Natural Relief: A Guide To Herbal Laxatives

Constipation is a common digestive issue characterised by infrequent, difficult, and sometimes painful bowel movements. It can be caused by various factors, such as diet, lifestyle, biological effects, medication use, and environmental conditions. Natural laxatives are a great way to relieve constipation and promote regular bowel movements. They work by increasing stool frequency, improving stool consistency, and promoting regular bowel movements. Natural laxatives come in many forms, including foods, drinks, and herbs, each with its own benefits and potential risks.

Chia seeds

To make a natural laxative with chia seeds, combine one to two tablespoons of chia seeds with eight to 16 ounces of water and the juice of half a lemon. It is important to let the mixture sit for at least 15 minutes, or up to an hour, so that the chia seeds can absorb the water and form a gel-like consistency. This mixture can be consumed as a drink or added to other foods like yoghurt, smoothies, or salads.

It is recommended to start with a small amount of chia seeds and gradually increase the amount to avoid any negative side effects. Excessive consumption of chia seeds can lead to gastrointestinal issues such as bloating, abdominal pain, diarrhoea, gas, and cramping. Additionally, it is important to drink enough water when consuming chia seeds to prevent constipation and potential blockages in the digestive tract.

While chia seeds can be an effective natural laxative, they should not be relied upon as the sole solution for constipation. It is important to maintain a healthy diet and lifestyle that includes a variety of high-fibre foods, adequate water intake, and regular physical activity to promote digestive health and relieve constipation.

Leafy greens

It is recommended that you eat leafy greens raw, as part of a salad or juice, to get the most benefits. However, they can also be cooked and added to stir-fries or soups. Aim to eat 2 to 3 cups of cooked leafy greens daily, or experiment with the quantity that works for you.

Water

The Institute of Medicine recommends a water intake of between nine and 13 cups per day for adults. However, water doesn't have to be the only source of hydration; teas, soups, and other liquids can also help to keep things moving.

In addition to drinking enough water, it's important to follow a healthy diet and make time for regular physical activity to promote healthy digestion and regular bowel movements.

Fibre

How Fibre Works

Types of Fibre

There are two main types of fibre: soluble and insoluble. Soluble fibre partially dissolves in water and helps lower cholesterol. Sources of soluble fibre include oats, barley, rye, beans, oranges, and apples. Insoluble fibre, on the other hand, remains mostly intact as it passes through the digestive system, adding bulk to stools and aiding their quick and easy passage. Wheat, brown rice, celery, carrots, nuts, and seeds are good sources of insoluble fibre.

Recommended Intake

The recommended daily fibre intake varies depending on age and gender. Women under 51 should aim for 25 grams, while men under 51 should target 38 grams. For those over 51, the recommended intake is 21 grams for women and 30 grams for men.

Food Sources of Fibre

Supplements

If you struggle to consume enough fibre through your diet, you can opt for fibre supplements. Psyllium is a popular bulk-forming laxative that increases stool bulk and water content, making it easier to pass. It is important to take psyllium with plenty of water to avoid choking hazards and ensure its effectiveness. Other fibre supplements include methylcellulose, wheat dextrin, and calcium polycarbophil.

Precautions

While fibre is generally safe and beneficial, some people may experience stomach cramps and gas when increasing their fibre intake. To minimise discomfort, it is recommended to gradually introduce more fibre into your diet and increase fluid intake. Additionally, those with slow transit or pelvic floor dysfunction may find that a high-fibre diet does not adequately relieve constipation, and they should consult a doctor.

Exercise

• Improves digestive health: Regular physical activity helps to keep constipation at bay. Moderate exercises such as walking, swimming, or cycling can improve digestive health and relieve constipation.
• Increases stool frequency: Exercise helps to increase the frequency of bowel movements by stimulating the intestines and speeding up the passage of stool.
• Reduces constipation symptoms: While exercise may not always increase the number of bowel movements, it can reduce symptoms of constipation and improve quality of life.
• Prevents chronic constipation: A sedentary lifestyle is associated with an increased risk of constipation. Exercise helps to get the stool moving and prevents chronic constipation.
• Safe and natural: Exercise is a natural way to relieve constipation without the side effects associated with laxative use. It is a safe and gentle way to improve digestive health and regularity.

When incorporating exercise as a natural laxative, it is important to start slowly and listen to your body. Begin with gentle exercises such as walking or swimming, and gradually increase the intensity and duration. It is also crucial to stay well-hydrated and maintain a healthy diet along with regular exercise.

In addition to exercise, there are other natural laxatives that can be effective in relieving constipation. These include dietary changes, such as increasing fibre intake and consuming probiotic and fermented foods. Staying hydrated by drinking adequate water and herbal teas can also help soften stools and improve bowel function.

Frequently asked questions