Summary of 12 Best Natural Laxatives That Cure Constipation— Eat This Not That:
*In this modern age, where over-the-counter laxatives are readily available, some individuals still prefer natural solutions to their constipation issues. Natural laxatives are perceived to be better for overall health and are considered gentler on the digestive system with fewer potential side effects compared to over-the-counter laxatives.
Historical evidence suggests that humans have been utilizing natural laxatives for thousands of years. In fact, a 5,300-year-old mummy found in 1991 provided proof that our ancestors also faced the common issue of constipation and sought natural remedies. While they might have had limited options back then, we are fortunate to have a wide variety of food and drink choices that can aid in promoting healthy bowel movements.
Prunes are perhaps the most well-known natural laxatives. High in fiber and sorbitol, prunes have an osmotic effect when consumed in large amounts. Sorbitol attracts water into the gut, softening stools and facilitating bowel movements. However, one would need to consume approximately 8-10 dried prunes to experience the laxative effect, which might be challenging for some individuals. An alternative option is prune juice, where studies have shown that 8 ounces can relieve constipation, although it adds 182 additional calories and may cause bloating and gas.
Kiwifruit has also been proven effective in relieving constipation without any side effects. Kiwis are not only high in fiber but also contain an enzyme called actinidin, which stimulates receptors in the colon and improves laxation. Just two medium peeled green kiwifruits per day can result in a significant improvement.
Rhubarb, known for its culinary use in pies and crumbles, has also been found to have a laxative effect. Its fiber content, combined with laxative compounds like sennosides, promotes intestinal contraction and movement. Stewed, roasted, pureed, or made into chutney, rhubarb is a versatile ingredient that can be incorporated into various dishes.
Acacia powder, made from ground-up acacia gum, offers another natural option for constipation relief. Similar to psyllium, it is slowly fermented and is unlikely to cause bloating or gas. The effective dose may vary, so starting with a small dose and increasing gradually is recommended.
Oats, especially soluble fiber-rich oats, absorb water to form a gel-like substance. This gel increases stool softness and promotes easier passage. Incorporating oats into your diet through oatmeal, overnight oats, or oat bran can provide the necessary fiber for healthy bowel movements.
Chia seeds, known for their high fiber content, especially soluble fiber, aid in stool softening and ease of passage. Soaking chia seeds in liquid, such as overnight oats or chia pudding, allows them to absorb water and create a gel-like consistency.
Flax seeds, containing both soluble and insoluble fiber, are another natural laxative option. When ground, they tend to be more effective than when used whole. Flax seeds can be added to smoothies, muffins, or used as a topping for oatmeal or yogurt.
Jerusalem artichokes, high in inulin, a soluble fiber, also promote bowel movements. In addition to its laxative effect, Jerusalem artichokes offer various health benefits, including preventing constipation, aiding in acne prevention, reducing cholesterol, promoting weight loss, boosting the immune system, and improving gut and cardiovascular health.
Kefir, a fermented milk product, has been shown to improve constipation in one study. Participants who consumed 500 milliliters per day for four weeks experienced an increase in bowel movement frequency and improvement in stool consistency. However, it’s important to note that many kefir products contain added sugar, which can be a concern if consumed daily.
Coffee, known for its stimulant properties, can increase gut motility and aid in bowel movements. The caffeine content in coffee contributes to its laxative effect, along with the antioxidant chlorogenic acid. Even decaffeinated coffee can be effective, and consuming it hot tends to be more effective than drinking it cold.
Hydration plays a vital role in addressing constipation. Drinking enough water helps soften stools and promotes regular bowel movements. Staying well hydrated along with incorporating natural laxatives into your diet, following a healthy eating pattern, and engaging in regular physical activity can optimize digestive health.
While natural laxatives offer a gentle and potentially more favorable option for treating constipation, it’s important to remember that individual needs and responses may vary. It’s advisable to consult with a healthcare professional or registered dietitian when considering a natural laxative regimen to ensure it aligns with personal health goals and overall well-being.
