Most of us experience being constipated from time to time, but for some of the lucky few, us FOS people it is an ongoing situation and is difficult and uncomfortable. Yes the doctors call it FOS. Full of stool, ha, did I get you.
Anyway, there are many reasons why a person gets constipated, lack of water, not enough fibre, lack of exercise, anxiety, slow motility, getting older, food intolerances (dairy), medications and lack of vitamins and minerals. B12, Vitamin D and magnesium deficiencies can all play a part in being constipated. As there is so much to address on this issue we will stick with discussing getting enough magnesium in your diet for this article.
The body receives magnesium through water, food, plants, and natural supplements. The small intestines absorb the magnesium, and the body uses it to support muscles, bones and energy. In addition, magnesium promotes relaxation and soothes high tension in the muscles, which also works to help with digestion.
Magnesium is a vitally important mineral for the nerves due to its role in assisting the electrical signalling to the nervous system's muscle control. Essential for people who have Irritable Bowel issues, especially IBS-C (constipation).
Magnesium has osmotic properties, drawing water to the bowel. It is nature's version of stool softeners.
What is great to know, is that many foods and herbs have magnesium in them, and many of them will add fibre to your diet as well. Remember that as you add more fibre, magnesium-rich foods, you may get further constipated. So go slowly and add more fibre a little at a time and make sure your water intake is enough to keep hydrated.
Even if you eat many magnesium-rich foods and herbs, you may still need some help with constipation. I recommend taking 320 mg. of magnesium citrate for women and 420 mg. for men to work as a stool softener. You can easily take for some days to alleviate constipation. In my case, I take magnesium citrate every second or third day, and with enough fibre and water, things go smoothly. You will know if you have over done it because your stools will become too soft and perhaps a little runny.
If you suffer from chronic constipation you many need to take magnesium on a regular basis. In that case, some natural product companies such as Floradix or Salus, make plant-based liquid formulas of magnesium that the body finds easy to digest and assimilate and are considered safe for everyday use. (FYI I do not work for these companies; I think they make great products.)
Remember, one thing alone may not handle your constipation fully, but added magnesium-rich foods will take time, as magnesium is not a magic pill but part of the whole program. Give a go and see how it works for you!
NOTE: Magnesium in supplements can interact with some types of antibiotics and other medicines so check with your health care provider.
