Maximizing Laxative Efficacy: Strategies For Enhanced Relief

Laxatives are a type of medicine used to treat constipation. They can be bought over the counter or prescribed by a doctor. While they can be effective, they should be used sparingly and safely. There are several types of laxatives, including bulk-forming laxatives, stool softeners, lubricant laxatives, osmotic laxatives, saline laxatives, and stimulant laxatives. Each type works differently, but they all aim to increase stool frequency and improve consistency. For example, bulk-forming laxatives increase the weight of the stool, stimulating the bowel, while stool softeners and osmotic laxatives work by increasing the amount of water absorbed by the stool, making it softer and easier to pass. Lubricant laxatives coat the stool and intestinal lining to retain moisture, and saline laxatives draw water into the small intestine to encourage a bowel movement. Stimulant laxatives speed up the movement of the digestive system.

To make laxatives more effective, it is important to stay hydrated, as many types of laxatives require water to work properly. Additionally, following a balanced diet rich in fibre and regular exercise can help prevent constipation and improve digestive health.

Drink lots of water

Drinking plenty of water is one of the simplest ways to make laxatives more effective. Water is essential for preventing and relieving constipation. When you are constipated, it is usually because your colon has absorbed too much fluid from the waste in your intestines, resulting in dry and hard stools. Staying hydrated helps to soften stools and get things moving again.

It is recommended that you drink the equivalent of at least eight 8-ounce cups of water daily to help prevent constipation. This amounts to about 1.9 litres of water per day. However, when taking laxatives, it is important to drink even more water to ensure their effectiveness and reduce the possibility of side effects such as gas and cramps.

Water is not the only way to stay hydrated. You can also drink teas, soups, and other forms of liquids to stay hydrated and prevent constipation. Getting plenty of exercise and limiting the amount of dairy in your diet can also help relieve constipation.

It is important to note that laxatives should be used sparingly and only when necessary. They can have side effects and may mask underlying health issues. If constipation continues despite your efforts to relieve it, consult your doctor.

Eat a fibre-rich breakfast

Eating a fibre-rich breakfast is a great way to make laxatives more effective. Fibre is a natural laxative that can be found in many foods and is recommended by doctors for treating constipation. It works by increasing the water content and bulk of the stool, making it easier to pass through the colon.

A fibre-rich breakfast can help regulate bowel movements within days. Try a combination of oatmeal and flax meal, as flax seeds are extremely rich in fibre and omega-3 fatty acids. You can also add raisins to further increase the fibre content. Dried fruit is another great option, as it is very high in fibre. For example, a 2017 study found that 100g of cooked pulses provides around 26% of the daily fibre intake recommended by doctors in the US.

Other fibre-rich foods that can help with constipation include chia seeds, berries, legumes (such as beans, chickpeas, lentils, peas, and peanuts), flaxseeds, leafy greens (such as spinach, kale, and cabbage), apples, rhubarb, oat bran, prunes, kiwi, whole wheat bread, cereals, and pasta.

It is important to note that increasing fibre intake can cause abdominal cramping, bloating, or gas. Therefore, it is recommended to gradually increase fibre intake and ensure adequate water consumption, as fibre needs water to help it move through the digestive tract.

Try natural laxatives

Natural laxatives can be as effective as over-the-counter products in preventing constipation. They can be safe and inexpensive alternatives with minimal side effects. Here are some natural laxatives that can help keep you regular by increasing stool frequency and improving stool consistency:

• Chia seeds: These are particularly high in fibre, with 9.6 g in just 1 ounce (28.4 g). They mainly contain insoluble fibre, but about 7–15% of the total fibre content comprises soluble fibre.
• Berries: Most varieties of berries are also relatively high in fibre, containing both the soluble and insoluble types. For example, blueberries provide 3.6 g of fibre per cup (150 g).
• Legumes: These include beans, chickpeas, lentils, peas, and peanuts. They are high in fibre. For example, 1 cup (180 g) of boiled lentils contains 14.2 g of fibre. Eating legumes can also help increase your body’s production of butyric acid, which may act as a natural laxative.
• Flaxseeds: These have natural laxative properties. Flaxseed flour has been shown to be slightly more effective than lactulose at relieving constipation. They also contain a good mix of both soluble and insoluble fibre. A 3/4-cup (100 g) serving of flaxseeds provides 27.3 g of dietary fibre. That said, a typical serving of flaxseed is 1 tablespoon (tbsp).
• Kefir: This is a fermented milk product that contains probiotics, which can help increase regularity while improving stool consistency and speeding intestinal transit.
• Leafy greens: Eating spinach, kale, and cabbage can help improve regularity and prevent constipation. For example, each cup (25 g) of raw kale provides 1 g of fibre. Leafy greens are also rich in magnesium, which helps draw water into the intestines to help pass stools.
• Apples: These are high in fibre, providing 3 g of fibre per cup (125 g), and pectin, a type of soluble fibre that may act as a laxative.
• Rhubarb: This also contains sennoside, specifically sennoside A, which leads to a laxative effect. It also contains nearly 2.2 g of fibre per cup (122 g).
• Oat bran: Oat bran is high in soluble and insoluble fibre. Just 1 cup (94 g) of raw oat bran provides a significant amount of fibre.
• Prunes: These contain 7.7 g of fibre in a 1-cup (248-g) serving. They also contain a type of sugar alcohol known as sorbitol, which acts as a laxative when consumed in large amounts.
• Kiwi: One cup (180 g) of kiwi contains 5.4 g of fibre. The fruit also contains pectin, which can help relieve constipation.
• Magnesium citrate: Magnesium citrate increases the amount of water in the intestinal tract, which causes a bowel movement. It has been shown to be more bioavailable and better absorbed in the body than other types of magnesium.
• Coffee: Coffee contains caffeine, which may affect the time it takes for substances to move through your digestive tract, although the evidence is inconclusive. Acids in both caffeinated and decaffeinated coffee stimulate a hormone called gastrin, which makes the muscles of your stomach contract, starting the process of moving waste through your colon.
• Psyllium: Psyllium is a type of fibre derived from the husk and seeds of the Plantago ovata plant. Psyllium husks are indigestible but retain large amounts of water, so they act as a stool-bulking agent. Although psyllium is generally safe, it can cause an intestinal obstruction if not taken with large amounts of fluids.
• Sugar substitutes: These may have a laxative effect because they pass through the gut mostly unabsorbed, drawing water into the intestines and speeding up transit. For example, case studies suggest that excessive consumption of sugar-free chewing gum containing sorbitol may lead to diarrhoea.

In addition to incorporating these natural laxatives into your routine, it is important to stay well-hydrated, follow a healthy diet, and make time for regular physical activity. These steps will help prevent constipation and keep your digestive system healthy.

Use stool softeners

Stool softeners are a type of laxative called emollient laxatives. They are gentle medications with mild effects, typically containing docusate sodium and docusate calcium as the active ingredients. They work by adding moisture to stools, making them softer and easier to pass. This is especially helpful for those with temporary constipation or mild, chronic constipation.

Stool softeners are available in various forms, including oral softgel capsules, tablets, liquids, and syrups. They are usually taken at bedtime and should be taken exactly as directed by a doctor. It is important not to take more or less than the prescribed amount or to take it more frequently than advised.

While stool softeners are generally gentle, some oral liquid formulations may cause throat irritation when swallowed. Additionally, mineral oil, a type of lubricant laxative, should not be used simultaneously with stool softeners. Mineral oil can interfere with the absorption of fat-soluble vitamins, and if inhaled, it can cause pneumonia. Therefore, it should only be used for a few days.

Stool softeners may be most effective when immediate relief is not required, but the goal is to regulate bowel movements within a few days. They typically take longer to work compared to other laxatives, with an average time frame of 24 to 48 hours.

Exercise regularly

Exercise is a great way to get things moving in your digestive tract and can be a natural laxative. Moving your body stimulates the muscles in your colon, helping to move stool along. It can also help to get things moving if you've been constipated.

Exercising regularly is a great way to prevent constipation. It is recommended to get at least 150 minutes of moderate aerobic activity per week, or about 30 minutes per day for five days. This could include walking, jogging, swimming, or cycling. If you are new to exercise, start slowly and gradually increase the duration and intensity of your workouts over time.

In addition to aerobic exercise, core exercises can also be beneficial for digestive health. Yoga, Pilates, and other core-strengthening exercises can help to improve bowel function and may be especially beneficial for chronic constipation.

It's important to note that exercising vigorously after a large meal may worsen constipation. It's best to wait at least two hours after eating before engaging in vigorous exercise.

If you are experiencing constipation, a gentle walk or some light stretching may be a good place to start. This can help stimulate your digestive system and encourage a bowel movement.

While exercise is a great way to promote digestive health, it is not a substitute for a healthy diet and adequate fluid intake. Be sure to eat plenty of fibre-rich foods and drink enough water to stay hydrated.

If constipation persists or is accompanied by other symptoms, be sure to consult your doctor.

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