Protocol · Digestive Health
Constipation-Predominant Irritable Bowel Syndrome (IBS-C) Supportive Care Protocol
Psyllium Fiber and Probiotics are the core of this stack, with 6 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Constipation-Predominant Irritable Bowel Syndrome (IBS-C) Supportive Care.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
8 supplements · none graded yet
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Psyllium Fiber | Amount listed: 5–10 g daily in divided doses, gradually increased; with plenty of water | Soluble fiber that adds bulk and softens stool; best-studied fiber for IBS-C | Not graded yet | ||
| Probiotics | Amount listed: 10–50 billion CFU daily (Bifidobacterium infantis 35,624, B. lactis DN-173 010) | Restore gut microbiome balance; specific strains shown to help IBS symptoms | Not graded yet | ||
| Supporting stackListed as additions to the core | |||||
| Peppermint Oil (Enteric-Coated) | Amount listed: 180–225 mg enteric-coated capsules 2–3 times daily before meals | Antispasmodic that relaxes intestinal smooth muscle; reduces abdominal pain | Not graded yet | ||
| Magnesium | Amount listed: 300–500 mg magnesium citrate or oxide daily | Osmotic laxative effect; also supports muscle relaxation and reduces stress | Not graded yet | ||
| Partially Hydrolyzed Guar Gum (PHGG) | Amount listed: 5 g daily mixed with liquid | Prebiotic fiber that improves stool consistency and supports beneficial bacteria | Not graded yet | ||
| Triphala | Amount listed: 500–1,000 mg before bed | Ayurvedic herbal combination with gentle laxative and gut-supportive effects | Not graded yet | ||
| Vitamin D | Amount listed: 2,000–4,000 IU daily | Deficiency associated with IBS; supplementation may improve symptoms | Not graded yet | ||
| Aloe Vera | Amount listed: 100–200 mg aloe vera latex or 50 mL juice daily (short-term) | Contains compounds with laxative effects; may help IBS-C symptoms | Not graded yet | ||
Shop the evidence-backed picks
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How this protocol works
In plain language
IBS-C is a functional bowel disorder characterized by chronic abdominal pain associated with constipation (hard or lumpy stools, straining, incomplete evacuation, infrequent bowel movements). Unlike regular constipation, IBS-C involves recurring abdominal pain that relates to bowel movements. It affects quality of life significantly and can be frustrating to manage. The gut-brain connection is central to IBS - stress and emotions affect gut function, and gut symptoms affect mood.
CRITICAL: IBS is a diagnosis of exclusion - make sure other conditions (celiac disease, inflammatory bowel disease, thyroid problems, colon cancer in appropriate age groups) have been ruled out. See a doctor for new symptoms, warning signs (blood in stool, unexplained weight loss, family history of colon cancer, onset after age 50, progressive worsening). Treatment often involves a combination of dietary changes (low FODMAP diet can be very helpful), stress management, and sometimes medications (linaclotide, lubiprostone, plecanatide are FDA-approved for IBS-C). These supplements support management alongside these approaches.
Psyllium Fiber* is the best-studied fiber for IBS-C. It's a soluble fiber that forms a gel, adding bulk and softening stool without causing as much gas as insoluble fiber. Start slowly and increase gradually.
Probiotics* help rebalance the gut microbiome. Certain strains like Bifidobacterium infantis 35624 have been specifically shown to help IBS symptoms.
Peppermint Oil (enteric-coated)* is an antispasmodic that relaxes intestinal muscles, reducing cramping and pain. The enteric coating protects it until it reaches the intestines.
Magnesium* has a natural osmotic laxative effect and also helps with stress and muscle relaxation.
Partially Hydrolyzed Guar Gum* is a prebiotic fiber that improves stool consistency with less bloating than some other fibers.
Triphala* is a traditional Ayurvedic formula with gentle laxative effects.
Vitamin D* deficiency is common in IBS patients, and supplementation may improve symptoms.
Aloe Vera* has laxative properties but should be used cautiously and not long-term.
Expected timeline: Fiber and probiotics may take 2-4 weeks to show benefit. Peppermint oil works more quickly for pain relief. Full benefit often requires 4-12 weeks of consistent use.