Healthy Laxative Drinks: Natural Relief For Constipation

Natural laxatives can be a great way to relieve constipation and promote regular bowel movements. They can be as effective as over-the-counter products and often have minimal side effects. Natural laxatives work by making stools easier to pass, either by bulking them up, drawing water into the stool, or stimulating the intestines. While there are many natural laxatives available, this article will focus on natural laxative drinks, which can be just as important as foods for reducing constipation and improving digestion.

Prune juice

The juice works as a laxative due to its high sorbitol content. Sorbitol is a sugar alcohol that occurs naturally in prunes and other fruits. It has a laxative effect by drawing water into the colon, softening the stool, and making it easier to pass. Prune juice is also a good source of fibre, which further aids in regulating bowel movements and improving stool consistency.

Research supports the effectiveness of prune juice as a laxative. One study found that participants who consumed prune juice daily for eight weeks experienced softer stools and more frequent bowel movements compared to a control group. Another study concluded that prune juice was more effective than medications containing psyllium, a common fibre laxative.

In addition to its laxative properties, prune juice offers other health benefits. Prunes are a good source of antioxidants and nutrients such as iron, potassium, and phenolic compounds. Regular consumption of prunes or prune juice may help reduce the risk of diabetes, protect against cardiovascular disease, and support bone health.

Overall, prune juice is a natural and effective option for relieving constipation and improving digestive health. It is important to remember that everyone's bowel movements are different, and it is always advisable to consult a doctor if constipation persists or is accompanied by other concerning symptoms.

Water

Drinking plenty of water can help keep stools soft and easy to pass. It is recommended to drink at least 8-10 glasses (60-80 oz.) of pure water daily to relieve constipation. This is in addition to the recommended daily water intake of 9 cups for women and 13 cups for men. It is also advised to avoid alcoholic and caffeinated drinks, as these can contribute to dehydration.

While water is an essential part of preventing and treating constipation, it may not be enough on its own. Combining a high fluid intake with a high-fibre diet is important, as otherwise, the excess water will simply be excreted from the body.

Coffee

Firstly, coffee contains caffeine, a stimulant that can increase contractions in the colon and intestinal muscles, facilitating easier bowel movements. Caffeine makes the colon significantly more active compared to water, and even decaffeinated coffee. This indicates that other compounds in coffee also play a role.

One such compound is chlorogenic acid, which increases stomach acid levels. This boost in acidity may cause the stomach to empty its contents into the intestines more quickly. Coffee also contains N-alkanoyl-5-hydroxytryptamides, which may have a similar effect.

Additionally, coffee has been shown to stimulate the release of two hormones, gastrin and cholecystokinin. Gastrin activates peristalsis, the wave-like contractions of muscles that move waste through the colon. Cholecystokinin, meanwhile, aids in the release of digestive enzymes and bile, further regulating the process of defecation.

The act of drinking a warm beverage in the morning may also stimulate a defecation reflex known as the gastrocolic reflex, which can jump-start the bowels. This reflex is particularly sensitive in individuals with irritable bowel syndrome (IBS).

It is worth noting that the laxative effect of coffee is not universal and may depend on individual sensitivity, with only about 29% of coffee drinkers experiencing an increased urge to defecate within minutes of consumption. Additionally, while milk or cream added to coffee may promote bowel movements due to lactose content, it can also cause digestive issues in lactose-intolerant individuals.

Senna tea

The active compounds in senna leaves, known as senna glycosides or sennosides, cannot be absorbed in the digestive tract. However, they can be broken down by gut bacteria, which mildly irritates the cells in the colon and stimulates intestinal movement, resulting in a laxative effect. Senna tea typically starts working within six to twelve hours of consumption and is often taken before bed to encourage a bowel movement in the morning.

While generally considered safe for adults and children over the age of two when used short-term, senna tea can cause some side effects, including stomach cramps, nausea, and diarrhea. Long-term use of senna tea may lead to laxative dependence, electrolyte disturbances, and liver damage. It is not recommended for those with certain medical conditions, such as intestinal obstruction, abdominal pain, or inflammatory bowel disease (IBD). Pregnant women and breastfeeding mothers should also use senna tea with caution.

To prepare senna tea at home, steep one to two grams of dried senna leaves in hot water for about ten minutes. It is important not to consume more than the recommended dose and not to use senna tea for longer than a week without medical supervision. Senna tea has a mild, sweet, and slightly bitter flavor, and additional sweeteners like honey or stevia can be added to taste.

Aloe vera juice

The outer portion of the aloe vera plant contains compounds called anthraquinones, which have a laxative effect. This makes aloe vera juice a natural laxative that can help manage constipation. It is important to note that while researchers are aware of aloe vera's laxative effect, the United States Food and Drug Administration (FDA) has not established that the plant is safe to use for this purpose.

The recommended serving size for aloe vera juice is usually 1 cup or 8 ounces (oz). People who are frequently constipated should speak to a doctor about appropriate laxatives for long-term use.

In addition to its laxative properties, aloe vera juice has several other potential health benefits. These include providing vitamin C, reducing gum inflammation, controlling blood sugar levels, and preventing stomach ulcers.

However, there are also some health concerns associated with drinking aloe vera juice. For example, the National Institutes of Health (NIH) found that consumption of non-decolorized aloe vera leaf extract was linked to an increased risk of cancer in male and female rats. Therefore, it is important to speak with a healthcare professional before incorporating aloe vera juice into your daily diet.

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