Natural Laxatives: What Are Your Options?

Constipation is a common issue that can be uncomfortable and even painful. It is characterised by infrequent, difficult and sometimes painful bowel movements. To treat constipation, many people turn to laxatives, which can be bought over the counter or prescribed by a doctor. However, natural laxatives are also available and can be just as effective. Natural laxatives can come in the form of foods, drinks and herbs, and they work by bulking up stools, drawing water into the stool and stimulating the intestines.

Natural laxatives can be found in the form of foods, drinks, and herbs

Natural laxatives are a great way to relieve constipation without resorting to medication. They can be found in the form of foods, drinks, and herbs, all of which can help improve digestion and regulate bowel movements.

Foods

Foods that act as natural laxatives are usually rich in magnesium, fibre, and probiotics. Leafy greens like spinach, kale, and cabbage are a great source of magnesium, which helps draw water into the intestines to aid the passing of stools. High-fibre foods such as whole-grain breads and cereals, fruits, vegetables, nuts, seeds, and legumes also help with digestion. Probiotic foods such as yoghurt, cheese, broccoli, prunes, soybeans, chia seeds, and figs are another way to improve digestion and regulate bowel movements.

Drinks

Drinking plenty of water is essential to preventing and treating constipation. Water softens dry stools and improves digestion. Prune juice is another natural laxative that helps prevent hard, lumpy stools and has a low risk of side effects. Coffee, due to its caffeine content, can also stimulate bowel movements by increasing intestinal contractions.

Herbs

Herbs such as senna, ginger, peppermint, and aloe vera are natural laxatives that can be consumed as supplements or in herbal teas. Senna is a strong natural stimulant laxative that triggers contractions in the gut muscles. Ginger speeds up digestive activity while preventing bloating and cramping. Peppermint tea has a soothing effect on the digestive tract and can relieve constipation. Aloe vera juice, tea, and supplements improve gastrointestinal motility, aiding the movement of food through the intestinal passage.

While natural laxatives are generally safe, they may cause side effects like diarrhoea and stomach irritation if used excessively or in large amounts. It is important to consult a healthcare provider if you experience sudden changes in your bowel movements or if natural laxatives are ineffective in relieving constipation.

Senna is a natural laxative that stimulates the nerves in the gut to speed up bowel movements

Senna is a natural laxative derived from the plant Senna alexandrina. It is available in oral and rectal forms, including liquids, powders, granules, chewable pieces, and tablets.

Senna contains glycosides or sennosides, which are chemicals that irritate the lining of the bowel. This causes a laxative effect, speeding up bowel movements by stimulating the nerves and muscles in the gut. As a result, it is classified as a stimulant laxative.

Senna is approved in the US as a short-term treatment for constipation. It is typically taken at bedtime and works within 6-12 hours. It is important to note that frequent or continued use of senna may lead to laxative dependence and can cause the bowels to lose their normal function. Therefore, it should not be used for more than a week without medical supervision.

In addition to treating constipation, senna is also used to empty the bowels before certain medical procedures, such as a colonoscopy. However, it is not recommended for pregnant or breastfeeding women or individuals with certain health conditions, such as inflammatory bowel disease.

Bulk-forming laxatives are indigestible and absorb water to form stools

Bulk-forming laxatives are a type of laxative that relieves constipation by increasing the bulk and consistency of bowel movements, making them easier to pass. They are often recommended as a first-choice treatment option for constipation. These laxatives contain indigestible ingredients such as psyllium, dietary fibre, and methylcellulose, which pass through the body without being digested and absorb water to form stools. This process softens the stools and improves their consistency, making them easier to pass through the digestive system.

It is important to note that bulk-forming laxatives can take some time to provide relief, ranging from half a day to several days. They are generally safe for daily use, but it may be necessary to try different products to find the one that works best for the individual with minimal side effects, such as flatulence and bloating. These products are often marketed as laxatives or fibre supplements and are available in powder or capsule form.

To ensure the effectiveness of bulk-forming laxatives, it is crucial to consume ample water along with them. Dehydration or insufficient water intake can lead to bloating and, in some cases, bowel obstruction. Therefore, it is recommended to take bulk-forming laxatives with at least eight ounces of water and follow up with additional water intake.

In addition to their role in treating constipation, bulk-forming laxatives can also be used to empty the bowels before certain medical procedures, such as colonoscopies. They are a safe and effective option, but it is always advisable to consult a healthcare provider to determine the most suitable treatment option for your specific needs.

Staying hydrated can help prevent and relieve constipation

Staying hydrated to prevent and relieve constipation

Water is a key ingredient for regular bowel movements. Drinking plenty of water and staying hydrated can help prevent and relieve constipation. Dehydration is one of the most common causes of constipation. When dehydrated, the body tries to preserve water by absorbing fluids within the intestines, resulting in dry and hard stools that are difficult to pass.

Drinking about 8–10 glasses of water per day can help soften stools and lead to regular bowel movements. The amount of fluid needed may vary depending on factors like age, sex, activity level, and overall health. It is recommended that women get 9 cups of fluids a day and men 13 cups. It is important to listen to your body and drink water when you feel thirsty.

In addition to water, other fluids can help with hydration and relieve constipation, such as vegetable juices, clear soups, and herbal teas. Carbonated water may also be effective in relieving constipation. However, it is best to avoid sugary and carbonated drinks, as well as alcoholic and caffeinated beverages, as these can lead to dehydration.

Along with staying hydrated, eating fiber-rich foods and exercising regularly can also help prevent and relieve constipation.

Natural laxatives are better for you as they benefit from additional fibre and nutrients

Natural laxatives are a great way to improve digestive health and relieve constipation. They are often preferred over over-the-counter laxatives as they are safe, inexpensive, and have minimal side effects. Natural laxatives are also non-addictive and do not cause dependency, which is a common issue with stimulant laxatives.

Natural laxatives are beneficial because they are rich in fibre and essential nutrients. Fibre-rich laxatives help to bulk up stools, making them easier to pass. Fibre also draws water into the stool, softening it and improving its consistency. This is why it is important to increase water intake when consuming more fibre. The United States Department of Agriculture (USDA) recommends 14 grams of dietary fibre for every 1,000 calories consumed. For a person following a 2,000-calorie diet, this equates to 28 grams of fibre per day.

There are many natural laxative foods that are rich in fibre and other beneficial nutrients. Chia seeds, for example, are high in insoluble fibre, with 9.6 grams in just one ounce. Flaxseeds are another excellent source of both soluble and insoluble fibre, with one tablespoon providing five grams of fibre. Legumes, such as beans, chickpeas, and lentils, are also fibre-rich and a good source of resistant starch, which acts like insoluble fibre.

In addition to fibre, natural laxatives can provide essential nutrients like magnesium and probiotics. Magnesium-rich foods include dark leafy greens, avocados, nuts, and fatty fish. Probiotic foods, such as yoghurt, cheese, broccoli, and soybeans, can help improve digestive health by introducing beneficial bacteria into the gut.

Consuming natural laxatives is a great way to benefit from the additional fibre and nutrients they provide. By incorporating these foods into your diet, you can improve digestive health, relieve constipation, and establish healthier habits to prevent future digestive issues.

Frequently asked questions