Do you seek over-the counter laxatives over natural laxatives when you are constipated?
You shouldn’t do that!
We know constipations leaves you in a bad mood.
You always feel uncomfortable, backed up, and irritated. Constipation has become somewhat of an epidemic thanks to our busy lifestyle and hectic schedule that leaves us with no choice but to rely on fast food most of the times.
There are a lot of medicines available on the market meant to relieve constipation. However, some of them have nasty side effects.
So, it is always a good idea to choose the natural road and look into laxatives that won’t have side effects or do more harm than good.
In this blog post, I would like to share 51 Natural Laxatives that’ll relieve constipation, and share everything you need to know about them.
Let’s get started, shall we?
Here we go.
Table of Contents
- A Quick Introduction: What Are Laxatives and How Do They Really Work?
- 51 Natural Laxatives That Work and Help You Stay Regular
- 1. Water
- 2. Coffee
- 3. Aloe Vera
- 4. Leafy Greens
- 5. Berries
- 6. Dandelions
- 7. Broccoli and Cauliflower
- 8. Shirataki Noodles and Glucomannan Supplement
- 9. Beans and Legumes
- 10. Sunflower Seeds
- 11. Watermelon
- 12. Probiotic Foods and Supplements
- 13. Low-FODMAP Diet
- 14. Magnesium Citrate
- 15. Omega 3 Fatty Acids
- 16. Prunes
- 17. Artichokes
- 18. Flaxseeds
- 19. Chia Seeds
- 20. Kimchi
- 21. Kombucha
- 22. Papaya
- 23. Whole Grains
- 24. Greek Yoghurt
- 25. Raisins
- 26. Citrus Fruits
- 27. Peppers
- 28. Sweet Basil Seeds and Sabja Seeds
- 29. Apples
- 30. Cow Ghee
- 31. Onions
- 32. Honey
- 33. Fenugreek Seeds
- 34. Figs
- 35. Cinnamon
- 36. Garlic
- 37. Cloves
- 38. Ginger
- 39. Saltwater
- 40. Coconuts
- 41. Coconut Oil
- 42. Castor Oil
- 43. Sugar-free Gum
- 44. Carrots
- 45. Baking Soda
- 46. Sauerkraut
- 47. Avocado
- 48. Sweet Potatoes
- 49. Pumpkins
- 50. Granola Bars
- 51. French Sorrel
- Changing Your Lifestyle: Get Permanent Relief From Constipation
- Bye, Bye Constipation: Conclusion
A Quick Introduction: What Are Laxatives and How Do They Really Work?
You may see people pop laxatives like they pop candy
But, what are they actually?
Any substance that either loosens the stool or stimulates a bowel movement is known as a laxative. Laxatives help accelerate the intestinal transit of the food which speeds the movement of your digestive tract and, stimulates a bowel movement.
People commonly use laxatives to relieve themselves of constipation which causes them to have infrequent and really painful bowel movements.
A lot of different types of laxatives are available to buy on the market, each of which works differently than the other. Here you can find different classes of laxatives.
There are various over-the-counter laxatives which are available to buy to help you get relief from constipation. However, if you use them too often, they change your body’s acid-base balance and disturb your electrolyte balance.
So, what’s the problem with that?
This can cause heart and kidney problems in the long term.
That’s crazy, right!?
So, if you want to have regular bowel movements, it is a good idea to stick to natural laxatives as they are safe to use and don’t have the harmful side effects that over-the-counter products do.
Plus, they’re much cheaper, and will save you a lot of money!
51 Natural Laxatives That Work and Help You Stay Regular
Nature has a solution for almost all of our problems.
There are so many different fruits, vegetables, spices, etc. that work as an excellent laxative and have additional benefits! You can incorporate these into your daily routine to have regular bowel movements and feel amazing!
In this section of the blog, I’ll go through 51 different natural laxatives that’ll help you out.
It can’t be that easy, right?
It is true that water is one of the best natural laxatives, and it is known to work wonders for people. The thing is that one of the major reasons for constipation is dehydration.
So, simply drinking more water helps you prevent constipation from dehydration.
You can drink alkaline water to help you get relief from feeling backed up. In fact, according to studies, alkaline water is even more effective than tap water when it comes to relieving constipation—even for people with IBS!
But, keep in mind to not drink soda and other sugary drinks as they can worsen your condition.
You must be wondering why I’m mentioning coffee in this list—that, too, right after water.
While it is true that caffeine gets you dehydrated, coffee can still be an excellent natural laxative as it can stimulate the muscles of your digestive system.
That’s awesome, right?
But, keep in mind that you still need to keep yourself hydrated to avoid constipation due to dehydration.
According to a study, caffeinated coffee can induce more activity in the colon and stimulate propagated contractions as compared to water.
Not just that, coffee also has soluble fibres in it which help create a balance of the bacteria in your gut.
So, drink up!
3. Aloe Vera
Did you know that aloe vera is actually oldest natural laxatives?
Aloe vera gel is rich in minerals, vitamins, electrolytes, and enzymes which help with healing your gut. The miracle plant also contains anthraquinone—a compound which helps increase your intestine’s water content.
This stimulates your mucus secretion as well as intestinal peristalsis.
Not just that, aloe vera also has anti-inflammatory properties which help reduce swelling and helps in the proper functioning of your digestive system.
And, it’ll help you clear your skin up as well!
4. Leafy Greens
Another reason why your plate should have some leafy greens in it!
In addition to being packed with micronutrients, leafy greens are an excellent source of fiber. This fiber adds bulk to your stool and helps you to get things going.
They are also a good source of magnesium so, that’s double-trouble for your constipation.
According to studies, insoluble as well as soluble fibers are essential in digestion.
The soluble fibers work by absorbing water in your digestive tract and become gelatinous and viscous which helps with the stool consistency. The insoluble fibers add bulk to your food and clean your digestive tract.
They sweep the colon and help with getting you some relief from feeling so backed up.
Berries are high in fiber and packed with micronutrients—like leafy greens.
These delicious fruits help in reducing inflammation in your digestive system and are filling as well as hydrating. Strawberries, blueberries, and raspberries are an excellent sweet treat for your taste buds, as well!
Berries are rich in soluble and insoluble fibers, which means that they help with adding bulk to your stool to keep things moving.
However, keep in mind that this natural laxative works only for mild constipation.
Take advice from Chinese and Native American medicine and try some Dandelions greens to help get relief from constipation.
This natural laxative has been used for centuries and it actually does work. The plant is high in natural fibers which benefit your digestive health. These fibers encourage you to have a healthy and pain-free bowel movement.
But, that’s not all!
If you regularly have Dandelions greens, you can reduce the chances of you getting constipated in the first place!
You can also enjoy these benefits from Dandelion tea.
7. Broccoli and Cauliflower
Don’t gag just yet!
While broccoli and cauliflower sure is something that we hated to even think about during our childhood, they’re actually excellent laxatives.
In fact, only as little as half a cup of broccoli or cauliflower will provide you with 2.8 grams of fiber which will help you get relieved from your constipation and, as a plus, they are rich in micronutrients as well as vitamin C!
These help you get relieved from chronic constipation as well.
On top of all of that, broccoli and cauliflower aren’t just a cure for constipation because they even help prevent it.
8. Shirataki Noodles and Glucomannan Supplement
Glucomannan is a is a fermentable and soluble dietary fiber which is extracted from the roots of a native Asian plant named konjac plant.
Glucomannan powder has been used in ancient Asian medicine for years to treat various conditions such as breast pain, asthma, burns, hernias, and constipation. Consuming this supplement will help you increase your carbohydrate metabolism and have healthy bowel movements.
Also, this is excellent if you are looking to shed a few pounds safely.
You can add the tasteless glucomannan powder to your smoothies, shakes, foods, etc.
9. Beans and Legumes
As you may already know, beans and legumes are excellent sources of protein—especially if you’re a vegetarian.
They are tasty in various foods such as tacos, sauces, burritos, dips, etc.
So, it’s good news to find out the beans and legumes are excellent natural laxatives as they’re rich in fibers!
These are rich in soluble as well as insoluble fibers which help get things going.
However, keep in mind that legumes such as lentils, soybeans, chickpeas, etc. are known to cause gas and aren’t a good choice for those with irritable bowel syndrome or IBS.
10. Sunflower Seeds
These are one of the best sources of fiber in your diet which make them excellent natural laxatives as well!
Sunflower seeds are high in insoluble fiber—which is left over after the process of digestion. This helps it in adding bulk to your stool as well as pushing it out via the colon.
You can incorporate these in your meals by adding them to salads or in baked goods.
The first natural laxative on this list was water and naturally, watermelon is also an excellent one.
Well, watermelon is made 90% of water and the rest is just sugar, vitamins, minerals and fiber—everything that makes it one of the best natural laxatives as well as a healthy snack when you’re on a diet.
So, the fruit is basically one of the best equipped to help you get rid of constipation. You can eat watermelon slices, freeze them to make a health ‘popsicle’, and drink watermelon juice for best results.
12. Probiotic Foods and Supplements
As you may already know, probiotic foods are excellent for your health and gut.
According to Harvard medical school, these are great natural laxatives as well. In a research conducted by King’s College London, it was found that probiotics helped in reduce the gut transit time and helped increase the weekly bowel movements.
So, have some probiotic foods and your gut will thank you and reward you by being regular.
13. Low-FODMAP Diet
The low-FODMAP diet is one of elimination which is usually used to help treat people that have Irritable Bowel Syndrome, of which constipation can be a symptom.
FODMAP is an acronym which stands for fermentable oligo-saccharides, disaccharides, monosaccharides and polyols.
The aim of this diet is to help you determine which foods your body can tolerate by simply eliminating high-FODMAP ones for a period of time before re-introducing them again.
14. Magnesium Citrate
Magnesium citrate is one of the most popular and well-known natural laxatives available.
This laxative is available over-the-counter as a supplement and taking moderate amounts of this can help you get relieved from constipation.
In fact, this is such a good laxative that higher doses are often given to patients before surgery to clean out to the bowel.
15. Omega 3 Fatty Acids
Did you know that foods rich in Omega-3 fatty acids are also awesome natural laxatives?
These create a coating on your intestinal walls with a slimy mucus which help make it easier for the bowel to travel down your gut and so, makes it easier for stool to pass.
Foods rich in omega-3 fatty acids include salmon, walnuts, chia seeds, etc.
Prunes are rich in nutrients such as vitamins, minerals, etc. and are excellent to taste!
Not only do they have health benefits for your body, they also help you make your stool consistent and easier to pass via your bowels.
Just having 5-8 prunes on a daily benefit will help you reap the laxative benefits of the fruit. If you don’t care for their taste, you can also have a glass of prune juice on an empty stomach in the morning to get the benefits!
These make awesome natural laxatives as they’re rich in antioxidants and fiber.
Artichokes contain 10.3 grams of fiber and are high in insoluble fiber which doesn’t absorb as much fiber but, does bulk your stool.
If you look up natural laxatives, flaxseeds are ones that definitely show up on most of the lists.
Flaxseeds are rich in soluble as well as insoluble fibers which means double-trouble for your constipation. Not just that, they work as natural detoxifiers and can help prevent constipation altogether if you incorporate them in your diet.
According to a study conducted on people with irritable bowel syndrome, it was found that flax seeds help in relieving various symptoms including constipation.
19. Chia Seeds
Chia seeds are excellent natural laxatives.
When you combine chia seeds with any liquid, they form a gelatin-like substance which can easily help stool move through your intestines. Not just that, the seeds expand when they’re in your digestive tract as they absorb water.
Kimchi is rich in probiotics and one of the best natural laxatives to help you get relief from feeling backed up and bloated all the time.
This helps create a healthy balance in your gut’s microflora system and helps fight issues such as diarrhea and constipation by increasing the gut transit time by 12.4 hours!
This 2000-year old Chinese beverage is made by fermenting tea and is one of the best natural laxatives.
Kombucha has a fizzy, sweet, yet tangy taste and the beverage contains good gut bacteria which help restore their balance in your gut and also has a detoxifying effect on your body.
Papaya is also an effective natural laxative and delicious in taste!
The fruit is rich in Vitamin A which makes is an excellent choice for your eyes, skin, and hair and, it works as a natural laxative because it is rich in insoluble fiber which adds bulk to your stool.
Have some papaya juice to reap the benefits!
23. Whole Grains
Hug your carbs as they’ll help you go to the loo!
Whole grains such as brown rice, brown bread, quinoa, oatmeal, etc. are rich in dietary fiber which help you go to the bathroom as they soften your stool, add more bulk to it, and normalise your bowel movements.
On top of that, these also help prevent hemorrhoids!
24. Greek Yoghurt
Greek Yoghurt is healthy for you as it is rich in protein. The low-fat yoghurt is rich in gut-friendly bacteria which makes it an excellent natural laxative. The gut bacteria speed the gut transit time and help you go in times of need.
Raisins contain dietary fiber which helps in adding bulk to your stool thus, making it easier to pass. Soaked raisins are even better if you want to get instant relief from constipation.
26. Citrus Fruits
Fruits rich in citrus content such as oranges, mandarins, and grapefruit make good natural laxatives as they are rich in fiber—soluble as well as non-soluble.
Not just that, citrus fruits also contain naringenin which also helps you get relief from your constipation. And, they’re rich in VItamin C as well!
Ever wonder why your stomach gets bad after eating Mexican food?
Spicy peppers, black pepper, and cayenne pepper are excellent natural laxatives as they promote healthy digestion and stimulate enzymes in your gut which help in digesting the food properly.
You can add them to your recipes for the best results.
28. Sweet Basil Seeds and Sabja Seeds
Sabja as well as sweet basil seeds are one of the best natural laxatives as they swell to 10 times their original size when you soak them in water and are rich in water and fiber content.
This adds bulk to your stool and makes it easier to pass through your intestine. They also help you lose weight as they fill up your stomach.
An apple a day keeps the laxative pill away!
Apples are rich in Pectin which is an insoluble fiber known to enhance the laxative effects of the fruit.
The fiber on an apple’s skin contains 3 grams of Pectin which is enough for you to get rid of your constipation. The fruit also contains various micronutrients which are excellent for your skin, hair, and immune system!
30. Cow Ghee
This clarified butter has various medicinal properties and has been used to treat constipation for years. Ghee coats the walls of your digestive system with a layer of a sticky substance which helps in easing your bowel movements.
Having a tablespoon of this miracle butter with milk at night will help you go painlessly in the morning.
Did you know that onions are a rich source of fiber?
Not only do they help in getting rid of food particles stuck to the walls of your intestine, they also help in getting rid of accumulated toxins in your body. So, these properties, in combination, make onions one of the best natural laxatives available.
But, that’s not all!
Onions also help you get rid of worms and other intestinal parasites, help in preventing cancer and carcinomasses, etc.
You can get the laxative benefits from raw carrots rather than cooked ones. So, you can include onions to your salads, drink raw onion juice, etc.
Honey is an excellent natural laxative!
Honey works wonders on your digestive system as it stimulates your gut and helps in flushing all the toxins out of your digestive system. As little as a spoonful of this sweet treat in warm water at night with help you get relief.
For even better effects, you can add it in lemon water.
33. Fenugreek Seeds
Fenugreek seeds are excellent natural laxatives.
The seeds are amazing for diabetics and they are rich in fiber which makes them add bulk to your stool. For the best results, you can soak a spoonful of fenugreek seeds overnight and have them in the morning.
Figs help you with keeping your constipation under control because they’re rich in fiber which helps you by easing your bowel movements and making them free of pain.
You can have fresh figs for the best results.
You can buy cinnamon-flavored everything without being judges as cinnamon is an excellent natural laxative. The spice has been used in ancient Ayurvedic medicine for centuries to reduce constipation. It works by stimulating your digestive system.
Not just that, cinnamon also helps regulate your blood sugar levels and is good for people that have diabetes.
Well, garlic isn’t just effective way to stop vampires from getting to you!
Garlic can help you pass stools more easily and have regular bowel movements.
Garlic also helps in promoting intestinal motility which makes passing stools easy and it also has excellent antimicrobial properties that help detoxify your system.
It’s also great for your liver and heart!
Cloves are one of the best natural laxatives you can try.
They help remove the unwanted organisms from your digestive tract and restore the balance in your gut.
Ginger makes a good natural laxative as It helps soothe your intestines and increases the speed of the digestive process.
That’s not all as ginger also effectively regulates your bowel movements.
No, I’m not joking at all!
One of the most effective natural laxatives includes saltwater which is easily available and cheap! Saltwater work by increasing the osmolarity in your intestines which in turn makes the water move from your blood vessels to your intestines.
This helps make your stools softer and easier to pass—making it one of the most effective remedies for people with piles or hemorrhoids.
What most people don’t know is that coconuts promote a healthy gut and are excellent for relieving constipation.
This fruit works as a natural laxative in any form and adds bulk to your stool which makes it easier to pass through your digestive system without any pains or extra effort from your side.
41. Coconut Oil
Coconut oil is another form of the coconut fruit which works well as a natural laxative.
The oil coats your intestines with a mucus-like substance which makes the stool easier to pass and pain-free. For the best results, you should invest in organic virgin coconut oil and have a spoonful of it daily.
Also, as an added bonus, coconut oil is great way to get rid of those acne scars!
42. Castor Oil
This natural laxative has been used for centuries without fail.
The oil works effectively and is one of the most popular solutions for constipation. It stimulates movement in your intestinal walls due to which, the stool becomes much easier to pass.
This is such a good remedy that it, like magnesium citrate, is used to clear one’s system up before a surgery.
43. Sugar-free Gum
Have you ever read the label of a sugar-free gum carefully?
It usually says how having too many sugar-free chewing gums in a short amount of time can cause loose motions or diarrhea.
Wondering where I am going with this?
This side-effect will help ease your bowels but, don’t use it too much as it can cause bloating and other problems as well. So, use it as a last-resort remedy.
This vegetable is one of the best natural laxatives available to us.
Carrots contain a lot of fiber which includes soluble and insoluble fibers which adds bulk to your stool by absorbing water in your gut. This means you’ll have soft and easy to pass stools.
Try to incorporate carrots in your meals for the best results.
Also, they’re excellent for your eyes as well!
45. Baking Soda
Most of you may already know that baking soda is a good natural laxative. You may have noticed your parents taking it in times of need.
All you need to do is to mix one spoon of baking soda in a cup of lukewarm and it’ll solve all of your stomach woes. Baking soda helps you get rid of the air trapped inside your gut.
This means that you’ll get relief in a matter of a few minutes.
Baking soda isn’t all good, though. It is high in salt which may lead to water retention and can damage the kidneys, heart, and blood pressure.
This fermented food is rich in probiotics which means that it’ll help you ease your constipation without any problems at all!
This helps create a healthy balance in your gut’s microflora system and helps fight issues such as diarrhea and constipation by increasing the gut transit time by 12.4 hours!
Avocados are excellent for your health.
The fat-rich fruit contains various nutrients and minerals such as vitamin E, vitamin A, and vitamin B complexes such as pyridoxine and folates.
They are excellent for easing constipation as they stimulate bowel movement.
48. Sweet Potatoes
Add natural laxative to this superfood’s list of advantages.
Sweet potatoes are rich in magnesium, fiber, vitamin B6, and water—which make the constipation-fighting dream team. This low-carb and heather alternative to potato sure does have it all.
Add some boiled sweet potato, sweet potato fries, etc. to your meals to reap full benefits.
Pumpkins are low in carbohydrates as well as sugar and are a popular choice for people on a diet.
But, pumpkins also help you fight constipation as they are rich in fiber—soluble and insoluble—which bulks your stool, sweeps your gut clean, and makes easier for you to have a smooth and pain-free bowel movement.
50. Granola Bars
You have one more reason to grab one of these on the go if you don’t have time for breakfast!
Granola is packed with nutrients and fibers which makes them one of the best natural laxatives. Granola bars often contain chicory root fiber which can help you empty your stomach up without any problems.
So, stock up!
51. French Sorrel
This common salad plant has some serious laxative effects.
The plant is rich in various micronutrients which includes Vitamin C, Vitamin A, and antioxidants. The leaves of this plant have been used for centuries to relieve constipation as they’re rich in fiber which help add bulk to your stool.
Changing Your Lifestyle: Get Permanent Relief From Constipation
One of the biggest reasons why you’re feeling bloated and backed-up is because of your daily routine.
Skipping breakfast, having too little carbs, not drinking enough water, etc. can wreak havoc on your digestive system and cause you to get constipated. So, if you have been feeling constipated too often then, you need to tweak your lifestyle.
In this section of the blog post, I will go through some changes you can make.
- Eat roughly the same time every day
- Have a glass of water first thing when you wake up in the morning
- Eat something rich in fiber in the morning like bran cereal, fruits, oatmeal, etc.
- Take a walk right after you have your breakfast
- Do some light exercise such as walking after breakfast.
- Get in more steps during the day and try to generally be more active
- Incorporate high-fiber foods such as beans, legumes, fruits, granola, in your meals
- Snack on fruits or popcorn instead of crips
- Eat more whole grains and ditch the processed foods
- Sleep and wake up on time
- Don’t hold your bowel movement—so when your body tells you to go
- Try to have a bowel movement at the same time every day
- Sip on water during the day
- Join a dance class, yoga, or the gym to be more active
Bye, Bye Constipation: Conclusion
Feeling constipated is one of the most uncomfortable feelings.
Your mood changes for the worst when you’re backed up, and you don’t feel like yourself.
There are a lot of treatment options available to relieve you of constipation. However, most medicine has bad side effects and aren’t good for your health in general. So, their long-term use does more harm than good.
So, what can you do?
A lot of natural remedies exist for constipation that is good for your health and completely safe and effective. These treatments aren’t hard on your pocket and just as effective as other options out there.
In this blog post, we went through 51 effective natural laxatives that actually work and help you get relief.
Did any of these work for you? Let us know in the comments.
Do you have any questions? If so, let us know in the comments, and I’ll get back to you as soon as possible.