Constipation can be a painful and frustrating condition, but it can be quickly stopped if you eat foods that have been proven to be natural laxatives.
Adding foods that act as a natural laxative is not as complicated as the majority of people may believe.
Laxatives can help promote regular bowel movements because of their impact on the body.
Just having a handy list of fruits, high fiber foods, nuts, vegetables, and herbs can work as a laxative to restore balance to your digestive system with regular bowel movements.
If you're looking to achieve regularity, try adding some natural laxatives into your daily routine.
They can have proven to be a cheap and safe alternative to over-the-counter products.
Here are 20 natural laxatives you may want to try.#1 - ALOE VERA
With natural laxative effects, Aloe Vera works as a stool softener and helps to promote regular bowel movements.
Aloe Vera latex also has anti-inflammatory components that reduce swelling and improve the function of the digestive organs.
This helps normalize acid/alkaline and pH-balance which encourages the growth of good digestive bacteria.
How to take it:#2 - CHIA SEEDS
Chia seeds when mixed with liquid, form a gelatinous substance which easily moves through your intestines.
Chia seeds expand in the digestive tract, by absorbing water as a great way to increase the fiber in your diet.
They're best for constipation when you also increase your fluid intake, helping them move through the gut easily.
How to take it:#3 - CASTOR OIL
From time immemorial, castor oil has been used as a natural laxative. Castor oil releases ricinoleic acid when consumed, an unsaturated fatty acid that's triggers the laxative effect.
In the digestive tract, this acid performs by triggering a specific receptor that improves the intestinal muscles motion which in turn stimulates a bowel movement.
Castor oil alleviates the symptoms of constipation by weakening stool consistency, decreasing straining at the point of defecation and hence reducing the feeling of unfinished evacuation.
How to take Castor oil for constipation:This is for kids. Just give them 1/2 a teaspoon of it instead of 1 tsp.
#4 -COCONUT WATER
Due to its high electrolyte content, coconut water has been used for a natural hydration boost, especially potassium.
Coconut water is good because it helps with maintaining healthy electrolyte levels, preventing dehydration and clearing out your urinary tract.
How to take it:- As much as possible, drink water from fresh coconuts directly. Ensure you do not drink too much because it might result in loose stool.
#5 PROBIOTIC FOODS
Probiotics are good bacteria in your gut that can balance various types of bad bacteria.
They help create a healthy environment in your gut microflora and can help keep you free of digestive problems, including constipation or diarrhea.
Probiotic foods include things like kefir, kombucha, sauerkraut, kimchi and probiotic yogurt.
How to take itAdding probiotic-rich foods and drinks to the diet is an easy way to give your gut bacteria a boost. This keeps the digestive system in proper balance.
Bananas contain non-digestible fibers that quickly move through the stomach, small intestine, and colon.
Bananas absorb water, which helps to improve the function of the colon and help with regular bowel movements.
How to eat it:Overripe banana is almost 90% sugar, so it will not help in relieving constipation.
If you want to have the banana in its right ripe stage, wait till you start seeing dark spots on the banana, and it is still solid, then that is the right banana for constipation.
#7 - AVOCADOS
Avocados' high magnesium content helps draw moisture into the digestive tract, which helps to soften stool and increase flow,
How to take it:Avocados are typically served fresh from their peels. There is no need to cook avocados before taking it. Give an avocado a gentle roll around your counter to help separate the meat from the shell before you slice.
Legumes belong to edible plants. This includes beans, lentils, peas, chickpeas, and peanuts. They're high in fiber, which encourages regularity.
Consuming enough legumes helps the boast the butyric acid production. This is a short-chain fatty acid that has proven to acts as natural laxative.
From research, butyric acid tends to aid in the treatment of constipation especially by boasting the digestive tract movement.
How to take it:Add beans to soups and salads to add depth to the taste and fiber to your body.
#9 - OLIVE OIL
Some people claim that regularly using olive oil may help prevent constipation.
It's believed that the high-fat content is responsible for the olive oil natural laxative effects and that with regular consumption; the movement of food through the bowel is easier to pass.
How to take it:
An apple contains dietary fiber, and it tastes a lot better. The high pectin content stimulates the bowels and provides bulk for breezier bowel movements.
If you're looking for laxative foods for children, apples are a good choice.
How to take it:#11 - TOMATOES
Tomatoes are great foods, vitamins A, C, K and rich in fiber. Additionally, they're very high in lycopene, an antioxidant that helps protect you from developing colon cancer and prostate cancer.
How to take it:- Turn them into sauce
- Blend them into a hot/cold soup
- Drink them
- In a sandwich/salad
#12 - CABBAGE
Just like other cruciferous vegetables such as cauliflower and broccoli, eating cabbage helps flush out toxins and soften stool for easier bowel movements.
To take full advantage of cabbage, consume it as sauerkraut or kimchi for the probiotic benefits.
How to prepare it:- Rinse the head of cabbage with water and remove the loose outer leaves
- Use a chef's knife to slice the head in half through the core. Slice each half into quarters.
- Use the knife to remove the core from the wedges.
- You can cook the cabbage in wedges or coarsely chop it.
#13 - BERRIES
Berries are extremely high in antioxidants. These berries are good to consume during a colon cleanse and on a daily basis afterward Blueberries, strawberries, bilberries, cranberries, blackberries, Goji Berries, acai berries, and cherries.
How to take it:- You can add it to your meals
- In deserts
- In beverage smoothies
- Can also be taken as a snack
#14 - LEAFY GREEN VEGETABLES
Whenever you are want to detox your body, ensure, your refrigerator is filled with any of these; kale, barley, wheatgrass, bitter gourd, spinach, dandelion greens, spirulina, alfalfa, chard, mustard greens, chicory, arugula or other organic leafy greens.
Why? They act as great natural, laxative foods high in dietary fiber, calcium, folic acid, Vitamins K and C, and magnesium.
Dietary fiber is good when it comes to relieving constipation because it remains one of the best natural laxatives! Dietary fiber is all the edible parts of plants or carbohydrates that you cannot digest.
Thus, fiber is present there in all plant foods too like fruits, vegetables, nuts, grains, and legumes. If you dont want to have them though, just have more fruits, veggies, grains, and roughage. Eat them as natural laxatives.
- Whole grains (opt for whole grain bread, cereals, and pasta)
- Cereals
- Seeds
- Fruits and vegetables (as far as possible, eat them with skin as the skin contains insoluble fiber that makes your stool bulkier and soft)
#16 - BLACKSTRAP MOLASSES
Doctors use magnesium citrate to treat occasional constipation. Blackstrap molasses contains all the trace minerals that get removed from the sugar cane during refinement for producing sugar.
It has manganese, potassium and vitamin B6 too. So use natural laxative magnesium present in blackstrap molasses to treat your constipation!
How to take it:#17 - PSYLLIUM HUSK
Psyllium husk is gotten from the plant Plantago Ovata. In India, psyllium husk is generally called Isabgol. This has been used by as a natural laxative by Ayurveda from time immemorial.
It is essentially fiber extracted from the seeds psyllium plant. Furthermore, it is an insoluble fiber, and this makes it a bulk-forming laxative.
Thus, when you consume psyllium husk, it helps the stool soak up water in your intestine. This in turn helps in the movement of the bowel.
- Take a glass of warm milk or warm water, add psyllium husk at least 1-2 tsp to this.
- Mix well and drink this warm solution with a grainy texture.
- Take it before bedtime
- Youll find it super easy in the morning when you go for your bowel movement.
#18 - RIPE BAEL FRUIT
Bael fruit is often referred to as the finest of all natural laxatives. It excellently cleans and tones up the bowels.
Bael fruit, sometimes called wood apple, is traditionally used in India and other neighboring countries for various medicinal purposes of which constipation is one.
Only the ripe Bael fruit is used as a laxative. It is so good as a laxative that if youve been suffering from an improper bowel movement, consumption of this fruit for about 2-3 months will clean your bowel.
Ways to take Bael fruit:- Make bael fruit sherbet.
- For this purpose, take half fruit and scoop out its fibrous pulp.
- Mash gently with hands after removing the seeds as it tends to go bitter.
- Add 1-2 tbsp of the mashed pulp to a glass of water.
- Stir well and have this juice, preferably in the morning.
#19 - PRUNE JUICE
This juice is one of the traditionally tried natural laxatives. Prunes, aka dried plums, and prune juice are amazing sources of fiber that can keep you regular.
If you're having a problem with regular bowel movements, prune juice for constipation may be the solution.
Ways to take prune juice:- Preferably in the morning, take a cup of unfiltered prune juice that has some fiber in it. After 4-6 hours if you dont find relief, have another cup of such prune juice.
- Alternatively, have 6-7 prunes at a time, two to three times a day.
Dont forget to hydrate! Drinking plenty of purified water remains one of the best natural ways to relieve constipation.
Water is vital to all bodily functions. It helps moisten the intestines, regulating bowel flow.
Drink half your body weight in ounces every day. In other words, if you weigh 180 lbs, you need at least 90 oz of water daily. Be sure to add more if you're doing anything that makes you sweat.
THE BOTTOM LINE
It's simple to see why natural laxatives are growing in popularity.
You get all of the benefits of making use of a laxative without the adverse side effects that go along with much more harsh treatments.
If your bowel movements are few and far between, then natural laxatives will easily regulate your digestive system and cure constipation in a matter of days.
These treatment possibilities are for simple constipation only.
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