Natural Laxatives: Homemade Remedies For Constipation Relief

Constipation is a common issue that can be uncomfortable and even painful. While over-the-counter and prescription laxatives are available, they can sometimes have side effects and may not always be suitable for everyone. Fortunately, there are several natural alternatives that can be made at home, which act as laxatives and provide relief from constipation.

Bulk-forming laxatives

Some common bulk-forming laxatives include:

• Psyllium (Metamucil)
• Polycarbophil (FiberCon)
• Methylcellulose (Citrucel)
• Fybogel (ispaghula husk)

It is important to drink plenty of fluids when taking bulk-forming laxatives, as they can cause dehydration. They should be taken exactly as instructed, and it is important not to exceed the recommended dose, as this can be harmful and cause side effects.

Osmotic laxatives

• Polyethylene glycol (PEG): An organic compound derived from petroleum that can be safely ingested to manage constipation. Available over the counter, PEG-containing laxatives include Miralax and GlycoLax.
• Lactulose: A type of sugar that is not absorbed by the intestine. Instead, it sits and ferments in the intestines, producing fatty acids that draw water into the lumen. Available by prescription, lactulose-containing laxatives include Cephulac, Duphalac, Kristalose, and many others.
• Sorbitol: Another non-absorbable sugar with an action similar to lactulose. Over-the-counter (OTC) and prescription versions are available, including Arlex and GeriCare.
• Magnesium citrate: Magnesium in salt form combined with citric acid. The salts help draw water into the lumen. OTC versions include Citrate of Magnesia, Citroma, and LiquiPrep.
• Magnesium hydroxide: A milder form of magnesium sold under the brand name Milk of Magnesia. Available over the counter, Milk of Magnesia is also used as an antacid.

It is important to follow the dosing instructions carefully when using osmotic laxatives. They can cause side effects like nausea, bloating, cramping, flatulence, and diarrhea. Overuse of osmotic laxatives can lead to dehydration and other potentially serious complications.

Stimulant laxatives

Some common stimulant laxatives include:

• Bisacodyl (Dulcolax)
• Senna (Fletcher's Laxative, Ex-Lax, Senokot)

While stimulant laxatives can be effective, they should not be used daily or regularly. Overuse of stimulant laxatives may lead to laxative dependency, as the bowel may stop functioning normally. Additionally, they may cause cramping and diarrhoea. Therefore, it is recommended to use them sparingly and only when necessary.

If you are experiencing constipation, it is advised to first try lifestyle changes, such as increasing fibre intake, drinking plenty of fluids, and exercising regularly. If these changes do not provide relief, bulk-forming laxatives are recommended as the first choice of treatment. They are considered the gentlest option and are generally the best laxatives to try initially.

Stool softeners

• Dietary changes: Increasing your consumption of fibrous fruits and vegetables can help soften your stool. Insoluble fibre, which is found in wholewheat flour, nuts, beans, and vegetables like cauliflower, green beans, and potatoes, is particularly beneficial for softening stools. It does not dissolve in water and helps food pass more quickly from the stomach to the intestines. However, it is important to increase your fibre intake gradually and drink plenty of water to aid its passage through the digestive tract.
• Probiotics: Probiotics are live, beneficial bacteria that occur naturally in fermented foods like kefir, sauerkraut, yoghurt, kimchi, miso, kombucha, and tempeh. They are also available as supplements and yoghurt-type drinks. Probiotics help maintain the health of your gut microbiome, which is essential for fighting infections, inflammation, and chronic diseases. They can also help soften stools and increase the frequency of bowel movements.
• Olive oil: The fats in olive oil help ease constipation by lining the inside of the bowel and making stools easier to pass. They also help the stool hold more water, making it softer. One tablespoon of olive oil, taken on an empty stomach, can help relieve constipation in most adults. However, it is not recommended for children.
• Aloe vera juice: Aloe vera juice is made from the leaves of aloe vera plants and is rich in compounds that help reduce inflammation in the digestive tract. It can be consumed on its own or added to smoothies or other juices. It is important to note that doctors advise against drinking aloe vera juice during pregnancy or while breastfeeding, and it is not recommended for children under 12 months.
• Epsom salt: Epsom salt contains the minerals magnesium and sulfate, which can be taken orally as a natural treatment for constipation. It works by increasing the amount of water in the intestines, thereby softening the stool. However, it is not recommended for children under 6, and its safety for pregnant and breastfeeding individuals is unknown.
• Mineral oil: Mineral oil is a lubricant laxative that can be taken orally to promote bowel movements. It coats the stool and the bowel in a waterproof film, helping to retain moisture in the stool and making it easier to pass. However, it should only be used short-term, as prolonged use can lead to the absorption of fat-soluble vitamins from the intestine and interfere with the absorption of certain prescription medications.

Natural laxatives

Laxatives are a type of medicine that can treat constipation. They are available over the counter and on prescription. However, there are also natural ways to act like a laxative and relieve constipation.

Fibre-rich breakfast

The simplest dietary solution for constipation is to increase your fibre intake. Eating a fibre-rich breakfast can regulate your bowel movements within days. Be sure to increase your water intake as well, as fibre needs water to help it move through the digestive tract.

Try a combination of oatmeal and flax meal. Flax meal is ground flax seeds, which are rich in fibre and omega-3 fatty acids. You can further increase the fibre content by adding some raisins, as dried fruit is also very high in fibre.

Castor oil and juice

Castor oil doesn't taste great, but it works fast. You can expect relief from constipation within two to six hours of taking it, so it's best to take it when you plan to stay at home. Pregnant women should not take castor oil.

To mask the taste, keep your castor oil in the refrigerator and add your dose to a glass of orange juice.

Mixed dried fruit

Prunes are well-known for being good for digestive health, but eating several prunes can feel like taking medicine. Consider adding pureed or baby prunes to dishes such as oatmeal.

You can also mix things up by adding other high-fibre dried fruits such as apricots, raisins, and dried figs. Eat them as a snack or with your breakfast.

Water

Constipation happens because the colon has absorbed too much fluid from the waste in your intestines, leaving dry and hard stool behind. Staying hydrated can prevent constipation and get things moving again.

In addition to drinking plenty of water, getting plenty of exercise, having a few cups of coffee, and limiting the amount of dairy in your diet can also help ease constipation.

Exercise

Physical activity can help your body move things through your digestive tract.

Frequently asked questions