Constipation affects many people, and understanding laxatives may help find relief
Diet changes, hydration, and natural remedies are important ways that may help to combat constipation
Caution is needed when using laxatives, and medical advice should always be sought
Certain dietary sources, oils, and fermented foods play a role as natural laxatives
Precautions and considerations are necessary to use natural laxatives safely and effectively
Introduction
Constipation impacts millions of people. It’s a painful and uncomfortable condition that does not have a one-size-fits-all solution. Relief may be found through lifestyle, diet changes, and natural remedies. Knowing the types of laxatives and risks is a vital part of finding the right management strategy.
In this guide, we will look at what is a natural laxative? Also, we will talk about their potential benefits and how to add them to your day-to-day life. We will also cover the key safety points and risks that come with using them. This will allow you to make the best decision when it comes to dealing with constipation.
Understanding Laxatives
First, we need to understand what laxatives are and how they function. We will also give an overview of the different laxatives and their pros and cons.
What are Laxatives?
So what is a natural laxative? Well, laxatives are substances that may help relieve constipation. They come in many forms, like pills, powders, and liquids. They may also be found in foods and oils. The main goal is to soften stools and get the bowels moving.
How Laxatives Work
Laxatives work in different ways, but they all have the same aim which is to move the bowels. They bulk up stools or soften them. Some may help by making the inside of your gut smooth or getting your colon to act up. These actions help stools to get through the gut more efficiently.
Types of Laxatives
There are lots of laxatives, each works differently.
Bulk-forming laxatives boost the size of stools, making them easier to pass.
Stool softeners pull water into the intestines, to soften stools for easy passage.
Lubricant laxatives cover the stool surface and make it slippery for easy passage.
Osmotic laxatives pull water into the bowels. They then make bowel movements easier by making the stools bulkier.
Stimulant laxatives cause the intestines to contract. These speed up the movement of stool.
There are also natural laxative alternatives that may provide the same kind of relief.
Did you know?
Prunes and prune juice are effective natural laxatives due to their high fiber and sorbitol content. source: Cleveland Clinic
Let’s explore the natural ways to use natural laxatives at home that may help you to deal with constipation. There are many choices like oils, dietary changes, probiotic foods, and herbal laxatives. The best option depends on your needs and likes.
Foods high in fiber are best natural laxatives. They may help fight off constipation. Here are a few high-fiber foods that are good to include in your daily meals:
1. Chia Seeds
Chia seeds are rich in fiber, with about 10 grams per ounce. They soak up water and form a gel, which may soften stools and improve regular bowel movements.
2. Berries
Berries like strawberries, blueberries, and blackberries are packed with fiber. By eating berries, you may improve stool frequency, and stool consistency and reduce gas.
3. Legumes
Legumes such as beans, chickpeas, lentils, and peas have a mix of fibers. These fibers may improve stool form and bowel function. Plus, they offer prebiotics, which feeds the good bacteria in your digestive system.
4. Flaxseeds
Flaxseeds are rich in both soluble and insoluble fiber. This makes stools bulkier and keeps your bowel movements regular. One spoonful of flaxseed has about 3 grams of fiber. You may easily add flaxseed to your smoothies, salads, or baked goods.
5. Leafy Greens
Leafy greens like spinach, kale, and collard greens are loaded with fiber and other nutrients. Eating these greens makes your stools bulkier and increases your bowel movements. Plus, they contain magnesium, which draws water into the colon and softens stools.
6. Apples
Apples are rich in fiber and may lessen constipation. They contain pectin, a type of fiber that softens stools and speeds up their passage through the gut.
7. Oat Bran
Oat bran is sourced from the outer layer of oat grains. It’s rich in fiber and helps maintain a healthy digestive system. One cup of raw oat bran is packed with 14.5 grams of fiber.
8. Prunes
Prunes are known for their high fiber and sorbitol levels which makes them a natural laxative. They may increase stool frequency and enhance its consistency, proving as a potentially effective remedy for constipation.
9. Kiwifruit
Kiwis not only have fiber but also other enzymes that aid digestion. A single kiwi offers nearly 2.3 grams of fiber, which may support healthy bowel movements and overall digestive health.
Do you know why these laxatives are referred to as ‘natural’? This is because these laxatives are a by-product of plants. Plants are used as raw materials to formulate these laxatives that aid constipated patients.
Staying hydrated is crucial for regular bowel movements. Drinking water softens stools and lets them move more easily within your gut. It also aids in getting rid of waste from the body.
Other Hydrating Beverages
Next to water, other drinks may also support bowel functions. Having warm water or botanical teas may stimulate digestion and relieve constipation but caution, drinks with a lot of sugar or caffeine may worsen constipation symptoms.
Probiotic and Fermented Foods
Your gut health may also get a boost from probiotics and fermented foods. They may help your digestion and serve as natural laxatives.
1. Kefir
Kefir, a fermented drink, is packed with probiotics. This may do wonders for your digestive health. Regularly drinking kefir may lead to improved stool shape and frequency, less need for laxatives, and better bowel function.
2. Greek Yogurt
Another probiotic-rich food is Greek yogurt. The “live and active cultures” in Greek yogurt may assist digestion and lessen constipation by fostering the growth of beneficial gut bacteria.
3. Other Probiotic Foods
Other probiotic food choices include sauerkraut, kimchi, miso, tempeh, and kombucha. Adding these to your diet may enhance your digestive health.
According to me, both natural laxatives (derived from plants) and synthetic laxatives (made by man using chemical compounds) have similar potential uses and side effects, as both work as stimulant laxatives. Therefore, one may avoid the use of laxatives in general by following other measures such as drinking plenty of water, eating a healthy diet, and exercising regularly.
Some oils may be used as natural laxatives. Their consumption may help with constipation.
1. Olive Oil
Olive oil may soften stools and facilitate passing stools. Having a spoon of olive oil on its own, or as part of a meal is a simple way to leverage its laxative benefits.
2. Castor Oil
Castor oil, made from castor beans, has ricinoleic acid. This component aids digestion and stimulates bowel movements. Consuming castor oil in moderation may alleviate constipation symptoms.
3. Coconut Oil
Coconut oil, another useful option, has medium-chain fatty acids. These may aid in digestion and make stool consistency softer. It’s a helpful choice for those with constipation.
Herbal Laxatives and Supplements
Several herbal laxatives and supplements offer natural laxative properties. These may support healthy bowel movements and reduce constipation. Here are some of the herbal natural laxatives that work fast.
1. Senna
Senna, a plant-derived laxative, is commonly found in over-the-counter products. Sennosides in senna make the nerves in your colon active. This may aid in bowel movements.
2. Rhubarb
Rhubarb, a plant with sennoside A, has natural laxative effects. Eating rhubarb may soften stools, ease bowel movements, and thus help ease constipation.
3. Psyllium
Psyllium, a widely known fiber supplement, comes from the Plantago ovata plant’s husks. As a non-fermentable soluble fiber, psyllium may ease bowel movements by making stools bulkier.
4. Magnesium Citrate
Magnesium Citrate, available as an over-the-counter supplement, acts as an osmotic laxative. This pulls water into the intestines, which softens stools and increases bowel movement frequency.
5. Aloe Vera
Aloe vera contains anthraquinones, known for having natural laxative properties. Consuming aloe vera juice or adding aloe vera to your diet may help relieve constipation.
Other Natural Remedies for Constipation
1. Exercise
Regular physical activity may keep constipation at bay. Including moderate exercises like walking, swimming, or cycling in your routine may improve digestive health.
2. Coffee
For some people, coffee stimulates the digestive system. Research shows that coffee may induce bowel movements in certain cases due to its stimulating effect.
3. High-Fiber Fruits and Vegetables
Fruits and vegetables that are high in fiber, like apples, pears, broccoli, and carrots, are beneficial. They support healthy digestion and relieve constipation. These vegetables and fruits that are natural laxatives not only support healthy digestion and relieve constipation but also add an extra layer of effectiveness to your dietary choices.
Here’s a table summarizing natural laxatives and their examples:
Natural Laxative
Examples
Dietary sources
Chia seeds, berries, legumes, flaxseeds
Hydration
Water, herbal teas
Probiotic foods
Kefir, greek yogurt, sauerkraut
Oils
Olive oil, castor oil, coconut oil
Herbal laxatives
Senna, rhubarb, psyllium, magnesium citrate
Other remedies
Exercise, coffee, high fiber fruits and vegetables
While natural laxatives may help cope with constipation, it is important to use them correctly.
1. When to See a Doctor?
If you have chronic or severe constipation, see your healthcare provider. They can diagnose any underlying conditions and suggest the right management strategy.
2. Side Effects and Interactions
Beware of potential side effects like bloating, gas, and stomach pain when using natural laxatives. Also, consult your healthcare provider before starting any supplements or herbal remedies. They possibly may interact with other medicines or worsen health conditions.
3. Overuse and Dependency
Although natural laxatives may relieve constipation, do not use them excessively. Long-term or excessive use can lead to dependency or other health problems. Always consult with a healthcare provider before using any new treatment for the long term.
There are possible precautions and risks with natural laxatives:
Precautions and Risks
Considerations
When to see a doctor
Seek medical advice for chronic or severe constipation
Side Effects
Be mindful of potential side effects and interactions
Overuse and Dependency
Avoid long-term or excessive use of laxatives
Conclusion
Constipation is a common issue that can greatly affect your daily life. Many natural laxatives may promote healthy bowel movements and provide relief. You may try out various diet changes, and herbal remedies, and drink a lot of water to get your best management plan. Always reach out to your healthcare provider before starting a new routine. Also, remember the possible risks and side effects of natural laxatives use.
Magnesium citrate may provide relief quickly, often within a few hours of taking it. It is an osmotic type of laxative.
What is a good strong natural laxative?
Senna and psyllium are powerful natural laxatives.
How do I relieve constipation fast?
To quickly relieve constipation, drink lots of water, eat more fiber-rich foods, and try natural laxatives.
What simple trick empties your bowels?
Relieve yourself by applying pressure on your lower belly or massage certain points on the belly.
What foods help constipation the fastest?
The fastest way to relieve constipation is to eat fiber-rich foods. Some of the natural laxatives that work fast are prunes, chia seeds, legumes, and flaxseeds.
Are natural laxatives safe during pregnancy?
General safe options during pregnancy include prune juice and psyllium. But always check with your healthcare provider before using any natural laxatives for constipation during pregnancy.
Is dragon fruit a natural laxative?
Dragon fruit is not typically considered a natural laxative, but its high fiber content may aid in digestive health and regularity when consumed as part of a balanced diet. However, individual responses to foods vary, so it’s best to monitor how your body reacts to it.
How long does it take for natural laxatives to work?
The effectiveness of natural laxatives varies, but generally, they can take anywhere from a few hours to a day to produce results. Factors such as the type of laxative, individual response, and overall health can influence the time it takes for natural laxatives to work.
How does natural laxatives work?
Natural laxatives work by promoting bowel movements through various mechanisms. High-fiber foods, such as fruits and vegetables, add bulk to the stool, while compounds like anthraquinones in certain plants stimulate intestinal contractions, facilitating smoother bowel function and relieving constipation.
How often can you take natural laxatives?
The frequency of taking natural laxatives depends on the specific product and individual tolerance. It’s advisable to follow the recommended dosage on the product’s label and consult a healthcare professional for personalized guidance.
Are natural laxatives safe?
Natural laxatives are generally considered safe when used as directed. However, it’s crucial to consult with a healthcare professional before incorporating them into your routine, especially for individuals with underlying health conditions or those taking medications, to ensure compatibility and avoid potential risks.
Is it bad to take natural laxatives everyday?
Taking natural laxatives every day may lead to dependence and disrupt the natural bowel function. It’s advisable to use them intermittently and under the guidance of a healthcare professional to prevent potential side effects and maintain a healthy digestive balance.
Is milk natural laxative?
Milk is not typically considered a natural laxative. While some people may experience mild relief from constipation after consuming dairy due to its fat content, it is not as effective as dedicated natural laxatives like fiber-rich foods or specific herbs.
Is honey natural laxative?
Honey is not considered a natural laxative, but it may have mild soothing effects on the digestive system. While it can help with overall gut health, it’s not a primary solution for constipation; rather, it’s best known for its antibacterial and anti-inflammatory properties.
What drinks are natural laxatives?
Certain drinks can act as natural laxatives, such as prune juice, aloe vera juice, and warm water with lemon. These beverages may help promote bowel movements by either adding fiber, providing hydration, or having mild stimulant effects on the digestive system.
What are natural laxatives for kids?
Natural laxatives for kids include fruits like prunes, pears, and apples, as well as vegetables like spinach and broccoli. Additionally, increasing water intake and encouraging physical activity can help promote regular bowel movements in children.
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Medically reviewed by Dr. Nayana Shetty 
Last updated: Apr 15, 2024
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