Big Bowel Movements: Natural Laxatives For Constipation Relief

Constipation is a common condition characterised by infrequent, difficult, and sometimes painful bowel movements. To relieve constipation, many people turn to laxatives, which can be purchased over the counter or prescribed by a doctor. However, natural laxatives are also available and can be effective in preventing and treating constipation. These include high-fibre foods, magnesium-rich foods, probiotic foods, and drinks such as water, prune juice, and coffee. Certain herbs, such as senna, ginger, peppermint, and aloe vera, can also act as natural laxatives. While natural laxatives are generally safe, they may cause side effects like diarrhoea and stomach irritation if used excessively or in large amounts.

High-fibre foods

Fibre is a type of carbohydrate that comes from plant foods. It is not digestible by humans and does not provide energy for the body. There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water, forming a gel-like substance, while insoluble fibre does not dissolve.

Sources of Soluble Fibre

Soluble fibre can be found in the following foods:

• Psyllium husk
• Fruits (especially the soft parts and citrus fruits)
• Legumes
• Oats
• Carrots
• Barley
• Oranges
• Apples
• Blueberries
• Peas
• Figs
• Broccoli
• Berries
• Pears
• Beans

Sources of Insoluble Fibre

Insoluble fibre can be found in the following foods:

• Whole-grain flours and bran
• Vegetables
• Nuts
• Seeds
• Wheat
• Brown rice
• Celery
• Carrots
• Corn
• Potatoes
• Skins of most tree fruits (like apples, pears, and bananas)
• Green vegetables (such as zucchini, green beans, celery, cauliflower, and kiwi)
• Tomatoes

Recommended Daily Fibre Intake

The recommended daily fibre intake varies depending on age and gender. According to the Canadian guidelines, adult women need 25 grams of fibre per day, while men need about 38 grams. For individuals over 50, women should aim for 21 grams, and men should aim for 30 grams.

It is important to gradually increase your fibre intake and stay well-hydrated to prevent discomfort and potential side effects such as bloating, gas, and abdominal pain.

Magnesium-rich foods

Magnesium is an essential mineral that plays a role in hundreds of chemical reactions in the body, from keeping your heart rhythm steady to controlling your blood pressure. It's also a natural laxative, increasing the amount of water in the intestinal tract and causing a bowel movement.

Nuts and Seeds

Nuts and seeds are packed with protein, fiber, healthy fats, and minerals like magnesium. Here are some of the best options:

• Almonds (roasted): 1 ounce (oz) = 80 mg of magnesium
• Cashews (roasted): 1 oz = 72–83 mg of magnesium
• Flaxseed (whole): 1 tablespoon = 40 mg of magnesium
• Peanuts (dry roasted): 1 oz = 48–49 mg of magnesium
• Pumpkin seeds (hulled, roasted): 1 oz = 150–156 mg of magnesium
• Chia seeds: 1 oz = 111 mg of magnesium

Legumes

Legumes are a great source of magnesium and other nutrients like potassium, iron, and protein. Try incorporating these into your diet:

• Black beans (boiled): 1/2 cup = 60 mg of magnesium
• Edamame (cooked): 1/2 cup = 50 mg of magnesium
• Lima beans (cooked): 1/2 cup = 40–126 mg of magnesium

Whole Grains

Whole grains provide dietary fiber and magnesium. Consider adding these to your meals:

• Quinoa (cooked): 1/2 cup = 60 mg of magnesium
• Shredded wheat (plain, unfrosted): 1 cup = 56 mg of magnesium
• Brown rice (cooked): 1 cup = 86 mg of magnesium
• Whole wheat bread (1 slice): 23 mg of magnesium

Dark Leafy Greens

Dark leafy greens are a superfood, packed with magnesium and other essential nutrients. Include a variety of these in your diet:

• Spinach (cooked): 1/2 cup = 78 mg of magnesium
• Swiss chard (cooked): 1/2 cup = 75 mg of magnesium
• Collard greens: 1/2 cup = 25 mg of magnesium
• Kale, turnip greens, and mustard greens (cooked): 1 cup = 158 mg of magnesium

Fruits

Fruits are a great way to get your daily dose of magnesium, especially:

• Avocados: 1 medium avocado = 58 mg of magnesium
• Bananas: 1 medium banana = 32–37 mg of magnesium
• Papaya: 1 small papaya = 33 mg of magnesium
• Blackberries: 1 cup = 29 mg of magnesium

Dairy

Dairy products are known for their calcium content, but they also provide a good amount of magnesium:

• Milk (nonfat): 1 cup = 24–27 mg of magnesium
• Yogurt (plain, low fat): 8 oz = 42 mg of magnesium

Dark Chocolate

Dark chocolate with 70% or more cocoa solids is a delicious way to get your magnesium fix. It also contains beneficial antioxidants.

Dark chocolate (1 oz): 64–65 mg of magnesium

Fatty Fish

Fatty fish provide healthy omega-3 fatty acids and are a good source of magnesium:

• Salmon (cooked): 3.5 oz = 30 mg of magnesium
• Tuna (canned or cooked): 3 oz = 26–36 mg of magnesium
• Mackerel (cooked): 3 oz = 83 mg of magnesium

Probiotic foods

Probiotics are live, beneficial bacteria that occur naturally in fermented foods and drinks. They can also be purchased as supplements. Probiotics are often used to treat constipation, especially in cases related to pregnancy, certain medications, or digestive issues like IBS.

Probiotics enhance the gut microbiome by increasing the number of beneficial bacteria in the digestive tract, which helps regulate inflammation, immune function, digestion, and heart health. They may also reduce the likelihood of harmful bacteria proliferating in the gut.

Probiotic-rich foods include:

• Yogurt
• Cheese
• Broccoli
• Prunes
• Soybeans
• Chia seeds
• Figs
• Kefir
• Kombucha
• Kimchi
• Sauerkraut
• Natto
• Tempeh

Probiotic supplements typically contain the following strains of bacteria, which have been shown to improve stool consistency:

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

Drinks

Staying hydrated is essential for treating constipation and keeping the stool soft. Water is the most important drink for preventing and treating constipation. It is recommended to drink the equivalent of at least eight 8-ounce cups of water per day. However, other drinks can also help to relieve constipation.

Prune juice

Prune juice is a well-known natural laxative. Research suggests that it helps to prevent hard, lumpy stools from forming and has a low risk of side effects such as loose stools and gas. Prunes are rich in fibre and contain magnesium, potassium, and sorbitol, all of which have natural laxative qualities and promote gut functions.

Coffee

Coffee is a stimulant laxative that increases intestinal contractions and can help relieve constipation. However, it is important to note that coffee can also cause dehydration, which can lead to constipation, so it should be consumed in moderation.

Aloe vera juice

Aloe vera juice is another natural laxative option. It contains bioactive compounds that act as laxatives and help restore hydration. Drinking a glass of aloe vera juice mixed with lemon juice on an empty stomach can help regulate bowel movements, relieve constipation, and improve IBS symptoms.

Lemon juice

Lemon juice is high in vitamin C, an antioxidant compound that pulls water into the gut. Increasing water content inside the intestines can help soften stools and stimulate bowel movements. Drinking a mixture of lemon juice and water, especially at night and in the morning, may help relieve constipation.

Apple juice

Apple juice is also a good option for constipation relief due to its high fibre content and the presence of pectin, a water-soluble fibre that may promote bowel movements. However, apple juice has a relatively high quantity of fructose, which can cause digestive discomfort in people with sensitive bowels.

Herbal teas

Herbal teas, such as peppermint tea, ginger tea, and mint tea, can also help relieve constipation. These teas have soothing and relaxing effects on the digestive tract, easing the process of defecation.

Herbs

Constipation is defined as having fewer than three bowel movements per week. It may be chronic or happen occasionally. Some symptoms include straining to have a bowel movement, feeling blocked or unable to empty your bowels, and needing help emptying your rectum.

Herbal remedies can be effective in treating constipation. Most laxative herbs contain anthraquinones, which have a stimulating effect on the intestines. These laxatives work by drawing fluid into the colon and increasing peristalsis, the contraction of the intestines that helps move material through the colon to the rectum.

• Cascara Sagrada (Buckthorn): This is a popular herbal laxative that comes from the bark extract of a species of buckthorn tree. Short-term use is usually well-tolerated, but it may cause abdominal pain or electrolyte imbalance. Long-term use may lead to liver injury.
• Psyllium: A natural fiber laxative that helps create bulk stools. Psyllium is often used to treat chronic constipation and may be combined with other laxatives. It can cause side effects such as abdominal cramping, bloating, or gas.
• Rhubarb: Rhubarb has laxative effects, but it also has antidiarrheal properties due to its tannin content. Therefore, it should only be used on a short-term basis for constipation.
• Senna: Senna is used to treat constipation and clear the bowel before some medical procedures. It should only be used in the short term and at the recommended doses. Long-term and high-dose use have been linked to liver damage.
• Slippery Elm: This herb stimulates nerves in the gastrointestinal tract, leading to mucus production and providing relief from constipation. It contains a sticky substance called mucilage, which coats the GI tract and may reduce the absorption of some medications if taken simultaneously.
• Mint Tea: Mint tea helps soothe nausea and bloating associated with constipation.
• Ginger: Research indicates that ginger can speed up digestive activity while also preventing bloating and cramping.
• Peppermint: Many people drink peppermint tea to treat their gastrointestinal conditions and symptoms. It has a soothing effect on the digestive tract and can help relieve constipation.
• Aloe Vera: Aloe vera juice, tea, and supplements improve gastrointestinal motility, aiding in the movement of food through the intestinal passage.

It is important to note that herbal remedies are powerful and can have side effects or cause drug interactions. Always consult your doctor or pharmacist before using herbal remedies, especially if you are pregnant, breastfeeding, or giving them to children.

Frequently asked questions