Constipation occurs when you do not have as many bowel movements as usual - typically fewer than three per week. You may also notice your stool is hard, dry or even painful to pass.
Many people use laxatives to relieve symptoms of constipation. If you would prefer not to take a laxative medication, you can try incorporating natural laxatives in your diet to improve digestion and regulate your bowel movements.
Natural laxatives can come in the form of foods, drinks, and herbs. However, different ways natural laxatives may affect your body in different ways, and each come with their own potential risks.
How do natural laxatives work?
There are several ways natural laxatives like herbs, foods and beverages work to keep your digestive system working more smoothly.
Laxatives can make your stool easier to pass by:
Bulking up your stool
Softening the stool
Drawing water into the stool
Stimulating the intestines
What foods are natural laxatives?
Certain nutrients and foods are key to staying regular. Try incorporating the following foods into your diet for long-term constipation relief:
High-fibre foods- whole-grain breads and cereals,
Fruits, vegetables, nuts, seeds and legumes.
Magnesium rich foods- dark leafy greens, avocados, nuts, fortified cereals, chia seeds, dark chocolate and fatty fish.
Probiotic foods- Yogurt, cheese, broccoli, prunes, soybeans, chia seeds and figs.
What drinks are natural laxatives?
Drinks can be just as important as foods for reducing constipation and speeding up the digestive process.
The following drinks can work-
Water - Staying hydrated is important in preventing and treating constipation. Drink plenty of water throughout the day to soften dries tools and improve overall digestion.
Prune juice - Research suggests drinking prune juice can help prevent hard lumpy stools. It also has shown a low risk of side effects like loose tools and gas.
Coffee- Studies show caffeinated coffee works to stimulate bowel movements by increasing intestinal contractions. Decaffeinated coffee can also help but it's significantly less effective.
What herbs are natural laxatives?
Research suggests these herbs double as natural laxatives, whether as a supplement or in the form of herbal teas:
Senna- Senna is a strong natural stimulant laxative, meaning it triggers contractions in muscles that line the gut. You can take it both as an as an herbal supplement and as a tea.
Ginger- Research indicates ginger can speed up digestive activity while also preventing bloating and cramping.
Peppermint- Many people drink peppermint tea or to treat their gastrointestinal conditions and symptoms. It has a soothing effect on the digestive track and can also relieve constipation.
Aloe Vera – Aloe vera juice, tea and supplements work to manage periodic constipation by improving gastrointestinal motility or the movement of food through the intestinal passage
Other natural laxatives:
In addition to the above foods, drinks and herbs other natural ways to relieve Constipation include-
Abdominal massage- There is some evidence that abdominal massage can treat symptoms of constipation especially in children and older adults.
Bowel training- Try to go to the bathroom at t he same time every day. This can help to train your colon to pass bowel movements more easily.
Regular exercise- Getting plenty of physical activity may also help improve stool regularity.
Precautions:
While many natural laxatives are safe and effective, there are some potential risks when consuming laxatives, especially if consumed in excess, you make experience side effects like-
Stomach pain
Bloating
Gas
Diarrhoea
If you notice any signs of gastrointestinal irritation, stop taking the laxative right away.
Using any laxative excessively or on a long-term basis can potentially make you independent on it to have a bowel movement.
Seek medical treatment if you consistently notice that you can’t have bowel movements without laxatives, or if you notice any changes in your bowel movements (such as blood in the stool).
If you have any underlying health conditions such as irritable bowel syndrome (IBS) or if you are pregnant or breastfeeding, it's important to talk to your healthcare provider before taking natural laxatives.
Take away
Natural laxatives include foods rich in magnesium, fibre and probiotics, as well as drinks like water, prune juice and coffee. Certain herbs, such as senna, ginger, peppermint and aloe vera can also help you help to keep your bowel movements more regular.
Using natural laxatives to relieve constipation is usually safe. However, they may cause side effects like diarrhoea and stomach irritation, especially if you use them too often or in large amounts. Talk to a healthcare provider if your bowel movements have suddenly changed or if natural laxatives aren't working to relieve your constipation
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