Natural Laxatives: Homemade Recipes

Constipation is a common problem, affecting about 16% of US adults and one in three adults over 60. It can be uncomfortable and even painful. While there are over-the-counter medications available, natural laxatives are often more effective and don't carry the same risk of side effects or addiction.

Natural laxatives have been used for over 2,000 years to alleviate constipation and promote digestive health. They include foods, beverages, and herbs that provide fibre, hydration, and probiotics.

- High-fibre foods: lentils, split peas, whole grain bread, fibrous fruits like apples and bananas, and vegetables like broccoli, carrots, and leafy greens.

- Water: staying hydrated is crucial for regular bowel movements and preventing constipation. Aim for at least 1.8 litres or about seven to eight 8-ounce glasses of clear liquid daily.

- Probiotics: good bacteria that balance the gut microbiome and improve digestive health. Probiotic foods include kefir, kombucha, sauerkraut, kimchi, and probiotic yogurt.

- Aloe vera juice: packed with enzymes, vitamins, minerals, and electrolytes that help soften stools and aid digestion.

- Chia seeds: absorb water in the gastrointestinal tract, forming a gelatinous substance that easily moves through the intestines.

- Flaxseeds: an excellent source of fibre that adds bulk to stools and treats both constipation and diarrhoea.

- Leafy green vegetables: a great source of fibre and magnesium, which softens stools and draws water into the gut.

- Psyllium: a soluble, non-fermentable fibre that increases the bulk and consistency of bowel movements.

- Senna: an herbal laxative that stimulates the nerves in the gut and speeds up bowel movements.

- Castor oil: a natural, mild stimulant laxative that reduces straining during defecation and enhances the feeling of complete evacuation.

Drink more water

Water is one of the most important natural laxatives. It helps to prevent and relieve constipation by keeping the body hydrated and promoting regular bowel movements. The colon needs water to produce soft and easy-to-pass stools. When the body is dehydrated, the colon absorbs too much fluid from the waste in the intestines, resulting in dry and hard stools that are difficult to pass. Staying hydrated ensures the colon has enough water to produce stools with the right consistency.

Drinking more water is a simple yet effective way to prevent and relieve constipation. It is a natural laxative that can be easily incorporated into the daily routine. It is also a safe and inexpensive alternative to over-the-counter laxatives, with minimal side effects.

It is recommended to drink 1.5 to 2 litres of water per day to stay well-hydrated and promote healthy bowel movements. This amount may vary depending on individual needs and activity levels. In addition to increasing water intake, it is also beneficial to follow a balanced diet and exercise regularly to prevent and relieve constipation.

Water is a crucial component in the treatment of constipation. It works by hydrating the body and ensuring that the colon has enough water to produce stools of the right consistency. By drinking adequate amounts of water, individuals can effectively prevent and relieve constipation, avoiding the discomfort and pain associated with this condition.

Water is often the first line of defence against constipation. It is a simple, natural solution that can be easily implemented. By increasing water intake, individuals can improve their digestive health and promote regular bowel movements. In addition, water is a cost-effective option that does not carry the same side effects as over-the-counter laxatives.

Eat more fibre

Eating more fibre is a simple dietary solution for constipation. Fibre-rich foods can regulate your bowel movements within days.

Fibre is found in many foods, such as:

• Oatmeal and flax meal (ground flax seeds)
• Raisins and other dried fruits
• Chia seeds
• Berries
• Legumes (beans, chickpeas, lentils, peas, and peanuts)
• Flaxseeds
• Leafy greens (spinach, kale, and cabbage)
• Apples
• Prunes
• Kiwi

It's important to note that increasing your fibre intake should be accompanied by an increase in your water intake as well. This is because fibre needs water to help it move through the digestive tract. Without enough water, increasing your fibre intake could worsen constipation.

Try a stool softener

Stool softeners are an effective way to relieve constipation. They work by drawing water into the stool, reducing friction and making it easier to pass. Dehydration is a common cause of constipation, so it's important to ensure you're well-hydrated. Drinking a large glass of water may be enough to trigger a bowel movement.

Stool softeners can be purchased over the counter, with common options including docusate sodium (Colace) and docusate calcium (Surfak). These are considered safe for short-term use during pregnancy.

However, it's important to note that stool softeners may take 12 hours to three days to take effect, so it's not an immediate solution. They can also cause minor cramping, as they are gentle laxatives.

If constipation persists or is accompanied by other symptoms, it's important to consult a doctor.

Take a laxative stimulant

Stimulant laxatives are a type of laxative that can be purchased over the counter at a pharmacy or online. They work by squeezing the intestines to force a bowel movement and may take up to 6 to 12 hours to take effect. They are recommended primarily for severe constipation that does not respond to other treatment methods. It is recommended to avoid laxatives until underlying causes have been ruled out.

Some examples of stimulant laxatives include:

• Bisacodyl (Dulcolax, Ducodyl, Correctol)
• Senna sennosides (Senokot)

Stimulant laxatives can be paired with a stool softener, such as docusate sodium (Colace) or docusate calcium (Surfak). These work by pulling water from your intestines to moisten the stool, allowing it to exit your body more easily.

It is important to note that laxatives may have side effects such as cramping, diarrhoea, bloating, and gas. They may also cause dehydration and electrolyte imbalances. Therefore, it is recommended to consult a doctor or pharmacist before taking any laxatives to ensure they are safe for you.

Drink aloe vera juice

Aloe vera juice is a popular choice at many health food cafes and natural food stores. It is also a natural laxative that can help treat constipation. The outer portion of the aloe vera plant contains compounds called anthraquinones, which have a laxative effect.

If you are trying aloe vera juice for the first time, it is recommended to start with a small serving of 1 cup or 8 ounces (oz) of juice. While researchers are aware of aloe vera’s laxative effect, the United States Food and Drug Administration (FDA) has not established that the plant is safe to use for this purpose. Therefore, it is important to speak with a healthcare professional about the juice before incorporating it into your daily diet.

Aloe vera juice is available for purchase in health food stores and online.

Frequently asked questions