What helps to quickly alleviate constipation? While a range of prescription medications are available to treat this condition rapidly, not all are considered safe. Instead, there are natural laxatives that can work just as well for some people.
Certain foods, herbs, and plants have been used to relieve constipation for over 2,000 years.
People have always known that bowel movements are necessary for good health, but in today’s fast-paced society, a poor diet, stress, or frequent travel can hinder proper digestion.
Why choose natural laxatives?
Today, there are dozens of different laxatives available on the market to help those who frequently suffer from constipation, ranging from herbal teas and detox tinctures to pills and enemas. Technically, there are several types of laxatives that work in various ways, including: stimulant agents; saline and osmotic products; bulk-forming agents; and surfactant agents.
However, natural laxatives often do the job without many of the unpleasant side effects that prescription laxatives can cause.
It is important to realize that while over-the-counter or prescription laxatives may help resolve short-term constipation symptoms, they do not address underlying digestive issues. In fact, they can worsen the problem further. They can cause unwanted and dangerous side effects and may even lead to dependency, as the body begins to rely on them over time to function properly.
Our bodies have an amazing natural ability to cleanse and detoxify themselves; we just need to provide the right nutrients and hydrating fluids.
Short-term or chronic constipation can arise from several different reasons, including:
– consuming a diet low in both insoluble and soluble fiber
– dehydration
– stress
– lack of sleep
Best Natural Laxatives
Most foods that promote regular bowel movements do not work immediately but rather help you maintain regularity in the long term. Here are the best natural laxatives:
1. Fiber
While increasing your intake of fiber-rich foods may not resolve all cases of constipation, it is certainly one of the first steps to take.
Aim for between 25-40 grams of fiber per day.
Adult men/older individuals need a higher amount than women and children.
Fiber-rich fruits and vegetables include:
– Avocado
– Pears
– Berries
– Figs
– Peas
– Okra
– Cabbage
2. Water
The benefits of drinking water are immense but often overlooked. Your kidneys and liver need water to cleanse the blood, produce urine, and yes, to help your body eliminate waste.
When you drink enough water, you are less likely to experience constipation and diarrhea, which can be exacerbated in some cases by dehydration.
3. Probiotic Foods
Probiotics are good bacteria in the gut that can balance out different types of harmful bacteria. They help create a healthy environment in the gut microflora and can help protect you from digestive issues, including constipation or diarrhea.
Probiotic foods include kefir, sauerkraut, kimchi, and probiotic yogurt.
Just make sure that when you buy dairy products, you always choose goat milk products, organic kefir, raw dairy products, or dairy that does not contain A1 casein. Pasteurized/homogenized low-quality dairy or too much dairy in general (especially if someone has lactose intolerance symptoms) can cause inflammation and contribute to digestive dysfunction.
4. Aloe Vera Gel
Aloe vera is one of the oldest and most researched natural laxatives that exist.
Aloe is a plant full of enzymes, vitamins, minerals, and electrolytes that help soften stools and heal the intestines. For example, anthraquinones are compounds found in aloe that act as a laxative by increasing the water content in the intestines and stimulating mucus secretion.
Aloe vera has anti-inflammatory components that reduce swelling and improve the function of digestive organs, facilitating bowel movements. Other benefits of the plant include its ability to help normalize acid/alkaline balance and pH, reduce yeast formation, and encourage the growth of good digestive bacteria.
For constipation, take 100-200 milligrams of aloe vera per day.
5. Chia Seeds
One of the benefits of chia seeds is their ability to absorb water in the gastrointestinal tract and thus act as a natural laxative.
Consume 1-3 tablespoons per day. To get the most nutrients from the food and maximize the potential benefits of chia seeds, try soaking them before adding them to a recipe or smoothie. Mix them in a 1:10 ratio of chia to water and let them sit for 30 minutes to two hours.
6. Flaxseeds
Flaxseeds are an excellent source of fiber, which adds bulk to the stool and helps it pass through the intestines. They provide about 3 grams of fiber per tablespoon. As an added bonus, flaxseeds work to treat both constipation and diarrhea, according to research studies.
They are virtually tasteless, and one of the benefits of flaxseeds is that they are easy to incorporate into recipes you already make, such as oatmeal, baked goods, and smoothies.
To get the most health benefits, experts usually recommend ground flaxseeds instead of whole flaxseeds.
Remember that whenever you eat a lot of fiber, you need to ensure you drink plenty of water, as a high amount of fiber without enough hydrating liquids can lead to even more digestive issues!
7. Senna Tea
Senna leaves, fruits, and pods have been used for centuries in the form of tea as a purgative or natural laxative. Senna tea is FDA-approved as an over-the-counter laxative.
How can it help? In controlled studies, Senna has been shown to soften stools while increasing the frequency and weight of bowel movements.
The most common potential side effects are gastrointestinal disturbances, but these can often be avoided if you do not take more than the recommended dose and do not use any Senna product for more than a week.
8. Prune Juice
Prune juice has long been considered an effective remedy for constipation, especially in the elderly population. Cleveland Clinic recommends daily consumption of prune juice as part of a diet to prevent constipation.
At least one reason for this improvement involves the fiber in prune juice. This insoluble fiber feeds the healthy bacteria in your digestive system, responsible for digestive health.
