Regular bowel movements not only keep your stomach happy, they’re also good for your health. Yet, about 16% of American adults suffer from constipation, an uncomfortable and sometimes painful condition.
When you’re struggling with constipation, you’ll probably hear a lot about two nutrients: magnesium and fiber. Both of these nutrients are known to help promote flow through your digestive tract. But which one should you try first?
To give you an idea, we spoke with gastroenterologists to find out whether magnesium or fiber is more important for a healthy bowel movement. They also discussed how magnesium and fiber help with constipation, sources of each, and other important strategies for keeping you regular.
What is magnesium?
Magnesium is a mineral found in many foods. In the body, magnesium plays a role in protein synthesis, muscle and nerve function, blood sugar control, blood pressure regulation, energy production, bone development, DNA synthesis, nerve function, muscle contraction, and normal heart rhythm. (If that seems like a lot, it’s because magnesium is involved in hundreds of reactions in the body.) In other words, magnesium is important for many bodily processes, including helping you pass stool.
“Magnesium, particularly in forms such as magnesium citrate and magnesium oxide, works by drawing water into the intestines, which softens stools and stimulates bowel movements,” says Dr. David Clarke, gastroenterologist and president of the Psychophysiologic Disorders Association.
Additionally, magnesium relaxes digestive muscles, which can also help promote bowel movements, says Harold G. Tepler, MD, a gastroenterologist at Gastroenterology Medical Associates in North Bergen, New Jersey.
Sources of magnesium
Magnesium is found in many foods, such as pumpkin seeds, chia seeds, almonds, spinach, cashews, peanuts, and soy milk. Getting enough magnesium is important for bowel regularity, but most studies on constipation focus on magnesium supplements, says Brisas Truncali, MD, a gastroenterologist at Connecticut GI in Framingham, Conn. While there are many different types of magnesium sold in supplement form, “magnesium oxide is the only formula that has been adequately studied for chronic constipation,” she says.
Side effects of magnesium
Magnesium is a recommended daily mineral and is safe for healthy people. However, “if a person has heart or kidney disease, they should talk to their doctor before starting any magnesium supplement,” Truncali adds.
Although magnesium supplements can act as a natural laxative for chronic constipation, Tepler says, using magnesium for prolonged periods for this purpose can lead to side effects, such as dehydration, nutritional deficiencies and weight loss.
What is fiber?
Fiber is a type of carbohydrate that supports regular bowel movements, heart health, healthy weight, balanced blood sugar levels, and longevity. “Dietary fiber, both soluble and insoluble, increases stool bulk and promotes the growth of beneficial gut bacteria,” Clarke says. He also notes that fiber works best with good hydration and can help with long-term regulation of bowel movements since it’s safe to include in your daily diet.
Types of fibers
There are two types of fiber: soluble and insoluble. Soluble fiber absorbs water and forms a gel as it passes through the digestive tract, making it easier to pass stool. Insoluble fiber does not absorb water, but adds bulk to the stool and makes it easier to pass.
Fiber Recommendations
The Dietary Guidelines for Americans recommend consuming 28 to 34 grams of fiber per day. However, there are no specific recommendations for how much insoluble and soluble fiber you should consume each day. Eating plenty of plant foods, such as fruits, vegetables, legumes, beans, peas, and whole grains, will provide you with a mix of fiber that can help keep you healthy and regulate your heart rate.
Side effects of fiber
Fiber is supposed to help with digestive issues, but it can also cause gastrointestinal issues. “The most common side effect of fiber supplementation is gas and bloating, but not everyone will experience this,” Truncali says. One thing that will help you increase your fiber intake is to drink plenty of water, she says. To increase your fiber intake, focus on increasing your dietary sources of fiber before you start taking a fiber supplement.
Magnesium or Fiber: Which is Better for Constipation Relief?
All three doctors agree that magnesium and fiber can help with constipation, but it’s hard to know what will work for whom and how well. “Fiber should never be ignored, especially if you have constant fluctuations in your bowel movements,” Tepler says.
“Magnesium and fiber can be used together safely and may elicit a stronger response than either alone, but one does not make the other more effective,” Truncali says. Start by increasing your fiber intake through diet, and eventually move on to magnesium and/or fiber supplements if you don’t feel relief.
But if your efforts don’t work, contact your doctor. He or she will look at the reasons why you’re constipated (such as medications you’re taking or an underlying health problem) and then determine a treatment plan.
Other Strategies to Help You Poop
Many lifestyle factors contribute to regular bowel movements, such as hydration, exercise, and stress management, so it may be helpful to reevaluate how your overall lifestyle might be contributing to your regularity. Find ways to relax, change up your hydration with this lemon, cucumber, and mint infused water, and think about how you might benefit from a little exercise throughout the day. To boost your intake of important nutrients, including magnesium and fiber, focus on simple recipes that are rich in plant-based ingredients, such as smoothies, soups, salads, and stews.
The essential
Fiber and magnesium are both important nutrients for digestive and overall health. Consuming fiber or magnesium can help relieve constipation. You can also try increasing your intake of fiber-containing foods first, then adding a magnesium and/or fiber supplement if needed. However, gastroenterologists agree that supplementation recommendations depend on the individual and their specific circumstances. Talk to your healthcare provider to find out if you should use a magnesium or fiber supplement for constipation.