21 Natural Laxatives To Help Relieve Constipation

Did you know that around one in six Americans (and one in three people over the age of 60) suffers from chronic constipation – and that these numbers are rising?

Not surprisingly then, usage of laxatives (which soften stools and increase bowel movements) is also increasing, not just because of constipation, but also because it’s related to some eating disorders.

This article looks at some of the causes of constipation, and some natural laxatives that are often better for you than OTC products or prescription drugs.

What Causes Constipation?

These are some of the more common reasons why you might end up being constipated:

1. Antacids.
2. Chocolate (in some cases, but some people report that it helps).
3. Crohn’s disease.
4. Depression.
5. Diabetes.
6. Drinking too little water.
7. Eating a low-fibre diet.
8. High-dairy diet (e.g. cheese, milk).
9. Inflammatory bowel disease (IBS).
10. Neurological issues (e.g. multiple sclerosis, Parkinson’s).
11. Not enough exercise.
12. Overuse of stimulant laxatives (e.g. Dulcolax, Ex-Lax, Senna).
13. Pregnancy and childbirth.
14. Some cases of hypothyroidism.
15. Some medications (e.g. antihistamines, calcium channel blockers, diuretics, selective serotonin reuptake inhibitor antidepressants such as Prozac, tricyclic antidepressants such as Elavil, extended use of aspirin or ibuprofen).
16. Some minerals (e.g. calcium, iron).

What Are Some Good Natural Laxatives?

While there are several OTC laxatives you can use, they usually come with a long list of potential side-effects, as do most drugs. For example, read this article about Miralax and this one about its side-effects..

Miralax is what is known as an osmotic (or hyperosmolar) laxative, but there are other types too, including bulk-forming laxatives, enemas, lubricant laxatives, saline laxatives, stimulant laxatives, and stool softeners.

It has long been my preference to use natural remedies whenever I can, with prescription drugs (or even OTC products) as a last resort only, so, if you’re looking for a natural alternative to products such as Miralax, here are a few you should consider trying:

1. Aloe Vera. This plant has long been used for many health-giving benefits, including as a laxative. It contains anthraquinones, which increase the amount of water in your intestines, stimulate the secretion of mucus, and increase the contractions in your intestines that help to break down food.
2. Beets. Eat these raw for a quick and effective laxative.
3. Blackstrap Molasses. Two teaspoons of this mixed in with a glass of warm water is an effective laxative.
4. Cabbage. This vegetable, either eaten raw or made into a soup, can cleanse your digestive system and soften stools.
5. Castor Oil. This is perhaps the most well-known traditional remedy for constipation, and it is usually highly effective – as in make sure you’re near a bathroom after you take it. Research shows that it can soften the consistency of your stools, and reduce the need for straining. Be warned – by itself, it tastes pretty disgusting, so you can chill it for an hour or so first, or mix it with juice, or you can even buy flavoured castor oil these days.
6. Chia Seeds. These tiny black seeds are relatively high in fibre and are great at absorbing water, in your intestines, helping to make stools softer and easier to pass.
7. Coconut Water. This is a refreshing drink (one of my favourites, in fact) that is high in potassium. It also helps maintain your electrolyte levels, prevents dehydration, and can ensure your digestive system works well.
8. Coffee. For some people, but not all, this popular drink can help because it plays a role in breaking food down in your intestines.
9. Dandelion. Usually taken as a herbal tea infusion, this is another detoxifier and natural laxative.
10. Dark Leafy Greens. These include kale, spinach, and Swiss chard, and they contain both fibre and magnesium, a mineral that is vital for many biochemical reactions, including those that control digestive health.
11. Flaxseeds. These too are a good source of fibre, helping to bulk up your stools.
12. Fruits. Some fruits (e.g. apples, avocados, berries, figs, guavas, kiwifruits, melons, oranges, papayas, pears, prunes, raisins) are high in fibre and water. Some (e.g. apples and pears) also contain pectin, which stimulates your bowels. And prunes (either puréed, or as a juice) are perhaps the most well-known fruit for helping you treat constipation. Finally, some say bananas can help (while others find they make the situation worse).
13. Legumes. These include chickpeas, beans, lentils, peas, and peanuts, which are all high in fibre.
14. Oat Bran. This food is about 15% fibre, so it’s great for adding bulk to your stools.
15. Olive Oil. There is growing evidence that this can act as a lubricant laxative. While cooking with it may provide some of the necessary benefits, it’s a common practice in some countries (e.g. in the Middle East) to drink a tablespoon of it every day as a general health tonic.
16. Probiotics. These are typically fermented foods (e.g. kefir, kimchi, sauerkraut, yoghourt) that contain “good” bacteria that can help you digest food better. You can read more about them here.
17. Psyllium. This is a great source of soluble fibre.
18. Rhubarb. This vegetable (yes, it’s not a fruit) contains a compound called sennoside A that has strong laxative properties.
19. Senna. This is another tried-and-tested herbal laxative that has been used for ages. While senna is the basis for some OTC laxatives, my preference, if I needed it, would be to try a senna herbal tea infusion.
20. Sesame Seeds. Like chia seeds and flaxseeds mentioned above, these are another type of seed that can help relieve constipation.
21. Water. Yes, this simple but vital drink can also help prevent and ease constipation, because water, amongst it many benefits, improves the consistency of your stools.

What Foods Should You Avoid If You’re Constipated?

For the sake of completeness, here are a few foods and drinks you should cut back on when you’re suffering from constipation:

1. Alcohol, because it increases urine production and fluid loss.
2. Caffeine, for some people at least, who find it increases water loss. (Yes, I know this is listed as a natural laxative too, but it seems it depends on the individual.)
3. Fried foods, because they can clog up your digestive tract.
4. Pasteurized dairy products, which can cause constipation, especially in infants.
5. Processed foods, because they are often low in fibre (and have few real nutrients).
6. Refined flour, because almost all of the fibre has been removed.

Conclusion

The key, really, is to eat a healthy diet that is less likely to cause constipation in the first place, of course.

And remember that if you increase your fibre intake, you need to drink more water too – otherwise you can create more problems than you already had.