Natural laxatives to relieve constipation include fruits, vegetables, and seeds in your regular diet. Constipation affects around 16 percent of people in the US and trying out natural and safe ways to solve the constipation issue is not something surprising.
These laxatives help a lot by softening the hard stool and making it easy to pass. These are far better than stimulant laxatives which do more harm than good. Let us see what are the major causes of constipation and how natural laxatives help you resolve this issue.
Why People Get Constipated
According to health experts, there are a number of reasons why someone might experience constipation. Some of the most common are:
- The use of insufficient water
- The use of insufficient dietary fiber
- Not getting enough exercise
- Neglecting the need to defecate
- Stress or a sudden shift in the environment
- Constipation can also be caused by
- Medications like iron supplements and pain relievers
- Pregnancy
- Use of laxatives in excess
- Diseases and conditions like multiple sclerosis (MS), depression, and Parkinson’s disease (PD), as well as thyroid problems.
Digestive disorders include irritable bowel syndrome (IBS), diverticulitis (colon disease), and coeliac disease. When children aged 12 and up suppress their bathroom needs, they risk developing constipation.
Foods that work as natural laxatives
Incorporating more water and foods high in fiber can be a helpful strategy for dealing with this issue:
1. Drink more water
Constipation is one symptom of chronic dehydration. Staying hydrated through regular water intake is a good first line of defense against this.
Carbonated (sparkling) water may help relieve constipation in some people. They may be able to rehydrate and get moving again with this.
Sparkling water may be better than regular water for relieving constipation, according to some research. This is true for those who suffer from chronic idiopathic constipation as well as those who have indigestion (also known as dyspepsia).
But drinking sparkling waters like soft drinks with sugar is not a good idea because it may damage your health and make constipation worse.
If you suffer from irritable bowel syndrome (IBS), you may want to steer clear of sparkling water and other carbonated beverages.
2. Prunes
Prunes, or dried plums, are commonly used as an all-natural laxative.
Nearly 3 grams of fiber can be found in just a 1/4 cup (40 grams) serving. This is equal to 12 percent of the fiber recommended by the American Heart Association’s RDI.
Prunes’ insoluble fiber, cellulose, can cause a person to defecate more frequently because it attracts and retains water. In the meantime, the fermentation of prunes’ soluble fiber in the colon produces short-chain fatty acids, which can increase stool weight.
Prunes also have sorbitol in them. Some people may experience a laxative effect from this sugar alcohol because it is poorly absorbed by the body and draws water into the colon.
In addition, prunes contain phenolic compounds that help good bacteria grow in the intestines. People think this is one reason why they make you go to the bathroom.
3. Papaya
Papaya is renowned for its ability to aid in digestion because of its high water and fiber content. The “formosa” species of papaya is a stronger laxative than typical papaya because it contains almost double as much fiber. (1.8g vs 1g respectively, both of which are still ample amounts).
Every 100 grams of either of these fruits provides about 11 g of carbohydrates, 40 calories, and essential nutrients like magnesium, potassium, and vitamin C.
4. Probiotic foods
Probiotics are “good bacteria” in your intestines that can keep the “bad bacteria” in check. They promote a balanced microbiome in the digestive tract, which in turn reduces the risk of gastrointestinal issues like bloating, gas, and diarrhea.
Kefir, kombucha beverages fermented cabbage, kimchi, and yogurt with bacteria are examples.
Goat milk products, organic kefir, raw dairy, and dairy without A1 casein are just some examples of organic dairy products that are easier on the digestive system. Inflammation and digestive dysfunction may be brought on by consuming either too much dairy or dairy of poor quality (pasteurized/homogenized).
5. Aloe Vera
How about a fast-acting laxative? Aloe vera is often cited as an example of a natural laxative because it is both effective and widely used.
Aloe “latex,” as it is colloquially known, contains enzymes, vitamins, minerals, and electrolytes that aid in bowel healing and make for softer stools. Anthraquinones, a type of compound found in aloe, work like a laxative by increasing the amount of water in the intestines, making the body make more mucus, and helping the intestines move on their own.
The anti-inflammatory properties of aloe vera latex make it easier to defecate by reducing swelling and enhancing the performance of the digestive organs. In addition to its anti-inflammatory properties, aloe vera can help restore a healthy acid-alkaline and pH balance, inhibit yeast growth, and promote the development of beneficial bacteria in the gut.
Conclusion
Constipation is a common health issue that we all face at some point in our life. The best practice to avoid this problem is to drink plenty of water and fiber richer foods. Still, it’s a good idea to consult your Gastro doctor in Lahore when you first notice the symptoms of constipation, It would help you resolve the issue before it gets worse.
FAQs
1. Is it good to include a natural laxative in your daily diet?
You can add natural laxatives to your diet to relieve constipation. These include aloe vera, leafy greens, chia and flax seeds, high-fiber fruits, probiotic foods, and coconut water.
2. Which is the safest most natural laxative?
You can add the general, bulk-forming laxatives. These are also known as fiber supplements and work gently on your stomach. Metamucil and Citrucel are included in this category.
3. How long do natural laxatives stay in the body?
These generally stay upto six to 72 hours to take effect in the body. When you restore your bowel movements the amount in the body will naturally reduce. These natural laxatives may stay in the body for a couple of days after the initial dose.
