The Best Supplements for Regular Bowel Movement
Digestive health can have a significant impact on your quality of life. One indicator of healthy digestion is having regular bowel movements, ranging from three times per week to three times per day. This regularity ensures that you eliminate waste efficiently.
When things aren’t moving as they should, you may experience constipation, bloating, and digestive discomfort. If left unchecked, this irregularity can allow toxins to build up within your system and potentially set off a slew of more serious health issues. Fortunately, you can restore regularity by taking the right supplements.
So, what are the best supplements to stay regular? Below, we’ll briefly break down what can disrupt digestive regularity. After that, we’ll dive into the natural supplements that can help you achieve regular bowel movements.
Jump straight to:
5 Factors That Influence Regularity
The first step to achieving predictable bowel movements is understanding the factors that influence regularity. These five factors include:
1. Diet
The types of food you consume can have a significant impact on your bowel regularity. A diet that’s rich in fiber is more likely to keep you regular than a low-fiber diet that’s heavy in high-fat, processed foods. That’s because dietary fiber can add bulk and soften stool, making it easier to pass.
According to the Institute of Medicine, men should aim for 38 grams of fiber a day, while women should strive for at least 25 grams. You can find dietary fiber in whole grains, fruits, vegetables, beans, nuts, and seeds.
2. Stress
Stress can disrupt your digestive system in a variety of ways. It can divert blood flow from the intestines to vital organs, slowing down gut motility. Stress can also release corticotropin-releasing factor (CRF), leading to increased gut permeability and inflammation. Stress may also reduce your gut’s healthy bacteria count.
3. Gut bacteria
Speaking of gut bacteria, cultivating a diverse microbiome can help your body break down food efficiently. Many things can disrupt your gut bacteria’s balance, from stress to antibiotics to a poor diet. Fortunately, a healthy diet and probiotic supplements may be able to restore this balance over time.
4. Hydration
Dehydration is one of the leading causes of chronic constipation. If you don’t drink enough fluids throughout the day, your body may compensate by extracting water from the waste in your intestines. This can dry out your stool, making it harder to pass. To maintain optimal hydration, experts suggest drinking 8 to 16 cups of water, depending on your environment, activity levels, and health status.
5. Activity
If you want your stool to move smoothly, you need to set the trend first and move your body on a regular basis. Physical activity, such as walking, jogging, and swimming, can stimulate the digestive system and support regular bowel movements. In contrast, a sedentary lifestyle may exacerbate sluggish bowel transit times.
When to See a Doctor
If you struggle with chronic constipation or other pervasive digestive problems, you should consult with your healthcare provider. They can determine if you have an underlying condition, such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or another gastrointestinal disorder, and prescribe an effective treatment protocol.
The Best Supplements for Regularity
Along with optimizing your diet and lifestyle, you can support digestive regularity by taking the following evidence-supported supplements.
Fiber
As we’ve discussed already, fiber can keep things moving by adding bulk to your stool. Some popular fiber supplements include psyllium husk, inulin, and glucomannan. Studies show that psyllium husk supplements, in particular, may increase intestinal hydration and regulate stool frequency.
Probiotics
Since a healthy gut microbiome can improve bowel movement regularity, probiotics are another supplement worth exploring. These beneficial bacteria may help restore gut bacteria balance and aid in digestion. A 2024 meta-analysis found that probiotics improved some participants’ stool frequency, consistency, and transit times. Bifidobacterium Longum was the most effective strain.
Read more: Best Prebiotic and Probiotic Combo to Take
Antioxidants
Antioxidants are potent nutrients that may protect against oxidative stress and its resulting inflammation. Vitamins C and E are two antioxidants that may also benefit gut motility. One two-week study found that participants who ate a high-antioxidant diet saw increased stool output within 48 hours.
L-Glutamine
Fitness connoisseurs celebrate the amino acid l-glutamine for its ability to enhance lifting performance and promote muscle growth. Along with biceps and triceps, l-glutamine can strengthen your gut lining’s muscles. A strong gut lining can improve stool transit times by propelling food along with powerful contractions.
Magnesium
Heralded for its muscle-relaxing properties, magnesium may help alleviate constipation and digestive irregularity. As an osmotic laxative, magnesium can also draw water into your intestines. Thanks to these two benefits, magnesium supplements may improve stool consistency and transit times.
Senna
Senna is a natural herb with laxative effects. It contains sennosides, which attract fluids and stimulate the intestines. Study participants struggling with constipation reported notable improvements in their stool frequency and subsequent quality of life. While many experts say that senna is a safe short-term supplement, it may have side effects when taken for prolonged periods.
Aloe Vera
Like senna, aloe vera has natural laxative properties that may help relieve constipation. It contains barbaloin, which can boost intestinal water content and help stool pass through the intestines more efficiently. Despite these benefits, the FDA doesn’t consider aloe vera to be a safe laxative, as it can cause cramps and other side effects.
What to Avoid
While each of these supplements has data to support its bowel-related benefits, you should always consult with your healthcare provider before adding a new supplement to your daily routine. Some supplements may have side effects if you’re pregnant, taking certain medications, or have pre-existing health conditions.
If you still struggle with irregularity after supplementation, consider eliminating the following items from your diet:
- Highly processed foods
- Fried foods
- Dairy products
- Refined sugars
- Artificial sweeteners
- Red meats
- Gluten (if you’re gluten-sensitive)
- Excessive sodium
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Excessive alcohol or caffeine
The Best Supplement Products for Regularity on the Market
So far, we’ve discussed several supplements that may help your bowel movements adopt a more predictable schedule. But wouldn't it be nice to consume them all at once?
Digestive Vibrance
If ease and convenience are your goal, look no further than Digestive Vibrance. This advanced gut health supplement contains the following regularity-promoting powerhouses:
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Psyllium husk – This tried-and-true source of dietary fiber can aid in digestion, regularity, and fullness. By adding Digestive Vibrance to your daily routine, you can easily consume 3,000 milligrams (mg) of psyllium husk each day.
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Acacia gum – This plant-derived fiber doubles as a prebiotic. It can feed your healthy gut bacteria and enhance your intestinal environment. Digestive Vibrance contains 3,500 mg of acacia gum fiber in every scoop.
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Bifidobacterium Longum – This probiotic is naturally found within yogurt. In addition to supporting regularity, it can help you maintain healthy cholesterol levels and fortify your immune function. Digestive Vibrance contains 100 billion probiotics from eight different strains, including Bifidobacterium Longum.
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Wheatgrass – A rich source of magnesium and antioxidants, wheatgrass can bolster bowel regularity while providing a wealth of vitamins and minerals. Digestive Vibrance provides 2,000 mg of this nutritious ingredient in each serving.
The best part? Preparing this powerful supplement is easy—just mix one scoop with eight ounces of water and drink it before bed. With each sip, you can savor the fact that this clinically formulated supplement is dairy-free, soy-free, gluten-free, non-GMO, and vegan.
Trilogy
Maybe a capsule supplement is more your style. If so, try out the Trilogy multivitamin. This vitality-boosting multivitamin contains:
- Vitamins A, C, E, D3, and B12
- Several essential minerals, including magnesium
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20 billion CFUs of probiotics form 12 diverse, bile-resistant strains
In addition to these gut-motility-enhancers, Trilogy also contains omega-3 fish oil, which may support brain function, enhance heart health, and lower inflammation.
Green Vibrance
Another supplement that can support your gut health and regularity is Green Vibrance. This superfood supplement contains several motility-enhancing ingredients, including:
- 25 billion probiotics from 12 strains
- 14 types of antioxidants
- 2506 mg of fiber-rich micronutrients
You can enjoy this greens powder in a variety of delicious flavors, including:
Get the Best Natural Supplements for Regularity With Vibrant Health
For optimal digestive health, a balanced diet, healthy lifestyle, and supplement protocol can go a long way. If you’re ready to overcome sluggish digestion once and for all, give one of Vibrant Health’s supplements a try.
Digestive Vibrance is our top pick for bowel regularity, but you can also reap digestive benefits from Trilogy and Green Vibrance. Each of our supplement formulas is clinically formulated at a therapeutic dose to provide the most potent results.
Eager to get your bowels back on schedule? Revitalize your digestion with Vibrant Health today.
