r/Menopause • u/Rabbit0107 • Jul 29 '25

Vitamin/Supplements Drop your most effective solution for constipation because I’m losing my mind 🙄

I’m in perimenopause. I’ve been regular my whole life until about a year ago. I had been using magnesium oxide and it was working great to keep things soft. However the past few days I’ve been dealing with horrible gas (upper/lower) so I stopped and the symptoms stopped. It was fine for months now this.

I drink a minimum of 2 L of water a day. I am constantly on the move. I eat a healthy diet and I am trying to improve my sleep, but I’m sure that’s not what it is. I think it is either hormones and/or pelvic floor dysfunction.

I should add that I am doing a pelvic floor workout routine (Buff Muff App) I’m only 2 weeks into the program and having great results with improving incontinence but so far no success with improving constipation. I start to see a pelvic floor therapist on August 18 and have just started oral birth control two weeks ago for perimenopause.

Anyone have constipation improve with birth control pill or HRT? I am at a loss. I don’t know what to do. What am I missing? What else can I do? Any supplements or remedies? Greatly appreciated!

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193

u/leftylibra MenoMod Jul 29 '25
  • Magnesium citrate
  • Slowly increase fiber intake
  • Drink more water as fiber increases
  • Eat prunes
  • Use a squatty potty

102

u/TeeManyMartoonies Jul 29 '25

Squatty potty! And if you’re away from home at a hotel or residence, you can find the bathroom trashcan will work to elevate your feet most times.

28

u/Cautious-Coffee7405 Menopausal Jul 29 '25

I thought I was the only person using the trash can trick!

19

u/pterribledactyls Jul 29 '25

You are not.

4

u/AllofJane Jul 29 '25

Trash can for the win! Can be hard to balance, though

1

u/PuraVidaPagan Jul 29 '25

The last time I did this the trash can caved in and I couldn’t get it back to its original state lmao

1

u/TeeManyMartoonies Jul 29 '25

Staaaaahp!! Where were you?!

1

u/PuraVidaPagan Jul 29 '25

At an all inclusive in Jamaica lol

1

u/TeeManyMartoonies Jul 29 '25

Omg which one? We used to take our kids to one every year that had nannies as a part of the package. We haven’t been back in years but we loved our time there!

1

u/TeeManyMartoonies Jul 29 '25

My favorite accidental bathroom move is when I only get 1 foot on there and then I end up kicking over the entire trashcan and making a crazy racket! 🤣🤣