Laxative Foods: Natural Relief

what are laxative foods

Laxative foods are foods that help to relieve constipation, which is when someone experiences difficult or infrequent bowel movements. Constipation can be caused by a sedentary lifestyle, gastrointestinal conditions, or diet.

Laxative foods are typically high in fibre, which supports the microbiome and gut motility. Fibre-rich foods include legumes, vegetables, and grains.

Other laxative foods include:

- Chia seeds

- Berries

- Flaxseed

- Kefir

- Leafy greens

- Prunes

- Apples, pears, and mangoes

- Coffee

- Olive and flaxseed oils

- Probiotic foods, such as yoghurt, kefir, and sauerkraut

- High-fibre fruits, such as kiwifruit, apples, pears, grapes, blackberries, and raspberries

- Whole wheat bread, cereals, and pasta

Characteristics Values
High-fibre foods Legumes, vegetables, grains, fruits, whole-grain breads and cereals, nuts, seeds, and legumes
Probiotics Yogurt, kefir, sauerkraut, cheese, broccoli, prunes, soybeans, chia seeds, and figs
Magnesium-rich foods Dark leafy greens, avocados, nuts, fortified cereals, chia seeds, dark chocolate, and fatty fish
Liquids Water, prune juice, coffee
Herbal teas Senna, ginger, peppermint, aloe vera
Other Abdominal massage, bowel training, regular exercise

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High-fibre foods such as legumes, vegetables, and grains

High-fibre foods, particularly legumes, vegetables, and grains, are excellent natural laxatives and can help promote regular bowel movements. Fibre is an essential component of a healthy diet and plays a crucial role in maintaining digestive health. There are two types of fibre: soluble and insoluble, and both have unique benefits for digestion. Soluble fibre dissolves in water to form a gel-like substance, slowing digestion and aiding the absorption of nutrients. It also serves as food for the beneficial bacteria in the gut, promoting a healthy balance of gut microbiota. Insoluble fibre, on the other hand, does not dissolve in water and remains relatively intact as it moves through the digestive system. It adds bulk to stool, speeding up the passage of waste through the intestines and softening stool, making it easier to pass. This helps to prevent constipation and maintain regularity.

Legumes, such as beans, lentils, and chickpeas, are excellent sources of both soluble and insoluble fibre. They are particularly rich in a type of soluble fibre called prebiotic fibre, which selectively promotes the growth of beneficial bacteria in the gut, supporting digestive health and overall well-being. Legumes are also high in protein and contain important vitamins and minerals, making them a nutritious addition to any meal. When incorporating legumes into your diet, it is recommended to start with small servings and gradually increase the amount to give your body time to adjust to the increased fibre intake.

Vegetables provide a wealth of fibre, especially when consumed with the skin intact. Dark, leafy greens, such as spinach, kale, and Swiss chard, are packed with insoluble fibre, adding bulk to stool and helping to move waste efficiently through the intestines. Broccoli, cauliflower, and other cruciferous vegetables also contain high levels of fibre, along with valuable nutrients like vitamin C and folate. Carrots, beetroots, and other root vegetables are excellent sources of soluble fibre, which aids in softening stool and promoting regularity. It is best to eat a variety of vegetables to reap the benefits of different types of fibre and ensure a diverse range of nutrients.

Whole grains are another excellent source of fibre and can be easily incorporated into meals. Examples of whole grains include oatmeal, quinoa, brown rice, and whole wheat. These grains contain a good balance of soluble and insoluble fibre, providing digestive support and helping to maintain bowel regularity. They are also rich in nutrients like B vitamins, magnesium, and iron, contributing to overall health and well-being. When choosing grain products, it is essential to select those made from whole grains, as refined grains have had much of their fibre removed during processing. Additionally, gradually increasing your intake of whole grains can help your body adjust to the higher fibre content and minimize potential digestive discomfort.

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Probiotics like yoghurt, kefir, and sauerkraut

Probiotics are beneficial bacteria that may help improve gut health and soften stools, thus easing constipation. They are live microorganisms that have health benefits when consumed. These include improving digestive health and promoting heart health.

Yogurt is perhaps the most well-known natural probiotic. The bacteria found in yogurt is known as Lactobacillus bulgaricus, which are lactic microorganisms that can be found in fermented milk and are extremely beneficial to intestinal health. According to the European Food Safety Authority, yogurt is a natural probiotic because the different types of bacteria found in it help eradicate or alleviate multiple digestion problems, such as lactose maldigestion. However, not all yogurts contain natural probiotics, as some companies eradicate the presence of Lactobacillus bulgaricus once the yogurt has gone through the heat treatment necessary for its production.

Kefir is a fermented milk drink made by adding kefir "grains" (cultures of lactic acid bacteria and yeast) to cow's or goat's milk. It has been linked to various health benefits, such as improving bone health, helping with digestive problems, and protecting against infections. Kefir is a better source of probiotics than yogurt, and people with lactose intolerance can often drink it with no problems.

Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria. It is a traditional food that is especially popular in Eastern Europe. In addition to its probiotic qualities, sauerkraut is rich in fiber, vitamins C and K, sodium, iron, and potassium. It also contains the antioxidants lutein and zeaxanthin, which are important for eye health. However, consuming large quantities of sauerkraut may result in unwanted diarrhea.

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Natural laxatives like prunes, flaxseed, and chia seeds

Prunes, also known as dried plums, are a well-known natural laxative. They contain sorbitol, a type of sugar alcohol that the body does not digest well. Sorbitol helps relieve constipation by drawing water into the intestines, stimulating a bowel movement. Research has shown that prunes and prune juice can be more effective than other constipation-relieving methods, including medications containing psyllium. A recommended serving size for adults is 4-8 ounces of prune juice each morning to stimulate a bowel movement. Prunes also contain nutrients that may help control obesity, diabetes, and cardiovascular diseases.

Flaxseed is another natural laxative that has been used for gentle and natural relief from constipation. It is a good source of both soluble and insoluble fibre, which helps with digestive support. Soluble fibre forms a gel when combined with water, softening the stool and acting as a natural laxative. Flaxseed also contains mucilage fibre, which helps support and protect the lining of the gut by soothing mucus membranes and reducing irritation. It is recommended to start slowly when adding flaxseed to your diet, starting with a teaspoonful of milled flaxseed every other day and gradually increasing the amount.

Chia seeds are a superfood that has recently gained popularity as a natural laxative. They are one of the most fibre-dense foods available, with a single ounce containing 11 grams of fibre. Like flaxseed, chia seeds contain mostly insoluble fibre, which absorbs fluids and helps create bulky, soft stools. Chia seeds can absorb up to 12 times their weight in water, making them effective in relieving constipation. They are also a good source of antioxidants, protein, and vitamins and minerals such as phosphorus, magnesium, iron, and zinc.

When incorporating these natural laxatives into your diet, it is important to stay hydrated and gradually increase your fibre intake to avoid any unwanted side effects such as bloating, gas, or cramping.

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Magnesium-rich foods such as dark leafy greens, avocados, and nuts

Magnesium is a mineral that plays an important role in various chemical reactions in the body, including building proteins and strong bones, and regulating blood sugar, blood pressure, muscle function, and nerve function. It also acts as an electrical conductor that contracts muscles and keeps the heartbeat steady.

Magnesium-rich foods include:

  • Spinach
  • Almonds
  • Cashews
  • Pumpkin seeds
  • Peanuts
  • Avocados
  • Dark chocolate (60-69% cocoa)
  • Whole wheat bread
  • Oatmeal
  • Beans
  • Broccoli

Magnesium has been used as a laxative for many years, particularly in the form of magnesium oxide, which is often prescribed in East Asian countries. It works by increasing the osmotic pressure of the intestinal lumen fluid, promoting the transfer of water to the intestinal lumen, and increasing the water content and volume of the stool.

Magnesium oxide is generally safe due to its poor bioavailability, but it can cause hypermagnesemia if taken in high doses or by individuals with renal impairment. It is recommended to start with a lower dose and adjust according to symptoms.

In addition to their magnesium content, many of these foods are also good sources of fiber, which is essential for promoting healthy and regular bowel movements. Fiber adds bulk to the stool and supports a healthy balance of bacteria in the digestive tract, known as the microbiome.

By incorporating magnesium-rich foods into your diet, you can promote digestive health and relieve constipation naturally. However, it is important to note that everyone's body is different, and you should consult a healthcare professional if you have any concerns or questions about your specific needs.

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Liquids like water, prune juice, and coffee

Liquids are an important factor in preventing and treating constipation. Dehydration is a common cause of constipation, as it results in hard, dry, and lumpy stools that are difficult to pass. Drinking plenty of liquids can help to ease or resolve constipation symptoms.

Water is essential to helping fibre work effectively in the body. The large intestine draws water out of the stool before it is passed out of the body. Therefore, staying hydrated is crucial to preventing constipation.

Prune juice is another effective liquid laxative. Prunes are often used as a natural laxative due to their high fibre content and a naturally occurring sugar alcohol called sorbitol, which stimulates bowel movements. A 2022 study found that prune juice significantly softened stool and increased the rate of normal stool formation in participants.

Coffee, both caffeinated and decaffeinated, can also act as a laxative. Coffee stimulates a hormone called gastrin, which causes the muscles of the stomach to contract, starting the process of moving waste through the colon. However, coffee may not be as effective a laxative as prune juice.

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Frequently asked questions

Natural laxative foods include prunes, kiwis, sesame seeds, ginger, green leafy vegetables, raisins, honey, and chia seeds.

Drinks that can act as natural laxatives include prune juice, coffee, aloe vera juice, and water.

Saline laxatives, such as magnesium citrate, are natural laxatives that can work in as little as 30 minutes. Coffee is also known to work quickly.

High-fiber foods such as whole-grain breads and cereals, fruits, vegetables, nuts, seeds, and legumes can help prevent constipation.

Fast food, processed foods, sugary treats, and fried foods can worsen constipation.

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