If you’ve been stuck in the cycle of constipation, bloating, and discomfort—despite eating well, trying to stay hydrated and trying random supplements for constipation—you’re not alone.
Constipation is one of the most common digestive complaints I see in my practice, and it’s also one of the most misunderstood. And that’s because constipation isn’t always due to a lack of fiber, water, or movement issues – stubborn constipation stems from deeper root causes that need to be addressed (keep reading to learn what they are—and how to fix them naturally.)
Conventional advice will say just eat more fiber, drink water, and exercise… but many people who follow all the “rules” still find themselves struggling.
Let’s break this down:
1. Why More Fiber Isn’t Always The Answer: So many of my clients come to me taking fiber supplements and trying to eat as many fruits and veggies as they can… but often times, more fiber actually makes their constipation worse (and can cause smelly gas and lots of uncomfortable bloat). The reason is if you’re dealing with gut imbalances like dysbiosis, poor motility, or weak digestive function, your body can’t properly break down and move fiber through the system. Instead of helping, it can actually slow digestion even more.
2. Drinking More Water Is Making You More Dehydrated: Yep, that’s right… and that’s because if you’re chugging a gallon of water a day but not getting enough minerals, you’re likely just peeing it out—without actually hydrating your cells. Ever feel like water just runs right through you? That’s a sign your body is missing the minerals it needs to absorb and retain hydration where it counts and supports gut health.
3. High Intensity Workouts and Still Backed Up: Pushing your body with intense workouts—especially when combined with under eating or restrictive diets—can actually slow gut motility and worsen constipation. That kind of physical stress signals your body to conserve energy, including digestion, making it harder to stay regular.
As a Functional Gut Health Dietitian, I help my clients heal their constipation by going beyond the standard advice of “just add fiber and drink more water.” Instead, we uncover the root causes of their constipation—and address them with targeted, personalized support – and these are some of the most helpful supplements I recommend to support constipation relief.
Top 5 Supplements to Support Constipation
Supplement for constipation #1 Magnesium Citrate
- Why It Helps: Magnesium citrate gently pulls water into the colon and relaxes intestinal muscles, making bowel movements smoother. It’s a gentle and natural option to create better movement without the harsh effects of laxatives.
- Best For: Occasional relief or as support while addressing root causes.
- Pro Tip: Start with a low dose and gradually increase. Taking too much too quickly can cause loose stools.
Supplement for constipation #2 Motility Support with Ginger & Artichoke
- Why It Helps: Stimulating the migrating motor complex (your gut’s natural “housekeeping” system), ginger and artichoke help move waste along effectively.
- Best For: Sluggish motility, bloating, or when magnesium alone doesn’t cut it.
- Pro Tip: Take this supplement at bedtime to support constipation.
Supplement for constipation #3 Digestive Bitters
- Why It Helps: Digestive bitters support stomach acid and enzyme production, which are essential for smooth digestion. They help reduce constipation, bloating, and food sensitivities.
- Best For: If you experience constipation paired with bloating, indigestion, or notice undigested food in your stool.
- Learn more about the Digestive Benefits of Bitters [here] (insert link).
Supplement for constipation #4 Sunfiber (Partially Hydrolyzed Guar Gum)
- Why It Helps: This gentle soluble fiber bulks stools for easier passage while avoiding the gas or discomfort caused by other fibers. It also supports beneficial gut bacteria to promote long-term digestive health.
- Best For: People sensitive to fiber or those needing better stool form and regularity.
- Pro Tip: Start with ¼ scoop daily, mixed into food or drinks, and increase gradually.
Supplement for constipation #5 Minerals
- Why It Helps: Minerals help water actually hydrate your cells and activate enzymes, hormones, and energy production in the body. These elements are crucial for both hydration and gut function. An imbalance in minerals can disrupt digestion and lead to constipation.
- Best For: Supporting overall gut health in all cases of constipation.
- Pro Tip: Mineral powders like Jigsaw Adrenal Cocktail or RAYVI are excellent options to start with.
Why Supplements Alone May Not Be Enough
While these targeted supplements for constipation can bring noticeable relief, they may not address deeper root causes. Constipation can result from a range of underlying issues, such as:
- Gut infections or SIBO
- Bacterial imbalances
- Motility issues
- Nervous system dysregulation
- Nutrient and mineral deficiencies
- Hormonal imbalances
- Over-restriction or under-eating
- Food sensitivities
- Poor digestion (low stomach acid, pancreatic insufficiency, bile issues)
If you’re using supplements but still struggling, you’re not failing. It may be time to dig deeper into what’s causing your symptoms.
Real-Life Transformation
Take my client, C., for example. She spent years dealing with severe gut issues like bloating, constipation, and painful gas. She told me, “I was starting to feel like this would always be my life.”
Together, we:
✔️ Ran the right lab tests to uncover the real root cause
✔️ Introduced targeted supplements that actually made a difference
✔️ Adjusted her nutrition in a way that felt nourishing (not restrictive)
✔️ Provided ongoing support and accountability
The result?
“No more bloating. No more constipation (that’s a huge one)! No more passing painful gas. No more feeling uncomfortable in my body. No more anything!”
This is the kind of transformation that happens when you stop DIYing and start getting expert, personalized support.
If you’re ready to go beyond quick fixes and finally have bowel movements with ease, watch my free training!
I walk you through the exact testing and gut-healing process I use with clients to help them go from constipated and uncomfortable to daily BMs with ease.
