Natural Laxatives: Quick-Relief Foods For Constipation

Constipation is a common health problem, affecting about 16% of US adults and one in three adults over 60. It can be painful and uncomfortable and may happen to anyone. It is characterised by infrequent, difficult, and sometimes painful bowel movements. While over-the-counter medications are available to treat constipation, they may not be safe and can have unpleasant side effects. Natural laxatives, on the other hand, can be equally effective and are often safer and cheaper alternatives. These include certain foods, drinks, and herbs that can help to improve digestion and regulate bowel movements.

High-fibre foods

• Whole-grain breads and cereals: Opt for whole-grain options such as rye bread, which is high in soluble fibre, over processed grains like white bread.
• Fruits: Prunes (dried plums) are an excellent source of both soluble and insoluble fibre, and they also contain sorbitol, which acts as a mild laxative. Apples, with their skin on, pears, kiwis, figs, citrus fruits, and berries are also high in fibre.
• Vegetables: Spinach, Brussels sprouts, broccoli, artichokes, sweet potatoes, and greens are great sources of fibre. They add bulk and weight to stools, making them easier to pass.
• Nuts: These are a good source of fibre, as well as healthy fats and proteins.
• Seeds: Chia seeds and flaxseeds are particularly high in fibre. They form a gel-like substance in the gut, softening stools and aiding their passage.
• Legumes: Beans, peas, chickpeas, lentils, and peanuts are high in both soluble and insoluble fibre. They also help increase the body's production of butyric acid, which may act as a natural laxative.

In addition to these high-fibre foods, staying adequately hydrated is crucial for preventing and relieving constipation. Water softens stools and improves overall digestion. Dehydration is a common cause of constipation, as it leads to hard, dry, and lumpy stools.

Magnesium-rich foods

Magnesium is an important mineral that supports nerve and muscle function, the immune system, strong bones, blood pressure regulation, and more. It is involved in hundreds of chemical reactions in the body, and many people do not reach the recommended daily intake of 310-420 milligrams (mg).

Dark Leafy Greens

Kale, spinach, collard greens, turnip greens, and mustard greens are excellent sources of magnesium. For example, a 1-cup serving of cooked spinach contains 158 mg of magnesium. Leafy greens are also rich in several other nutrients, including iron, manganese, and vitamins A, C, and K.

Avocados

Avocados are a tasty and nutritious source of magnesium, with one medium avocado providing 58 mg. They are also high in potassium, B vitamins, vitamin K, and heart-healthy monounsaturated fat.

Nuts

Nuts such as almonds, cashews, and Brazil nuts are particularly high in magnesium. A 1-ounce serving of cashews contains 83 mg of magnesium. Nuts are also a good source of fiber and healthy fats, and they have been shown to improve blood sugar and cholesterol levels.

Legumes

Legumes, including lentils, beans, chickpeas, peas, and soybeans, are a family of nutrient-dense plants that are rich in magnesium. For instance, a 1-cup serving of cooked black beans provides 120 mg of magnesium. Legumes are also a good source of potassium, iron, and protein.

Seeds

Flax, pumpkin, and chia seeds are excellent sources of magnesium. Pumpkin seeds are especially rich, with 168 mg in a 1-ounce serving. Seeds are also a good source of iron, healthy fats, and fiber.

Whole Grains

Whole grains like wheat, oats, barley, buckwheat, and quinoa are good sources of magnesium. A 1-cup serving of cooked buckwheat, for example, contains 86 mg of magnesium. Whole grains are also high in B vitamins, selenium, manganese, and fiber.

Fatty Fish

Fatty fish such as salmon, mackerel, and halibut are high in magnesium. A 3.5-ounce serving of cooked salmon provides 30 mg of magnesium, along with 22 grams of high-quality protein. Fatty fish is also associated with a reduced risk of heart disease.

Dark Chocolate

Dark chocolate is not only delicious but also packed with magnesium, containing 65 mg in a 1-ounce serving. It is also rich in iron, copper, manganese, and beneficial antioxidants.

In addition to the above, other magnesium-rich foods include tofu, bananas, and low-fat dairy products like milk and yogurt.

Probiotic foods

Probiotics are live bacteria that are similar to those found in the gut and are believed to have health benefits. They are naturally found in many fermented foods, such as kefir, kombucha, sauerkraut, and tempeh, and are also available as supplements. Probiotics have been shown to improve gut health, bowel habits, and immune function.

Probiotics may help relieve constipation, especially in those with irritable bowel syndrome (IBS) or constipation related to pregnancy, medications, or digestive issues. Probiotics can increase bowel movements and improve stool consistency.

• Yogurt: A probiotic food that can be included in your diet as a natural laxative. Look for yogurt containing probiotic strains such as Bifidobacterium and Lactobacillus.
• Kefir: A fermented milk drink that is rich in probiotics. It has been shown to speed up the movement of stools through the colon and improve bowel frequency and consistency.
• Kombucha: A fermented tea that contains high levels of probiotics, helping to enhance digestive health and relieve constipation by balancing the microbiome in the gut and keeping you hydrated.
• Sauerkraut: A fermented food that is often recommended for improving digestive health. It is a good source of probiotics and can be added to your meals as a side dish or condiment.
• Prunes and Prune Juice: A traditional remedy for constipation, prunes and prune juice are high in fibre, polyphenols, and sorbitol, which offer gastrointestinal benefits. Eating 100 grams or 10 pieces of prunes daily can help improve bowel function and relieve constipation.
• Apples: Apple skin contains high levels of insoluble fibre and probiotics, which can promote faster bowel movements. Additionally, the apple flesh is high in water content, helping to loosen stools.
• Figs: Figs contain both soluble and insoluble fibres, which can improve digestive health. Soluble fibres help soften waste and regulate blood glucose, while insoluble fibres aid in sweeping toxins from the gastrointestinal tract. Consuming at least three figs per day is recommended.
• Broccoli: This cruciferous vegetable is high in sulforaphane, which aids digestion and protects the gut. Broccoli is also a good source of prebiotics, supporting a healthy gut flora.
• Chia Seeds: Chia seeds are fibre-rich and form a gel-like substance when mixed with water. This gel can coat the gut and promote the growth of healthy bacteria, including probiotics, leading to softer stools and improved digestive function.
• Sourdough Bread: Natural and organic sourdough bread is made with a yeast starter that contains probiotics. The dough also contains prebiotics, which feed the good bacteria in the gut, thereby helping to relieve constipation.

Liquids

Water is not the only liquid that can help with constipation. Prune juice, for example, can help to prevent hard and lumpy stools from forming, and it has a low risk of side effects. Drinking coffee, whether caffeinated or decaffeinated, can also stimulate bowel movements by increasing intestinal contractions.

Some liquid laxatives are also available, such as magnesium citrate, which increases the amount of water in the intestinal tract and causes a bowel movement. Liquid magnesium citrate is the fastest-acting laxative option, with effects felt within half an hour.

Olive and flaxseed oils

Olive oil and flaxseed oil are effective natural laxatives that can be used to treat constipation. In this article, we will explore the benefits of these oils, the science behind their effectiveness, and how they can be incorporated into your diet to promote digestive health.

Olive Oil for Constipation Relief

Olive oil is a natural lubricant that can help ease constipation. It has been used for centuries as a home remedy for constipation and is known to soften stools and improve bowel movements. In a study published in the Journal of Renal Nutrition, 50 constipated patients undergoing hemodialysis were given either mineral oil, olive oil, or flaxseed oil for a period of four weeks. The results showed that olive oil was as effective as mineral oil in relieving constipation, with a significant improvement in the Rome III score, which is a standardized set of diagnostic criteria for functional gastrointestinal disorders.

Olive oil is rich in monounsaturated fats, which are known to have a lubricating effect on the digestive tract. It also contains antioxidants and anti-inflammatory compounds that can help reduce gut inflammation and improve overall digestive health. While further research is needed to fully understand the mechanism behind olive oil's effectiveness as a laxative, its ability to soften stools and improve bowel function is well-established.

Flaxseed Oil for Constipation Relief

Flaxseed oil, also known as linseed oil, is derived from ground and pressed flaxseeds. It is a rich source of omega-3 fatty acids, fibre, and other active compounds that promote digestive health. Flaxseed oil has been traditionally used as a laxative and is known to have a positive impact on gut health.

In the same study mentioned above, flaxseed oil was found to be as effective as mineral oil in treating constipation. While it did not significantly improve all the constipation symptoms assessed by the Rome III criteria, it did increase the frequency of evacuation and improved stool consistency. This indicates that flaxseed oil may be particularly effective in addressing specific aspects of constipation related to stool consistency and evacuation.

The laxative properties of flaxseed oil can be attributed to its high fibre content and the presence of omega-3 fatty acids. Fibre adds bulk to stools, making them easier to pass, while omega-3 fatty acids are known to reduce gut inflammation and improve overall digestive function. Additionally, flaxseed oil may have a laxative effect by increasing intestinal contractions, similar to stimulant laxatives.

Incorporating Olive and Flaxseed Oils into Your Diet

Both olive oil and flaxseed oil can be easily incorporated into your daily diet to promote digestive health and relieve constipation. Here are some ways to include these natural laxatives in your routine:

• Use olive oil as a salad dressing or drizzle it over cooked vegetables.
• Add flaxseed oil to your smoothies, shakes, or juice.
• Use either oil as a dip for bread or crackers.
• Replace other types of oil with olive oil or flaxseed oil in your cooking, but note that flaxseed oil should not be heated to high temperatures.

Precautions and Potential Side Effects

While olive oil and flaxseed oil are generally safe and well-tolerated, it is important to consume them in recommended amounts. Excessive consumption may lead to diarrhoea and loose stools. Additionally, flaxseed oil should be avoided by individuals who are pregnant or breastfeeding or have a known allergy to flaxseed or its ingredients. Always consult with a healthcare professional before incorporating new supplements into your diet, especially if you have any underlying health conditions.

Frequently asked questions