We get it. Constipation is literally a pain point and there are a lot of myths out there about how to prevent constipation. And just so we are all on the same page, constipation refers to infrequent bowel movements that are difficult to pass out of the system. If you have experienced constipation, you know about the long sessions on the toilet clinching your… well you get the picture.
You are probably aware of various remedies for constipation relief but do any of them really work? We tackle some constipation myths head on to better understand what really helps you become unstuck.
Myth #1: You’re Constipated If You Don’t Go Number Two Every Day
Every person is different. Ok, but you want to know how often is enough. Constipation has a definition, right? As a broad rule, anywhere from going number two three times a day to three times a week is considered normal. Yep, we know that is a wide range. If you go to the bathroom less than three times a week, you may want to seriously consider talking to your doctor about your number twos.
We know visiting a doctor can sometimes feel like a chore or feel like you flushing your money down the toilet. But let’s face it, if you are constipated, you’d be happy to have something to flush down the toilet right now. (Puns aside, preventive screenings are worth the investment.)
Myth #2: All Fiber is The Same
Yes, fiber is amazing but not all fibers act the same way in your gut. There are two types of fiber: soluble and insoluble fiber. Since insoluble fiber doesn't dissolve in water, this fiber hangs out in your digestive tract absorbing fluids and picking up other digestion byproducts that bulk up your stool. This beefed-up fiber also acts like a broom in your gut, speeding up the movement of waste and sweeping away the toxins. This is the type of fiber you want if constipated.
Soluble fiber, on the other hand, transforms into something with a gel-like consistency. It’s pretty awesome. This gel latches on to things like cholesterol particles and takes them out of your system.
If a low-fiber diet is the cause of your constipation, fiber rich foods and fiber supplements can be effective in keeping things moving through the digestive tract and addressing constipation.
So you may ask yourself am I getting enough daily fiber? According to the American Health Association, women should aim for 25 grams of fiber a day and men even more at 38 grams. Let’s put these numbers in perspective, on average 95% of Americans don’t hit those daily recommendations. We know you are one-of-a-kind in many ways, but it’s highly likely you are part of that 95% and that fiber rich foods and fiber supplements will help address your constipation.
Remember if you are new to fiber, start slowly and gradually increase your daily fiber intake. If you ingest too much fiber too soon, you might end up experiencing a very unpleasant bathroom experience. The whole point of this article is so your bathroom breaks are glorious and so quick you forget the color of your bathroom walls.
So which fiber supplements should you take to address constipation? No surprise we are going to recommend Bonny’s custom fiber blend - aka the best fiber supplements – to help you get that much-needed release. Check out favorites Vanilla Berry Bliss and Extremely Unflavored.
Myth #3: Prunes are Only for Boomers
How about this hot take – pick up some prunes (or dried plums if that makes them sound more indulgent.) Yes, your friend the constipation-preventive prune, wonderful for all ages.
We know what you are thinking… prunes??? Well, did you know that prunes contain sorbitol, a type of sugar alcohol, that acts as a natural laxative. (Cue, that the-more-you-know rainbow.) Prunes also rich in fiber and we love fiber. Try starting with 1 to 2 plums as your go-to snack, especially if you are new to fiber, to relieve mild constipation. If you are a fiber pro, the recommendation is 50 grams of prunes per day or about 5 to 6 prunes eaten throughout the day.
To Recap (Because We Covered A Lot)
You want to have at least three bowel movements a week, if not please consider consulting with a medical professional. Look to add fiber supplements that contain insoluble fiber (and taste delicious) like Bonny to your kitchen counter. Prunes are amazing for constipation relief and can/should be enjoyed by Americans of all ages. (Justice for the dried plum!)
We truly wish you sweet constipation relief and hope you find what works best for your digestive needs.