Natural Alternatives To Miralax

There are several alternatives to MiraLAX, an over-the-counter constipation drug, which has been associated with neuropsychiatric problems in children. While MiraLAX has been approved by the FDA for adults, it is not approved for use in children. Lifestyle modifications, such as increased hydration, high-fibre diets, and regular exercise, are recommended as the first form of treatment. In terms of medication, alternatives include lactulose, magnesium hydroxide (Milk of Magnesia), and senna. For those seeking natural alternatives, options include sorbitol, found in many fruits; coconut oil, olive oil, lemon, dandelion, probiotics, fish oil, and blackstrap molasses.

Increase fibre intake through fruits, vegetables and whole grains

Fibre, also known as roughage, is an essential part of a healthy diet. Fibre is found in the indigestible parts of plants, including cereals, fruits, and vegetables. It passes through the digestive tract relatively unchanged until it reaches the colon or large intestine, where it is fermented by microbiota.

There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance during digestion, while insoluble fibre does not dissolve in water and remains unchanged. Soluble fibre is found in fruits, vegetables, oats, barley, and legumes, while insoluble fibre is found in whole-wheat flour, nuts, and vegetables like cauliflower, green beans, and potatoes.

A high-fibre diet offers numerous health benefits, including:

• Promoting weight loss
• Lowering blood sugar
• Fighting constipation
• Boosting heart health
• Feeding friendly gut bacteria
• Fruits: Avocados, berries (strawberries, raspberries, blueberries, blackberries), apples, pears, bananas, peaches, apricots, and dried fruits like figs, prunes, and dates are all excellent sources of fibre.
• Vegetables: Broccoli, carrots, artichokes, Brussels sprouts, lentils, kidney beans, peas, and cruciferous vegetables like cauliflower and cabbage are fibre-rich choices.
• Whole grains: Oats, barley, quinoa, chia seeds, popcorn, almonds, and whole wheat bread, pasta, and brown rice are great sources of fibre.

When increasing your fibre intake, it is important to do so gradually and ensure you are drinking enough water to avoid any discomfort or constipation.

Stay well-hydrated

Staying well-hydrated is an important part of treating constipation. Water keeps the body hydrated, so less water is withdrawn from the large intestine, making it easier to pass stool.

• Drink plenty of fluids throughout the day. Aim for 8-10 cups of water per day, or more if you are physically active or live in a hot climate.
• Include fruits and vegetables with every meal and snack. These foods have high water content and will contribute to your daily fluid intake. Examples include watermelon, strawberries, cucumber, celery, and oranges.
• Choose beverages that you enjoy. While water is the best choice, you can also drink juice, soda, coffee, or tea to stay hydrated. Just be mindful of the added sugar and calories in some of these drinks.
• Eat foods that are naturally hydrating. Certain foods, such as cucumbers, celery, and yogurt, have high water content and can help you stay hydrated.
• Monitor your urine color. A light yellow or clear color indicates that you are well-hydrated, while a darker yellow color may mean you need to drink more fluids.
• Drink a glass of water before each meal. This will help you stay hydrated and can also aid in digestion.

In addition to staying well-hydrated, increasing your fiber intake can also help treat constipation. Fiber adds bulk to your stool and makes it easier to pass. Include plenty of fiber-rich foods in your diet, such as whole grains, fruits, vegetables, and beans.

Use a Squatty Potty

If you're looking for an alternative to Miralax, a natural laxative, consider a Squatty Potty. This product claims to make emptying your bowels easier and more comfortable by ensuring you're squatting at the best angle and reducing strain.

The Squatty Potty is a small stool that you place in front of your toilet. When you sit on the toilet, you rest your feet on the Squatty Potty, which elevates your knees above your hips. This position mimics a natural squatting posture, which is said to be optimal for bowel movements.

According to a 2010 Japanese study, squatting creates an angle in the rectal canal that leads to less strain during defecation. The Squatty Potty increases the rectal canal angle from 100 degrees (when sitting without a Squatty Potty) to 120 degrees. This increased angle opens up the rectum, making it easier for waste to pass through.

Additionally, when you squat during a bowel movement, the sit bones can separate, allowing the anal sphincter to fully expand. This expansion, combined with gravity, facilitates the passage of waste.

The Benefits of Squatty Potty

Using a Squatty Potty has been shown to have several benefits:

• Increased bowel emptiness
• Reduced straining patterns
• Reduced bowel movement duration

A 2017 study found that using a footstool like the Squatty Potty reduced the average time for a bowel movement from 113.5 seconds to 55.5 seconds. All but one participant reported less effort in a squatting position.

Another study in 2019 noted that in countries where squatting toilets are common, there are fewer cases of pelvic and uterine prolapse, irritable bowel syndrome, and inflammatory bowel disease. This suggests that Western-style toilets may contribute to the onset of these conditions.

Who Should Use a Squatty Potty?

While the Squatty Potty may not be necessary for everyone, it can be beneficial for those who strain during bowel movements. If you experience problems with stool release, using a Squatty Potty might help. According to Dr. Ashkan Farhadi, a gastroenterologist, the Squatty Potty is "a useful tool in a particular group of patients [...] Patients with infrequent bowel movements probably wouldn't benefit, unless they're also straining."

Both Dr. Farhadi and Dr. Tom McHorse, another gastroenterologist, agree that there's no harm in trying the Squatty Potty. It might be a helpful tool for those experiencing constipation or difficulty with bowel movements.

Reduce dairy intake

MiraLAX is a popular over-the-counter drug used to treat constipation. However, it has been associated with neuropsychiatric problems in children, and many parents are seeking natural alternatives. While the Food and Drug Administration (FDA) has approved it for adults, it is not approved for use in children.

If you are looking to reduce your dairy intake to relieve constipation, here are some recommendations:

Understand the impact of dairy on constipation

Dairy products, such as cheese, ice cream, and milk, are high in calcium, which has binding properties that may lead to constipation. Additionally, dairy products tend to lack fibre, which is essential for promoting regular bowel movements. Toddlers and children may be especially sensitive to dairy, experiencing constipation or, in some cases, diarrhoea after consuming dairy.

Include probiotics in your diet

Probiotics are beneficial bacteria that can improve gut health and soften stools. Fermented dairy products like yogurt and kefir are excellent sources of probiotics. They can help improve gut health and may reduce the likelihood of constipation.

Increase your fibre intake

Fibre-rich foods are essential for promoting regular bowel movements. Include fruits and vegetables with every meal and snack to ensure adequate fibre intake. Fibre helps to soften stools and improve the balance of good bacteria in the gut. Whole grains, pulses, beans, legumes, and high-fibre fruits like apples, pears, berries, and kiwifruit are excellent choices.

Stay hydrated

Drinking plenty of water is crucial for keeping the body hydrated and preventing constipation. Water helps to soften stools and makes them easier to pass. Make sure your child is drinking enough water throughout the day.

Consider alternatives to dairy

If your child continues to experience constipation after reducing their dairy intake, you may want to explore other dietary changes or natural treatments. Some alternatives to dairy include:

• Coconut oil: It has properties that lead to a faster breakdown of food and increased bowel movements.
• Olive oil: It acts as a lubricant to speed up bowel elimination and promotes a healthy digestive tract with its rich antioxidant content.
• Lemon: The citric acid in lemons stimulates the digestive system and assists with elimination.
• Dandelion: Dandelion leaves or vinegar can be added to dishes or steeped as tea, acting as a mild laxative.
• Fish oil: It contains omega-3 fatty acids and serves as a lubricant, helping waste pass through the bowels more easily.
• Blackstrap molasses: This crystallized form of sucrose is packed with vitamins and minerals and helps equalize stomach pH, aiding in stool movement.

Add prune or pear juice to your diet

Prune juice is a well-known home remedy for constipation. It is made from dried plums, or prunes, which are high in fibre and contain sorbitol, a natural laxative. Prunes are also a good source of potassium, an electrolyte that assists in vital bodily functions such as digestion, heart rhythm, nerve impulses, muscle contractions, and blood pressure.

Prune juice is a good alternative to Miralax, especially for children, as it is a natural product with a lower risk of side effects. However, prune juice is extremely sugary and high in calories, so it should be consumed in moderation. Drinking too much prune juice can lead to an excess of sugar in the diet, increasing the risk of diabetes and reversing the beneficial effects on blood pressure.

If you are experiencing constipation, drinking between half a cup and 1 cup of prune juice in the morning can help stimulate digestion. You can also try drinking another cup 30 minutes to 1 hour after a heavy meal. Start with a smaller amount and increase your intake over time if you have more severe constipation.

Alternatively, pear juice is another option to help with constipation. Like prune juice, it contains sorbitol, which acts as a laxative by drawing water into the intestines and softening the stool. However, it is important not to drink too much pear juice at once, as consuming too much sorbitol can cause diarrhoea, leading to an electrolyte imbalance and dehydration.

Pear juice also contains fructose, another sugar that can have a laxative effect when it is not well absorbed by the body. However, consuming large amounts of fructose can cause diarrhoea, bloating, abdominal pain, nausea, and gas. Therefore, it may be better to eat a pear rather than drinking pear juice, as the fruit contains more fibre.

Frequently asked questions