What Is the Best Approach to Overcome Constipation?

How healthy is your digestive tract? Unless it is functioning appropriately, you may not feel as well as you would like. Many readers have written to ask how to overcome constipation. Some also offer possible solutions. One person discovered that a food allergy was causing chronic digestive distress. Another linked the problem to a multivitamin supplement. Sometimes, food allergies show up as constipation triggered by a medication.

Do Vitamin Pills Lead to Constipation?

Q. Why do I get constipated when I take a new multivitamin? My most recent attempt resulted in four days of constipation. I had to take Ex-Lax to recover.

A. A lot depends on the ingredients in your multivitamin. Minerals such as calcium or iron in high enough doses could lead to constipation. You may wish to look for a formula without those minerals. After all, you don’t want to rely on ExLax on a regular basis. Our eGuide to Controlling Constipation describes many medications that can cause irregularity and what to do about it.

Could Egg Allergy Lead to Both Constipation and Diarrhea?

Q. I suffered with both constipation and diarrhea for 56 years. The pain was terrible, and the onset of an episode would throw me into a panic attack. There were times I ended up passing blood.

Then at 57 I was tested for allergies. EGGS! My reaction was five times the upper limit on egg whites and three times the limit on yolks. An egg a day was the one food my parents had insisted I eat!

A. A study of children with chronic constipation found that this problem resolved when they avoided the foods that caused them allergic reactions (European Journal of Pediatrics, Sep. 2011). Wheat and egg are among the most common culprits. Cow’s milk may also cause digestive woes (Caspian Journal of Internal Medicine, Winter 2021).

It’s too bad this wasn’t well known when you were a child. A year or two of strictly avoiding eggs might have saved you more than 50 years of misery.

Allergies to Food Dyes and Foods Make Selecting Medication Tricky

Q. I read with interest the letter from a reader suggesting their chronic constipation may be due to blood pressure medication. I too was diagnosed with a sluggish colon that was not alleviated with daily fiber supplementation, massive consumption of fruits and vegetables, three quarts of water daily, and exercise six days a week.

My GP sent me to an allergist who discovered that I was having an allergic response to various food dyes and, at last count, 25 different foods. These include cinnamon, soy, potatoes, tomatoes, spinach, eggplant and many others.

Because of my reactions to food dyes and additives, I’ve had a difficult time with BP medications until my cardiologist worked with a pharmacist to identify a medication that has no food dyes. Several of the problems I’ve suffered in the past, such as insomnia, itching without hives, indigestion, constipation, angioedema and joint pain have improved with close monitoring of my food intake.

A. You certainly were following all the usual recommendations to overcome constipation. Much of the research linking food allergies to chronic constipation has focused on young children (Pediatric Allergy and Immunology, March 2025).

Thanks for pointing out one possible reason that some people have trouble with certain medications. It can be tricky to find pills without colors.

Other people dealing with regularity challenges may find our eGuide to Controlling Constipation with its 10 tips useful. We have also heard about other approaches that may be helpful. One reader advocates an Ayurvedic option.

Triphala Could Overcome Constipation

Q. Why don’t you mention the Indian herb mix Triphala for constipation? Triphala consists of Haritaki, Bibhitaki and amla. It is used in traditional Ayurvedic medicine to prevent disease and treat a number of symptoms, including constipation and inflammation.

A. Triphala (TLP) is indeed a popular Ayurvedic remedy. (You can learn more about Ayurvedic medicine here.)

In fact, according to Dr. Deepak Chopra and his colleagues, this triple-fruit mixture

“is a cornerstone of gastrointestinal and rejuvenative treatment” (Journal of Alternative and Complementary Medicine, Aug. 1, 2017).

The polyphenols in these plants promote a healthy gut microbiome. So do cocoa flavanols and many other polyphenols (Nutrients, March 5, 2021). Consequently, you might want to consume as much colorful produce as you can, to maximize your flavanol intake and keep your microbiome happy.

Can You Overcome Constipation Without Harsh Laxatives?

Q. I have been plagued with constipation and indigestion my whole life. A friend recommended magnesium, but that has given me diarrhea.

I do not want to take harsh laxatives or antacids. What natural options are there to overcome constipation?

A. Experts usually recommend adequate fluids and fiber to treat constipation naturally. If you eat five or more servings of vegetables and fruits every day you should be getting enough fiber, but some people will need more to stay regular.

Some antacids (especially those containing aluminum hydroxide) can actually cause constipation, so you’ll want to be careful about that. Other medications might also cause constipation as a side effect. You may want to discuss this with the prescriber or the pharmacist.

Treating Constipation Naturally

One approach to overcome constipation is “Power Pudding” made of bran, prune juice and applesauce. You’ll find instructions for that and “dynamite” pumpkin bran muffins in our book, Recipes & Remedies, available at www.PeoplesPharmacy.com. It also contains information on remedies such as persimmon punch or ginger tea for indigestion.

Occasionally readers report on a simple tactic that works for them. Don’t forget that prunes are an age-old remedy for constipation. Other readers sip hot water with lemon juice right after they get up in the morning to get things moving.

You might want to reconsider the magnesium supplement you tried. At a lower dose, it might be helpful rather than simply cause diarrhea. You might also consider a different formulation. Magnesium carbonate and magnesium oxide are more likely to result in diarrhea than magnesium glycinate or magnesium citrate. There is more information here at Examine.com.

Also, chewing sugar-free gum or candies can lead to diarrhea, but by carefully adjusting the dose you might find they too could be helpful in conquering constipation.

Learn More:

You may wish to listen to two interviews that could be enlightening. We spoke with Dr. Robynne Chutkan about constipation. You’ll find that conversation in Show 1115: How You Can Conquer Constipation.

We have also interviewed Dr. Kulreet Chaudhary about the principles of Ayurvedic medicine. In Show 1033: How to Stay Healthy with Principles of Ayurvedic Medicine, she describes the importance of good gut health for the entire body