Powerful Natural Laxatives: Finding The Strongest Option

Natural laxatives are a great way to relieve constipation and promote regular bowel movements. They are often used when lifestyle changes, such as increasing fibre intake, drinking more fluids, and exercising, have not helped. Natural laxatives are safer and gentler than over-the-counter products and have minimal side effects. They are also inexpensive and easily accessible, as many natural laxatives are found in the foods we eat.

Water

In addition to its laxative properties, water has numerous other health benefits. It is essential for maintaining proper kidney function, regulating body temperature, and transporting nutrients and oxygen to cells. Therefore, staying adequately hydrated by consuming enough water throughout the day is crucial for overall health and well-being.

While water is an excellent natural laxative, it is important to note that it may not be sufficient for everyone. Some individuals may require additional interventions, such as increasing their fibre intake or incorporating other natural laxatives into their diet. However, for most people, ensuring adequate hydration is a simple and effective way to promote digestive health and regularity.

Fibre-rich foods

Fibre supports the microbiome, the healthy balance of bacteria in the digestive tract, and aids gut motility, the coordination of muscle contractions that push food through the digestive system. There are two types of fibre: insoluble and soluble. Insoluble fibre, also known as roughage, passes through the digestive tract intact, adding bulk to the stool. Soluble fibre dissolves in water, forming a gel-like substance that softens the stool. A healthy mix of both types of fibre can reduce symptoms of bloating, gas, and constipation.

• Chia seeds are an excellent source of insoluble fibre, with 9.6 grams of fibre in just one ounce (28.4 grams). They also contain about 7-15% soluble fibre.
• Legumes, including beans, chickpeas, lentils, peas, and peanuts, are high in both soluble and insoluble fibre. For example, one cup (180 grams) of boiled lentils provides 14.2 grams of fibre. Legumes also increase the body's production of butyric acid, which may act as a natural laxative.
• Flaxseeds have natural laxative properties and offer a good mix of soluble and insoluble fibre. A typical serving of one tablespoon (9 grams) provides 2.5 grams of fibre.
• Leafy greens such as spinach, kale, and cabbage are dense in fibre and magnesium. They help improve regularity and prevent constipation. Magnesium draws water into the intestines, aiding in stool passage.
• Apples are a good source of fibre, providing 3 grams per cup (125 grams), and pectin, a type of soluble fibre that may have a laxative effect.
• Prunes contain 7.7 grams of fibre per cup (248 grams) and sorbitol, a type of sugar alcohol that acts as a laxative in large amounts.
• Kiwifruit is rich in fibre, providing around 3 grams per 100 grams, and contains actinidine, an enzyme that aids in gastrointestinal symptoms.
• Whole wheat bread, cereals, and pasta are excellent sources of insoluble fibre, especially when consumed raw or lightly cooked.
• Most fruits and vegetables are high in fibre, with some offering a mix of soluble and insoluble types. Examples include berries, grapes, blackberries, raspberries, citrus fruits, spinach, Brussels sprouts, broccoli, artichokes, and sweet potatoes.

In addition to increasing fibre intake, staying properly hydrated is crucial for constipation relief. Water softens the stool and stimulates the colon to empty out.

Probiotics

• Bifidobacterium lactis
• Lactobacillus plantarum
• Streptococcus thermophilus
• Lactobacillus reuteri
• Bifidobacterium longum

Anthraquinone-containing herbs

Anthraquinone-rich herbs are most effective for flaccid or atonic constipation, which is characterised by a loss of bowel tone and a resulting infrequency of bowel movements. This type of constipation is usually caused by a lack of exercise, prolonged bed rest, or habitual laxative use, and is more common in elderly populations.

The pharmacological action of anthraquinones is dose-dependent. In lower doses, they exert a milder tonic laxative effect, while in larger doses, they have a more powerful stimulant or cathartic effect. The laxative effect of anthraquinones is largely due to increased peristalsis of the colon, reducing transit time and consequently the reabsorption of water from the colon, making the stool more liquid and easier to pass. Additionally, the stimulation of active chloride secretion into the gut increases osmosis, resulting in increased fluid accumulation in the gut. Overall, this results in increased faecal volume and gastrointestinal pressure.

Some common anthraquinone-containing herbs include:

• Aloe barbadensis (Aloe)
• Rheum palmatum (Turkey Rhubarb)
• Rhamnus frangula/purshiana (Cascara sagrada)
• Rumex crispus (Yellow Dock)

Among these, Yellow Dock and Turkey Rhubarb are considered the gentlest acting compounds. These herbs are aged for at least one year, during which the more irritant anthraquinones are converted to milder compounds. The presence of tannins in these plants also tends to moderate the laxative effect.

It is important to note that at high doses, anthraquinone-rich herbs can cause gastrointestinal irritation and other toxic side effects. Therefore, caution should be used when administering these herbs, especially in cases of irritable bowel, bowel obstructions, acute intestinal inflammation, or abdominal pain of unknown origin.

Saline laxatives

Some common saline laxatives include:

• Magnesium citrate
• Magnesium hydroxide
• Sodium acid phosphate
• Sodium phosphate rectal

Frequently asked questions