Relieving constipation can often be managed with diet changes, particularly by increasing the intake of certain nutrients that aren’t commonly highlighted in typical advice. While many people know about the importance of fiber and water, there are other nutrients that can also significantly improve bowel function. Here are two surprising nutrients that can help relieve constipation:

1. Magnesium

Why It Helps: Magnesium is a mineral that plays a crucial role in muscle function, including the muscles in your digestive tract that help move stool through your colon. It also attracts water into the intestines, which softens the stool and makes it easier to pass.

How to Use It:

• Diet: Include magnesium-rich foods in your diet such as spinach, chard, pumpkin seeds, almonds, avocados, and black beans.
• Supplements: Magnesium supplements can be effective in treating constipation. A common recommendation is magnesium citrate, which is easily absorbed by the body and can have a gentle laxative effect.

2. Potassium

Why It Helps: Potassium helps balance sodium levels in the body and is essential for normal muscular function, including the muscles of the digestive tract. Like magnesium, potassium can also help regulate fluid balance in the body, and an adequate intake can help prevent stools from becoming too hard.

How to Use It:

• Diet: Boost your intake of potassium-rich foods such as bananas, oranges, cantaloupe, sweet potatoes, tomatoes, spinach, and beans.
• Attention to Hydration: While increasing potassium, also ensure you are drinking plenty of fluids to help the nutrient work effectively in managing constipation.

Integrating These Nutrients into Your Diet

Daily Smoothie: Make a smoothie with spinach (magnesium), a banana (potassium), and coconut water (potassium and hydrating). This not only tastes great but also supports digestive health.

Balanced Meals: Aim for a balanced plate at each meal with a good source of magnesium and potassium. For example, a dinner consisting of grilled salmon (magnesium), a side of roasted sweet potatoes (potassium), and a leafy green salad (magnesium and potassium) is not only nutritious but also constipation-busting.

Other Tips to Enhance Effectiveness

Regular Exercise: Physical activity can increase muscle activity in your intestines, helping you have more regular bowel movements.

Proper Hydration: Drinking enough water is essential when increasing intake of any fibrous or bulk-forming nutrients, as it helps to prevent your digestive system from becoming clogged.

Mind Your Fiber: While focusing on magnesium and potassium, don’t forget about fiber. It’s still a key player in preventing and relieving constipation. Include a variety of soluble and insoluble fibers to help keep things moving.

Conclusion

If you’re struggling with constipation, consider looking beyond the usual advice and assess your intake of magnesium and potassium. Adjusting your diet to include more of these nutrients can provide a natural, effective way to alleviate constipation and improve your overall digestive health. Remember, if you plan to use supplements, it’s a good idea to consult with a healthcare provider, especially if you have underlying health conditions or are taking other medications.