Gentle Natural Laxatives: Safe And Effective Relief

Natural laxatives are a great way to promote regular bowel movements and increase stool volume without causing unnecessary discomfort or cramping. They are often preferred to over-the-counter laxatives as they can be gentler on the digestive system and have fewer potential side effects. Natural laxatives work by increasing stool frequency, improving stool consistency, and softening stool to make it easier to pass. They can come in the form of foods, drinks, and herbs. It's important to note that different natural laxatives may affect your body in different ways, and each comes with its own potential risks. Staying properly hydrated is also crucial for preventing and alleviating constipation.

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

High-fibre foods are an excellent way to promote healthy digestion and regular bowel movements. They can help to soften stools and increase their frequency, making them easier to pass.

Whole-grain breads and cereals are a great source of fibre, as are fruits, vegetables, nuts, seeds, and legumes. When it comes to fruits, kiwis are a fantastic option as they are not just high in fibre, but their fibre is viscous and able to retain water, increasing the softness of stools. They also contain the enzyme actinidin, which has positive effects on gut motility and bowel habits. Apples and pears are also good choices as they contain high levels of water, which can help to ease digestion and prevent constipation.

If you're looking for vegetables to add to your diet, spinach and other greens like Brussels sprouts and broccoli are full of fibre. They can help add bulk and weight to stools, making them easier to pass. Jerusalem artichokes and chicory are also fibre-rich options, as they contain inulin, a fibre that promotes gut health.

Legumes, such as beans, peas, and lentils, are another excellent source of fibre. They contain a mix of insoluble and soluble fibre, which can help to alleviate constipation by adding bulk and weight to stools and softening them.

Last but not least, chia seeds are one of the most fibre-dense foods available. They contain both soluble and insoluble fibre, which can help to soften stools and promote bowel movements. Chia seeds can also absorb a significant amount of water, further aiding in stool softening.

Magnesium-rich foods, like dark leafy greens, avocados, nuts, and dark chocolate

Magnesium is an essential mineral that plays a critical role in supporting and sustaining health and life. It is involved in many enzymatic reactions, including energy production, protein synthesis, blood glucose management, blood pressure regulation, and nerve function.

Magnesium-rich foods include dark leafy greens, avocados, nuts, and dark chocolate. Here is a more detailed breakdown of the magnesium content in these foods:

Dark Leafy Greens

Dark leafy greens are an excellent source of magnesium, offering up crucial vitamins and minerals as well as a host of potential health benefits. Some examples of magnesium-rich leafy greens include:

• Spinach: 157-158 mg of magnesium per cup of boiled spinach
• Kale: 7 mg of magnesium per cup of raw kale
• Swiss Chard: 75 mg of magnesium per 1/2 cup of cooked Swiss chard
• Collard Greens: 18% DV of magnesium per cup
• Turnip Greens: 10% DV of magnesium per cup

Avocados

Avocados are a good source of magnesium, as well as being loaded with vitamins, heart-healthy nutrients, and disease-thwarting chemical compounds. One medium avocado contains 58 mg of magnesium.

Nuts

Nuts are a great source of magnesium and offer a range of other nutritional benefits, including protein, fiber, healthy fats, and other minerals. Some nuts that are particularly high in magnesium include:

• Almonds: 76-80 mg of magnesium per ounce
• Cashews: 83 mg of magnesium per ounce
• Brazil Nuts: 25% DV of magnesium per ounce
• Peanuts: 64 mg of magnesium per ounce
• Pumpkin Seeds: 150 mg of magnesium per ounce

Dark Chocolate

Dark chocolate is a decadent treat that can also provide a good amount of magnesium. A 1-ounce serving of dark chocolate with 70-85% cocoa offers 50-65 mg of magnesium. It is also a good source of antioxidants and anti-inflammatory flavonoids.

Incorporating these magnesium-rich foods into your diet can help ensure you are meeting your daily magnesium needs and promote overall health and well-being.

Probiotic foods, including yoghurt, cheese, and fermented foods like kefir and sauerkraut

Probiotics are live microorganisms that confer health benefits when consumed. They are known to improve digestive health and promote heart health. Consuming probiotics in supplement form is a popular way to get them, but they can also be consumed through fermented foods.

Yogurt is one of the best sources of probiotics. It is made from milk fermented by probiotics, mainly lactic acid bacteria and bifidobacteria. Yogurt is widely available in shops and is also easy to make at home. It is associated with a number of health benefits and may be suitable for people with lactose intolerance. However, not all yogurt contains live probiotics, and processing can sometimes kill the live bacteria. Thus, it is important to choose yogurt with active or live cultures and to be mindful of high amounts of added sugar.

Kefir is a fermented probiotic milk drink. It is made by adding kefir grains to cow's or goat's milk. Kefir grains are cultures of lactic acid bacteria and yeast. Kefir has been linked to various health benefits, including improved bone health, digestive health, and protection against infections. It is a more diverse and potent probiotic source compared to yogurt, and it is often well-tolerated by people with lactose intolerance.

Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria. It is a traditional food popular in many countries, especially Eastern Europe. Sauerkraut has a sour, salty taste and is often used as a topping for sausages or as a side dish. It is rich in fiber, vitamins C and K, sodium, iron, and potassium. It also contains the antioxidants lutein and zeaxanthin. When purchasing sauerkraut, it is important to choose unpasteurized varieties to ensure the presence of live and active bacteria.

Some types of cheese also contain 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. Cheese is highly nutritious and an excellent source of protein and vitamins. Moderate consumption of cheese may even lower the risk of heart disease and osteoporosis.

Probiotic foods, including yogurt, cheese, and fermented foods like kefir and sauerkraut, offer a range of health benefits, particularly for digestive health. They are considered gentle natural laxatives and can help relieve constipation.

Drinks, such as prune juice, coffee, and herbal teas

Drinking plenty of liquids is an effective way to prevent and treat constipation. Here are some drink options that can act as natural laxatives:

Prune juice

Prune juice is a popular natural laxative. It contains sorbitol, which pulls water into the large intestine, helping to loosen hard stools. It also contains magnesium and potassium, which improve bowel function. Prune juice is also a good source of vitamin C and iron.

Coffee

Coffee contains caffeine, which may affect the time it takes for food to move through your digestive tract. Studies show that caffeinated coffee stimulates bowel movements by increasing intestinal contractions. Decaffeinated coffee can also help, but it is significantly less effective. However, drinking large amounts of coffee can lead to caffeine toxicity, so it should be consumed in moderation.

Herbal teas

Herbal teas such as peppermint, ginger, and mint tea can help to relieve constipation. Peppermint tea has a soothing effect on the digestive tract. Ginger can speed up digestive activity while preventing bloating and cramping. Meanwhile, the methanol in mint tea averts abdominal cramps, relaxes muscles, and eases the process of defecation.

Natural supplements, for example, magnesium citrate and vitamin C

Magnesium citrate is a natural laxative that can be used to treat constipation. It is a form of magnesium often taken as a supplement and easily dissolves in water, making it suitable for powder, capsule, or liquid form. It is a good source of magnesium ions, which are needed throughout the body.

Magnesium citrate is an osmotic laxative, meaning it works by drawing water into the intestines to soften stool and make it easier to pass. It is typically safe for adults to use as a laxative in the short term, but it is important to check with a healthcare professional before taking it. It is not recommended for use in children and infants two years of age or younger.

Magnesium citrate can be purchased over the counter and is available in various forms, including powder, liquid, and capsules. It is usually taken as a single daily dose or divided into two or more parts over one day. It should be taken with a full glass of water (8 ounces or 240 milliliters) to help prevent serious side effects such as dehydration. It is important to follow the directions on the product package and not to take magnesium citrate for more than one week unless directed by a doctor.

Magnesium citrate may cause side effects such as mild abdominal discomfort, gas, or nausea. More serious side effects can include diarrhoea, abdominal pain, decreased weight, weakness, and rectal bleeding. It can also interact with certain medications, including antibiotics and drugs that lower calcium concentration in the urine. Therefore, it is essential to consult a doctor or pharmacist before taking magnesium citrate, especially if you have any medical conditions or are taking any other medications.

Vitamin C is sometimes included in magnesium citrate supplements. One example is the Metabolic Maintenance Magnesium Citrate Capsules, which combine magnesium citrate with vitamin C for calm, sleep, muscle, and gastrointestinal support.

Frequently asked questions