Natural laxatives can help ease constipation at home. They vary in effect and potential risks, so it’s best to use them with caution.
Natural laxatives, including herbs, foods, and beverages, support digestion.
Ways that laxatives make your stool easier to pass include:1..To Read The Full Content; Tap Here Now .
Bulk up the stool
Draw water into the stool
Softens the stool
Stimulates your intestines
Eating prunes or drinking prune juice can prevent hard, lumpy stools. Prunes are high in fiber and sorbitol, both of which support regular bowel movements. Sorbitol draws water into the intestines.
Note: Both prunes and prune juice have a low risk of side effects like loose stools and gas.3
Fiber is a carbohydrate that’s essential for regular bowel movements.
Eating high-fiber foods helps manage and prevent constipation, such as:4
Fruits, such as berries, kiwi, and pears
Legumes
Nuts and seeds, such as chia seeds and flaxseeds
Vegetables, such as leafy greens
Whole-grain breads and cereals
Cooking oils may lubricate your gut and make stools easier to pass. Flaxseed oil supplies your body with fiber that helps keep your bowel movements regular.5
Probiotics promote healthy gut bacteria, help improve digestion, and soften stools.
Probiotic foods include:6
Broccoli
Cheese
Chia seeds
Figs
Prunes
Soybeans
Yogurt
Prebiotics are fibers that feed healthy gut bacteria, which relieve constipation.
Dietary sources of prebiotics include:7
Asparagus
Beans
Garlic
Honey
Onions
Wheat
You can also get prebiotics in supplements.7
Caffeine increases intestinal contractions (squeezes), which helps stimulate bowel movements. Decaffeinated coffee can also help, but it’s significantly less effective.8
Aloe vera juice, tea, and supplements help manage occasional constipation. They improve digestive motility, or the movement of food through the intestines.9
Magnesium draws water into the intestines, which makes stool easier to pass.
Foods rich in magnesium include:10
Avocados
Chia seeds
Dark chocolate
Dark leafy greens
Fatty fish
Fortified breakfast cereals
Nuts
Some magnesium supplements, such as magnesium citrate, can also ease constipation.11
Consuming ginger as tea or grating it into your food may relieve constipation. Ginger can speed up digestive activity while also preventing bloating and abdominal (belly) cramps.12
Many people drink peppermint tea to treat digestive symptoms. It has a soothing effect on the gut and may ease constipation.9
Senna is a strong natural stimulant laxative. It triggers muscle contractions in the gut. You can take senna as an herbal supplement or drink it as a tea.1
Other natural ways to relieve constipation include:13
Consider bowel training: Try going to the bathroom at the same time every day. This can help “train” your colon to pass bowel movements more easily.
Get regular exercise: Increasing your physical activity may improve stool regularity.
Stay hydrated: Hydration can be as important as what you eat for preventing and treating constipation. Drinking plenty of water throughout the day helps soften dry stools and improve overall digestion.4
Try abdominal massage: Some evidence suggests that abdominal massage may help relieve constipation, especially in children and older adults.1
Many natural laxatives are safe and effective. However, there are some potential risks.
When consuming laxatives, especially in excess, you may have side effects like:2
Abdominal pain
Bloating
Diarrhea
Gas
If you notice any signs of irritation, stop taking the laxative right away.
Keep In Mind: Using a laxative excessively or on a long-term basis can potentially make you dependent on it to have a bowel movement.2
Seek medical care if you often cannot have bowel movements without laxatives.
Other warning signs to see a doctor include:2
Blood in your poop
Nausea or vomiting
No bowel movement in three days
Severe abdominal pain or bloating