Natural Relief: Crafting A Homemade Laxative

Constipation is a common issue that can be uncomfortable and even painful. It is characterised by infrequent, difficult, and sometimes painful bowel movements. While over-the-counter laxatives are available, they can have unpleasant side effects and may not address the underlying causes of constipation. Natural laxatives, on the other hand, can be just as effective and have the added benefit of providing additional nutrients and fibre.

Natural laxatives work in several ways. Some act as stool softeners, making bowel movements less strained by softening hard stools. Others are lubricant laxatives that coat the colon, preventing water from being drawn from the stool and allowing for smoother passage through the digestive tract. Bulk-forming laxatives add bulk to the stool, making it easier to pass. Saline laxatives, such as magnesium citrate, work quickly and trigger a bowel movement in as little as 30 minutes.

There are many natural laxatives that can be incorporated into your diet to promote regularity. These include:

- Chia seeds

- Berries

- Legumes

- Flaxseeds

- Kefir

- Leafy greens

- Prunes

- Apples

- Rhubarb

- Oat bran

- Kiwi

- Coffee

- Psyllium

- Aloe vera

- Coconut water

- Senna leaf, fruit and pods

- Slippery elm

- Mineral oil

- Castor oil

- Cascara sagrada

Eat more fibre-rich foods, such as whole grain bread, cereal, fruits, vegetables, nuts, legumes, flax seeds, and chia seeds

Fibre-rich foods are an excellent natural laxative and can help to prevent constipation. Constipation is not only uncomfortable but can also lead to health complications. Increasing your fibre intake can help to soften your stool, making it easier to pass.

Fibre-rich foods include whole grain bread, cereal, fruits, vegetables, nuts, legumes, flax seeds, and chia seeds. Whole wheat bread, for example, is an excellent source of insoluble fibre. The outer layer of the wheat kernel, known as wheat bran, is rich in insoluble fibre. A 2017 study found that increasing bran intake significantly improved bowel habits in infants and older children.

Fruits such as apples, pears, berries, kiwis, prunes, oranges, grapefruits, and grapes are also high in fibre. They contain a good amount of water, which helps to ease digestion and prevent constipation. The skins of fruits like apples, pears, and mangoes contain insoluble fibre, so it's best to eat them unpeeled. Just be sure to wash them first.

Vegetables like spinach, Brussels sprouts, broccoli, Jerusalem artichokes, chicory, artichokes, and sweet potatoes are excellent sources of fibre. They add bulk to your stool, making it easier to pass.

Legumes, including beans, peas, and lentils, are another great option. They are very high in fibre and contain a form of starch called resistant starch, which acts like insoluble fibre in your digestive tract.

Nuts are also a good source of fibre. For example, almonds are rich in insoluble fibre, which can help with constipation.

Flax seeds and chia seeds are also fibre-dense foods. They contain both insoluble and soluble fibres, which help to soften your stool and facilitate its passage.

When increasing your fibre intake, it is important to also increase your water intake. Fibre needs water to help it move through your digestive tract. Staying hydrated will help keep your bowel movements regular and your stool soft.

Drink more water

Water is a simple yet powerful natural laxative. It is one of the most important factors in preventing and treating constipation. When the colon absorbs too much fluid from the waste in your intestines, it leaves dry and hard stool behind, resulting in constipation. Drinking plenty of water keeps the body hydrated and helps to soften stools, making them easier to pass.

It is recommended to drink at least eight 8-ounce cups of water daily to maintain regular bowel movements and prevent constipation. However, it is important to note that other fluids such as teas, soups, and other liquids can also contribute to your daily fluid intake. Staying hydrated amplifies the effects of natural laxatives like fiber, making it crucial to increase water consumption alongside a high-fiber diet.

In addition to preventing constipation, drinking water throughout the day has numerous health benefits. It aids in digestion, improves skin health, regulates body temperature, and helps deliver nutrients and oxygen to cells. Water is essential for maintaining overall health and supporting various bodily functions.

While increasing water intake is beneficial, it is important to be mindful of other dietary and lifestyle factors that can contribute to constipation. Consuming a balanced diet rich in fiber, regular exercise, and managing stress are all important components of maintaining digestive health and preventing constipation.

If you are experiencing constipation, increasing your water intake is a simple and effective first step. However, if constipation persists or is accompanied by other symptoms, it is important to consult a healthcare professional. They can help identify any underlying health issues and provide guidance on managing constipation effectively.

Try natural laxatives, such as aloe vera, coconut water, and prune juice

Natural laxatives can be a great way to relieve constipation and improve overall digestive health. Here are some ways to prepare natural laxatives using aloe vera, coconut water, and prune juice:

Aloe Vera

Aloe vera is a well-known natural laxative that can help stimulate the digestive system. To use aloe vera as a laxative, you can consume aloe vera juice, which is made from the gel of the aloe vera plant. Look for pure aloe vera juice or make your own by blending the gel with water. You can also find aloe vera in supplement form, such as capsules or tablets, which can be taken orally. When using aloe vera as a laxative, it's important to start with a small dose and increase gradually as needed, as it can have a strong effect.

Coconut Water

Coconut water is a natural source of electrolytes, particularly potassium, and is known for its hydrating properties. Its high potassium content may contribute to its mild laxative effect. To use coconut water as a natural laxative, simply drink it as is, aiming for pure coconut water without added sugars or artificial ingredients. Coconut water is generally well-tolerated and can be consumed daily, but it's always best to start with a small amount to see how your body reacts.

Prune Juice

Prunes and prune juice are widely recognized as a natural remedy for constipation. Prunes contain sorbitol, a sugar alcohol that acts as a laxative. To use prune juice as a natural laxative, drink 4 to 8 ounces each morning to stimulate a bowel movement. You can also eat whole prunes, which provide additional fiber. Prune juice is generally safe for both children and adults, but it's important to stick to the recommended serving size as consuming too much can have adverse effects.

Additional Tips

When preparing and consuming these natural laxatives, keep the following in mind:

• Start with small amounts and adjust as needed.
• Stay well-hydrated by drinking plenty of water.
• Consume a balanced diet rich in fiber to promote digestive health.
• Consult with a healthcare professional if constipation persists or if you have any concerns.

Consume probiotics, like kefir, kombucha, and yoghurt

Probiotics are an excellent natural way to relieve constipation. Probiotics are live, beneficial bacteria that occur naturally in the gut. Consuming probiotics can help improve the balance of bacteria in the gut, which can prevent constipation.

Kefir, kombucha, and yoghurt are all excellent sources of probiotics.

Kefir is a fermented drink, traditionally made with cow's or goat's milk. It is made by adding kefir grains to milk and allowing the mixture to ferment for 18-24 hours. The grains are then removed, and the remaining liquid is the kefir. Kefir is a potent source of probiotics, containing up to 61 strains of bacteria and yeasts. It has been shown to speed up the passage of stools through the colon, improve the frequency and bulk of bowel movements, and reduce the need for laxatives. Kefir is also low in lactose, making it a good option for those with lactose intolerance.

Kombucha is another fermented drink, made from tea, bacteria, and sugar. It is produced by mixing a symbiotic culture of bacteria and yeast with green or black tea and allowing the mixture to ferment for 10-14 days. Kombucha contains probiotics and offers the additional benefits of the tea used to make it. Green and black teas are high in antioxidants, which can help fight chronic disease. Kombucha may also have anticancer effects, promote fat loss, and improve blood sugar control. However, it does contain caffeine and traces of alcohol, so it may be best avoided by those who are pregnant or breastfeeding.

Yoghurt is another well-known source of probiotics. It can aid digestion and is a good option for those looking to improve their gut health.

When consuming probiotics to relieve constipation, it is important to remember that natural laxatives may not work as well as over-the-counter options. Additionally, they should not be used excessively, as long-term or excessive use can lead to dependency or other health problems. It is always best to consult with a healthcare provider before starting any new treatment.

Use lubricant laxatives, such as mineral oil, to coat the colon and prevent water from being drawn from the stool

Lubricant laxatives, such as mineral oil, are a great natural alternative to over-the-counter laxatives. They work by coating the colon and stool with a waterproof film, which keeps moisture in and lubricates the intestinal walls. This prevents the colon from drawing water from the stool, ensuring a smoother passage of waste through your intestines.

Mineral oil is a safe and effective lubricant laxative that has been used for many years to treat constipation. It is available over the counter in liquid or oral form, or as an enema. The oral form can be taken directly or mixed with water or another drink. The enema comes in a squeezable tube, allowing you to deliver the oil directly into your rectum.

It is important to note that mineral oil should not be taken with meals as it can interfere with the absorption of several important nutrients, including vitamins A, D, E, and K, as well as minerals like calcium, phosphorus, and potassium. Therefore, it is usually taken at night on an empty stomach. However, taking it on an empty stomach can cause its own unpleasant side effects, such as stomach upset and nausea. To avoid this, you can take nutritional supplements at least two hours before or after consuming mineral oil.

Mineral oil usually takes about 6 to 8 hours to work, so it is recommended to take it before bedtime to avoid interruptions during the night. The dosage varies depending on age and medical condition, with adults typically taking 15 to 45 milliliters orally. It is important not to exceed the recommended dosage and to consult a doctor if symptoms persist or worsen.

While mineral oil is generally considered safe, there are some potential side effects to be aware of. It may cause rectal leakage, anal itching, and delayed healing of postoperative wounds in the anorectal region. Prolonged use can lead to dependence, disturbing normal bowel movements. Additionally, older adults taking mineral oil are at a higher risk of accidentally inhaling the medication, which can cause lung inflammation.

Mineral oil is not recommended for children under 6, elderly bedridden patients, pregnant women, or those with certain medical conditions or swallowing abnormalities. It should also not be taken for more than a week unless directed by a doctor.

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