Laxatives can have powerful effects on digestive health. Due to their effects on the body, laxatives can help relieve constipation and promote regular bowel movements. Surprisingly, there are many natural laxatives available that can be as effective as over-the-counter products in preventing constipation. This article will look at 10 natural laxatives and how they work.
What are laxatives and how do they work
Laxatives are substances that loosen the stool or stimulate a bowel movement. They can also speed up intestinal transit, which helps speed up the movement of the digestive tract to stimulate a bowel movement. Laxatives are often used to treat constipation, a condition characterized by infrequent, difficult, and sometimes painful bowel movements.
There are several types of laxatives that work in different ways. The main classes of laxatives are:
Bulk-forming laxatives : These move through the body undigested, absorbing water and swelling to form stool.
Stool softeners: Increase the amount of water absorbed by stool to make it softer and easier to pass.
Lubricating laxatives: These coat the stool surface and intestinal lining to hold in moisture, allowing for softer stools and an easier passage.
Osmotic-type laxatives : These help the colon retain more water, increasing the frequency of bowel movements.
Saline laxatives : These draw water into the small intestine to stimulate a bowel movement.
Stimulant laxatives: accelerate the movement of the digestive system to induce a bowel movement.
Although over-the-counter laxatives can be very helpful in relieving constipation, using them too often can cause electrolyte disturbances and changes in acid-base balance , potentially leading to long-term heart and kidney damage.
10 natural laxatives to keep the intestine regular
Seeking regularity, try incorporating some natural laxatives into your routine . They can be a safe and cheap alternative to over-the-counter products, with minimal side effects. The following are 10 natural laxatives you can try.
1. Chia seeds
Fiber is a natural treatment and one of the first lines of defense against constipation. It moves through the undigested intestines, adding bulk to the stool and promoting regularity. Studies show that increasing your intake of fiber can increase the frequency of stools and soften them for easier passage.
Chia seeds are particularly high in soluble fiber, containing almost 11 grams in just 1 ounce (28 grams). Soluble fiber absorbs water to form a gel, which can help form loose stools to relieve constipation.
2. Berries
Most berry varieties are relatively high in fiber, making them a great option as a mild natural laxative.
Strawberries contain 3 grams of fiber in one cup (152 grams), blueberries provide 3.6 grams of fiber per cup (148 grams), and blackberries have 7.6 grams of fiber per cup (144 grams).
The American Dietetic Association recommends 25 grams of fiber per day for women and 38 grams of fiber for men to add bulk to stools and prevent chronic disease.
Berries contain two types of fiber: soluble and insoluble. Soluble fiber, like that in chia seeds, absorbs water in the intestine to form a gel-like substance that helps soften stool.
Insoluble fiber does not absorb water, but instead moves through the body intact, increasing the volume of stool to facilitate passage.
Including some varieties of berries in your diet is one way to increase your fiber intake and take advantage of its natural laxative properties.
3. Legumes
Legumes are a family of edible plants that include beans, chickpeas, lentils, peas, and peanuts. Legumes are rich in fiber, which can promote regularity.
One cup (198 grams) of boiled lentils, for example, contains 15.6 grams of fiber, while 1 cup (164 grams) of chickpeas provides 12.5 grams of fiber.
Eating legumes can help increase your body’s production of butyric acid, a type of short-chain fatty acid that can act as a natural laxative. Studies show that butyric acid may help treat constipation by increasing the movement of the digestive tract.
It also acts as an anti-inflammatory agent to reduce intestinal inflammation that can be associated with some digestive disorders, such as Crohn’s disease or inflammatory bowel disease.
4. Flaxseeds
With its content of omega-3 fatty acids and its high amount of protein, flax seeds are rich in many nutrients that make them a healthy addition to any diet.
Not only that, but flax seeds also have natural laxative properties and are an effective treatment for constipation and diarrhea. Flax seeds contain a good mix of soluble and insoluble fiber, which helps reduce intestinal transit time and add bulk to your stool.
One tablespoon (10 grams) of flax seeds provides 2 grams of insoluble fiber, plus 1 gram of soluble fiber.
5. Kefir
Kefir is a fermented dairy product. It contains probiotics, a type of beneficial gut bacteria with a variety of health benefits, including improved immune function and increased digestive health.
Consuming probiotics through food or supplements can increase regularity while improving stool consistency and speeding up intestinal transit. Kefir, in particular, has been shown to add moisture and bulk to stools.
6. Castor oil
Produced from castor oil, castor oil has a long history of use as a natural laxative. After castor oil is consumed, it releases ricinoleic acid, a type of unsaturated fatty acid that is responsible for its laxative effect.
Ricinoleic acid works by activating a specific receptor in the digestive tract that increases the movement of the intestinal muscles to induce a bowel movement.
7. Leafy green vegetables
Leafy vegetables like spinach, kale, and cabbage work in different ways to improve regularity and prevent constipation.
First of all, they are highly nutritious, which means they provide a good amount of vitamins, minerals, and fiber with relatively few calories.
Each cup (67 grams) of kale, for example, provides 1.3 grams of fiber to help increase regularity and only has about 33 calories. Leafy greens are also rich in magnesium. This is the main ingredient in many types of laxatives, as it helps draw water in the intestines to help pass stool.
Some studies have shown that low magnesium intake could be associated with constipation, so ensuring adequate intake is crucial to maintaining regularity.
8. Senna
Extracted from the Senna alexandrina plant, senna is an herb that is often used as a natural stimulant laxative. The constipation relief effects of senna are attributed to the sennoside content of the plant.
Sennosides are compounds that act by accelerating the movement of the digestive system to stimulate bowel movement. They also increase the absorption of fluids in the colon to aid in the passage of stool.
9. Apples
Apples are rich in fiber, providing 3 grams of fiber per cup (125 grams). Plus, they are full of pectin, a type of soluble fiber that can act as a laxative. One study showed that pectin was able to speed up the transit time in the colon. It also acted as a prebiotic by increasing the amount of beneficial bacteria in the gut to promote digestive health.
10. Olive Oil
Some research has found that consuming olive oil could be an effective way to relieve constipation.
It works as a lubricating laxative, providing a lining in the rectum that allows an easier passage, while stimulating the small intestine to speed up transit.
In studies, olive oil has been shown to work well for both stimulating bowel movements and improving constipation symptoms.
In one study, researchers combined olive oil with a traditional colon cleansing formula and found that the formula was more effective when paired with olive oil than other laxatives, such as magnesium hydroxide.