Foods With Laxative Effects: What To Know

Many natural food ingredients can act as laxatives and help to relieve constipation. Constipation occurs when you have fewer bowel movements than usual, which can be painful and uncomfortable. Natural laxatives can be in the form of foods, drinks, and herbs. They work by making stools easier to pass, drawing water into the stool, and stimulating the intestines. High-fibre foods such as whole-grain breads and cereals, fruits, vegetables, nuts, seeds, and legumes are natural laxatives. Additionally, magnesium-rich foods like dark leafy greens, avocados, nuts, and chia seeds, as well as probiotic foods like yogurt, cheese, and prunes, can help with constipation.

High-fibre foods such as whole-grain breads, fruits, vegetables, nuts, seeds and legumes

High-fibre foods such as whole-grain breads, fruits, vegetables, nuts, seeds, and legumes can have a laxative effect. Fibre is a type of carbohydrate that the body cannot digest. It can help to lower cholesterol, prevent constipation, and improve digestion.

Whole grains, such as brown rice, whole-grain noodles, millet, quinoa, and bulgur, are packed with fibre. Starting your day with whole grains is a great way to increase your fibre intake. For breakfast, look for whole-grain cereal or oatmeal with at least 3 grams of fibre per serving. You can also add fruit to your meal, bringing you closer to the daily goal of 28 grams of fibre.

Fruits are also an excellent source of fibre. Fresh fruit is always a healthy snack option, but some fruits have more fibre than others. One large Asian pear, for example, has 9.9 grams of fibre. Other high-fibre fruits include raspberries (4 grams per 1/2 cup), blackberries (3.8 grams per 1/2 cup), bananas (3.1 grams for a medium-sized banana), and blueberries (2 grams per 1/2 cup). Pears, apples, and avocados are also good choices, and leaving the skin on adds even more fibre. Dried fruits, such as figs and dates, are loaded with fibre, but it's important to consume them in moderation due to their high natural sugar content.

When it comes to vegetables, artichoke hearts, green peas, spinach, corn, broccoli, and potatoes are known for their high fibre content. However, all vegetables contain some fibre, so feel free to add a variety of veggies to your meals. Beets, jicama, Jerusalem artichokes, and celeriac can add an interesting twist to your salads or other dishes.

Legumes, such as beans, lentils, and peas, are a fantastic source of fibre. Kidney beans, for instance, can provide around one-third of your daily fibre needs. Chickpeas, split peas, and lentils are also excellent choices, offering not only fibre but also protein and various minerals.

Nuts and seeds can be a great source of fibre, despite their reputation for being high in calories and fat. Just remember to keep the portions small. Almonds, for instance, provide 3.5 grams of fibre per ounce. Chia seeds are another excellent option, with 9.75 grams of fibre per ounce. You can add nuts and seeds to salads, cereal, or yogurt, or enjoy them as a healthy snack.

In addition to their natural fibre content, some packaged foods have added fibre. These include items such as cereal, pasta, and yoghurt.

Magnesium-rich foods like dark leafy greens, avocados, nuts, fortified cereals, chia seeds, dark chocolate and fatty fish

Magnesium-rich foods like dark leafy greens, avocados, nuts, fortified cereals, chia seeds, dark chocolate, and fatty fish can act as natural laxatives. These foods are rich in fiber, which can help to bulk up your stool, making it easier to pass. They also contain magnesium, which can relax the muscles in the intestines and draw water into the intestines, stimulating bowel movement.

Probiotic foods like yoghurt, cheese, broccoli, prunes, soybeans, chia seeds and figs

Probiotics are live microorganisms that have health benefits when consumed. These beneficial bacteria improve digestive health, promote heart health, and may even improve the look of your skin. They can also help to block dangerous organisms that cause infections and boost your immune system.

Yogurt is one of the best sources of probiotics. It is made from milk fermented by probiotics, mainly lactic acid bacteria and bifidobacteria. It is widely available and there are different ways to consume it. Some brands include a Live & Active Cultures (LAC) seal to verify probiotic content. Otherwise, look for the words "live and active cultures" on the label.

Cheese is another great source of probiotics. Semi-hard cheeses such as cheddar, mozzarella, or gouda, as well as cottage cheese, may contain higher levels of probiotics than other types of cheese that are aged for longer periods of time.

Fermented soybean products such as tempeh and miso are also excellent sources of probiotics. Tempeh is a firm patty that serves as a popular, high-protein substitute for meat. Miso is a paste made from fermented soybeans with salt and a fungus called koji. It is a good source of protein and fiber and is typically salty.

Broccoli is another food that can act as a natural laxative. It contains sulforaphane, which can prevent the overgrowth of intestinal microorganisms that interfere with healthy digestion.

Prunes are also a well-known natural laxative. They contain sorbitol and phenolic compounds that may have gastrointestinal benefits.

Finally, chia seeds and figs are good sources of magnesium, which can have a laxative effect.

Drinks like water, prune juice and coffee

Drinking enough water is essential for preventing constipation and maintaining digestive health. Water helps to soften stools and facilitate bowel movements. It is recommended to drink 1.5 to 2 litres of water per day to stay hydrated and promote healthy digestion.

Prune juice, or juice from dried plums, is also an effective natural laxative. It contains high levels of sorbitol, which acts as a laxative when consumed in large amounts. Prune juice is recommended for both children and adults experiencing constipation. For adults, drinking 4 to 8 ounces of prune juice each morning can help stimulate a bowel movement. In addition to their laxative effects, prunes and prune juice offer a range of health benefits, including the potential to control obesity, diabetes, and cardiovascular diseases.

Coffee, both caffeinated and decaffeinated, can also act as a natural laxative. The acids in coffee boost levels of the hormone gastrin, which stimulates involuntary muscle contractions in the stomach and gets the bowels moving. Coffee also increases the release of cholecystokinin, a hormone that plays a key role in the digestive process. The effects of coffee as a laxative can be felt quickly, sometimes in as little as four minutes. However, excessive coffee consumption can lead to caffeine toxicity, causing tremors, irregular heart rhythm, and rapid heart rate.

Herbs like senna, ginger, peppermint and aloe vera

Senna, ginger, peppermint, and aloe vera are herbal remedies that can provide a laxative effect. These herbs have been used for thousands of years to promote bowel movement, relieve constipation, and improve digestion.

Senna is a well-known herbal laxative that has been time-tested for over 40 years. It is available in tea form, such as the Traditional Medicinals Smooth Move tea, which is marketed as providing occasional constipation relief within 6-12 hours and has a fresh and earthy taste with notes of peppermint. Senna is also available in capsule form.

Ginger is another effective natural remedy for constipation and improving digestion. It can be consumed in its fresh or dry form, with the latter being recommended for long-term use. Adding grated ginger to warm water or herbal teas creates a soothing digestive aid, and it can also be incorporated into culinary dishes like stir-fries, curries, and salad dressings.

Peppermint is a key ingredient in the Traditional Medicinals Smooth Move tea, which combines peppermint with senna to create a laxative effect.

Aloe vera is also recognised as a herbal laxative, although there are fewer specific details available about its use.

It is important to note that while these herbs can provide a laxative effect, they should be consumed in moderation and with caution. For instance, ginger should not be consumed in amounts exceeding 6 grams daily, as it may cause acidity, heartburn, and diarrhoea. Additionally, those on blood thinners should avoid ginger due to the potential increased risk of bleeding.

Frequently asked questions