits. If taking supplements, consult a certified natural health practitioner to get the right dosages.

Sources:

MedicalNewsToday.com

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Health.Harvard.edu