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Constipation is usually considered a simple problem. Just get enough fiber in your diet, drink plenty of fluids and go when you need to. But for those who are troubled with chronic constipation, the solution may be hard to find. One reader begged for advice.
How to Overcome Chronic Constipation:
Q. I have suffered silently from constipation for more than 30 years. Actually, that’s not true. Sometimes I cry when the pain is too great.
If I don’t use a laxative I can go over two weeks without a bowel movement. I know that relying on chemical stimulants is not healthy so I am counting on you for a more natural approach. Please don’t let me down!
A. Nurses have a secret weapon for chronic constipation that they call “Power Pudding.”
One reader initially complained about the taste:
“Putting applesauce, prune juice and wheat bran together seemed awfully unappetizing. But I was desperate, so I tried it. Day 1 was a success, but I had no luck on day 2 and lost hope. I tried again on day 3 and got success.
“I thought, it looks bad, doesn’t taste the best but it helps. So I thought I’d just take it daily. After a week, it was working like clockwork. Now Power Pudding is a daily item on my menu and I’ve started to like it!”
How to Make Power Pudding:
This high-fiber mixture can be effective but it must be taken with plenty of fluid and should be used daily. It doesn’t work instantly.
Here is another reader’s question, with the instructions on how to make Power Pudding:
Q. My husband has difficulty with his daily bowel movement. We eat dark bread and yogurt every day. He drinks milk but it does not seem to be helping the constipation. He is bloated and feels uncomfortable. Any help would be appreciated.
A. The milk he is drinking might be part of the problem. Many people who are lactose intolerant develop diarrhea, but some experience bloating alone.
Increasing fiber and fluid is a good first step. Brown bread may not have enough fiber to do the job.
Try “power pudding” instead:
Mix one cup coarse bran, one cup applesauce and three quarters cup prune juice. Refrigerate and then take one to two tablespoons daily and wash it down with lots of water.
This remedy should be taken only one or two tablespoons at a time and washed down with plenty of fluid. Taking too much at once might cause serious digestive trouble, such as intestinal blockage.
For more details about the formula and many other natural approaches, please consult our Guides to Constipation and Digestive Disorders.
greg
You might also try jostling a buttock. The vibrations loosen the stool and stimulate expulsion.
annie
Add Psyllium husk to your morning cereal. (Is gluten free, lactose free, sugar free) Start with a tablespoon and increase as necessary. Make sure to drink plenty of water. Works for everyone and in particular is good for the older 60’s who my have developed diverticulitis. Is a dry product, no storage issues and very cheap.
Bob
Middletown NJ
The only thing that works for me is Miralax. My primary care doctor and gastroenterologist both agree it is safe. My primary care doctor, who has a fine reputation with seniors, claims Miralax is not a chemical and claims it is perfectly safe. Without it, nothing else works for me.
Ladyliza
Los Angeles
I used to take physillium husk powder for chronic constipation, but I never got used to the taste. But now I use a T of chia seeds in a cup of water. I try to chew the seeds as best as possible.
Also, 2 T of raw apple cider vinegar in a cup of water with 2 drops of stevia or honey really move things along. Chia has many health benefits and doesn’t have a horrible taste.
Mary Jane
NYC
For a period of several years, I had excess bowel activity. Consultation with specialists (including a gastroenterologist) did not help. One day, as I was grinding my flax seed to add to my cereal, I realized that the bowel activity had begun approximately when I began the flax seed routine.
I stopped the flax seed, and the difference was immediately obvious. Withholding emotions can also be a culprit, so perhaps a visit to the psychotherapist is in order.
William
brandon ms
To fix constipation: walk and walk some more. Docusate sodium; metamucil; three cups of coffee.
Jeri
Constipation had always been a problem for me. I am 79 yrs old. Then I added a magnesium capsule to my daily regimen, and now I have a regular bowel movement every morning after my breakfast of juice, cereal and coffee.
Most days I have an additional movement, all without straining. I understand that some people get diarrhea after magnesium, therefore, I would probably start with a low dosage and then double it if it isn’t working.
PS–I would only take magnesium after checking with my doctor to make sure it would not add to any other health issues.
Kay
I read the book Fiber Menace by Konstantin Monastyrsky and it has helped me.
Conie
In my opinion, Triphala is the very best answer to constipation. It is made from fruits. You can buy it at any good health food store or online site that is legitimate.
Suzana
California
My 85 year old sister suffers from severe constipation. I’ll let her know about these recommendations. Specially the power pudding.. Thank you for taking the Time to share your knowledge …
katherinepritchett
I agree on all the comments to avoid the wheat! Also, I find that pressing key acupressure points on the belly & the point between the thumb and index finger are quite helpful. Avoid all fibrous foods, as these can often further bind one up. Fruits are good, especially prunes, apples, lemons, oranges & orange skin (yes, the skin is edible & a great movement-maker and detoxifier). Magnesium powder in the morning and evening is helpful. Green tea is also helpful to stimulate flow; just make sure that your body handles the caffeine alright first. Lemon water upon rising and retiring: helpful for so many things! Healing for the liver, alkalizes the blood, energizes the body and tissues, and provides essential trace vitamins and minerals. Happy flowing!!
Kate M.
There is increasing buzz about wheat being one of the top foods that cause constipation, most especially whole wheat products. I must say that I used to laugh at people who have adopted a gluten-free diet, but in spite of my prejudice, I have started choosing gluten free product because wheat started to make me constipated.
Victor
Here in the U.K. you can buy Toasted Soya Bran which is 60% fibre – whereas wheat bran is only 27% fibre. (At least that is what it says on the box of All-Bran sold over here). I switched to soya bran when my daily bowl of All-Bran became ineffective. It was very helpful. 3 teaspoons of soya bran in water, with any food used to do the trick. (However i’m now up to 12 teaspoons daily and it is bloating me out baad! So, will have to try adding something else).
NARENDRA N. B.
get more details
Michael B.
alxzba
go very slow with the pudding at first — diarrhea, especially after constipation, could be debilitating.
carolyn
I ate a bowl of this power pudding, is good
very good tasting.
2cups stewed prunes
1 box raisins
1 cup dried cranberries
2cups applesauce
2cups bran flakes
2cups canned apicot halves (drained)
2cups half & half
place all ingedients in cusinart and blend untill smouth refrigerate ,
ready when chilled.
it makes alot,does anyone know if it will make me ill that i
ate so much?
PEOPLE’S PHARMACY RESPONSE: Our recipe for Power Pudding is much simpler and non-fat. The dose is just one or two tablespoons a day washed down with plenty of water. We hope your indulgence doesn’t make you sick.
TM
Here’s the recipe I found: 2 C. pitted prunes
1 C applesauce
1 C. bran cereal
Enough prune juice to make pudding consistency
Blend in a blender
I’m a little scared but will give it a try (without wheat). Good luck everyone.
PEOPLE’S PHARMACY RESPONSE: Keep in mind that most bran cereal is made of wheat. Oat bran is not reputed to help with regularity.
ALK
I too, would like to know the proportions of this “power pudding”
wb
Power Pudding **
1 cup prune juice
1 cup bran cereal
1 cup applesauce
Blend all ingredients, cover, and refrigerate up to one week. Take two tablespoons (one ounce) daily.
PEOPLE’S PHARMACY RESPONSE: One to two tablespoons should always be taken with 8 ounces of water.
cm
What are the proportions of the ingredients in Power Pudding?
MR
I’ve dealt with constipation my whole life, and the best remedy I’ve found is chia seeds. I soak them in tart cherry juice because that also cures most of my plantar fasciitis pain. You could soak them in water or anything, and some people don’t even soak them at all. I put one half cup of chia seeds in a pint jar, fill with cherry juice, and stir periodically for 10 minutes or so until the seeds become suspended in sort of a gel. I keep it in the refrigerator and eat a quarter to a half cup while preparing a meal, 2 or 3 times a day. They say chia seeds are very healthy in lots of ways, but they are definitely the best constipation cure I’ve ever tried.
fbl
mti, my neurologist has found that his MS patients were all low on vitamin D. Have you been tested? He said they have been helped greatly by getting their level up.
Betty
A nursing home where I used to work used a mixture something like this. They called it Applesauce Delight.
mti
As a person with MS for decades, I eat a ‘breakfast’ of one-fourth cup of ground flax seeds, 1/2 to 1 cup of Bulgarian yogurt (I like the tart taste) and a blender slushie of 2 frozen strawberries, 1/2 cup of frozen blueberries and one peeled orange. I enjoy the taste of the sweet fruit mixed with the tart yogurt; the ground flaxseed is tasteless mixed with the other two. And it does work on my sluggish ‘plumbing’.
Kathy
I had a similar problem with chronic constipation and “taking” all that stuff (magnesium etc) wasn’t appealing to me. I did some research on the RDA for daily fiber intake and adjusted my diet accordingly. We supposedly need 30-35 g of fiber a day. There’s no way most of us come close to that without a huge effort. So, lots of beans, oat bran cereal, unprocessed fruits, and even Fiber One cereal (or bars). Eating a super fiber rich diet “cured” my constipation, with the added benefit of keeping the weight off. However, being paranoid about pesticides in fruit, I eat as much organic fruit as I can find, and that does get expensive…
LT
In what proportions of the ingredients, do you make the Power Pudding to have it be successful?
Cindy B.
JR says that taking magnesium oxide worked for him/her. I began taking magnesium (the cheapest form) to improve an irregular heartbeat (which it did) — but a side effect was entering “crap city.” I had always “made a deposit” at least 6 times a day…. now it’s even more — like every single time I pee. I really have no problem with this, except I do hate using extra TP as I want to preserve every tree I can.
Marillyn
Iowa
Get liquid magnesium from Dr. Carolyn Dean. She has the best mag. out there. And it won’t give you the ‘runs’.
Amy G.
I also agree that magnesium should completely solve your problem. I talk a liquid version, and I take it before bed as it possibly also helps with sleep. The liquid magnesium doesn’t taste good, but I drink it straight, followed by some cold pure water.
MG Miller
Good grief, the “remedies” are well-known high-fiber foods (with the exception of applesauce, real apples would be better). Why mix them all together in an unappetizing glop? Just incorporate them into your regular meals once, twice or three times a day as required. I’d rather have wheat bran mixed in with my meat loaf or soup than to take it in this “pudding.”
By the way, applesauce is a component of the controversial B.R.A.T. diet for children’s diarrhea – bananas, rice, applesauce, and toast. Why would it be recommended here for constipation?
Helen M
I have seen this before on your website, but dismissed it because I have celiac disease. However, I am up to 7 stool softeners a day without 100% success. My mother used to eat prunes and found that helpful; however I did not. Now I am wondering if oat bran can be substituted for the wheat bran. Assuming, of course, that I can find it. Has anyone with celiac tried this with oat bran?
DS
Just taking fiber is not always helpful, especially if you are taking a PPI. I got OFF the PPI and take magnesium at night and sometimes betaine HCI and digestive enzymes. If you take too much fiber you can block yourself up, for lack of a better expression. I dearly LOVE oat bran mush, but in the past it gave me the worst constipation I ever had.
I no longer have problems, but when I did, my husband called prune juice “the nuclear option.”
DW
There is increasing buzz about wheat being intrinsically constipating, even whole wheat products. I must say that I tend to scoff at the huge number of people adopting a gluten-free diet these days, but in spite of my prejudice, and doing the same because I have found that wheat is constipating for me. In my case, I would think I would not have to be nearly as scrupulous as a person with celiac disease. In any event, it might not be a bad idea to consider substituting something else for the wheat bran in the power pudding recipe.
Sally
Would rice bran work? I have heard it is healthier than wheat bran.
JR
I have found that taking Magnesium Oxide (very inexpensive and the one I take is in tablet form – 450 mg.) OR the herb Cascara Sagrada (found as a capsule) is very effective. There is no cramping or bloating and works like a charm. I have been taking for years and passed this info to many of my friends, who also find that it works for them.
Lisa
I had this problem too, and then I tried to go without any wheat for a few days. The problem went away! Now, I usually go through the day without any gluten, but now and then I go out to a restaurant and order a sandwich for a treat and the problem comes right back. This has happened so many times, and so predictably, that I am completely sure that the gluten is at the root of the problem.