Being constipated is one of the worst feelings, you feel bloated and trips to the bathroom are no fun. Laxatives may seem like a simple solution to relieve constipation, but there are certain foods that work just as well, plus many of them have added benefits.
1. Chia Seeds
Fiber is a natural treatment and one of the first lines of defense against constipation. It moves through the intestines undigested, adding bulk to the stool and encouraging regularity. Studies show that increasing your intake of fiber can increase stool frequency and soften stools to ease their passage. Chia seeds are particularly high in soluble fiber, containing almost 11 grams in just 1 ounce. Soluble fiber absorbs water to form a gel, which can aid in forming softer stools to ease constipation.
2. Berries
Most varieties of berries are relatively high in fiber, making them a great choice as a mild natural laxative. Strawberries contain 3 grams of fiber per cup (152 grams), blueberries provide 3.6 grams of fiber per cup (148 grams) and blackberries boast 7.6 grams of fiber per cup (144 grams). The American Dietetic Association recommends 25 grams of fiber per day for women and 38 grams of fiber for men are needed to add bulk to stool and prevent chronic disease. Adding a few varieties of berries to your diet is one way to increase your fiber intake and take advantage of their natural laxative properties.
3. Legumes
Legumes are a family of edible plants that include beans, chickpeas, lentils, peas, and peanuts. Legumes are high in fiber, which can encourage regularity. One cup (198 grams) of boiled lentils, for example, contains 15.6 grams of fiber while 1 cup (164 grams) of chickpeas provides 12.5 grams of fiber. Eating legumes can help increase your body’s production of butyric acid, a type of short-chain fatty acid that may act as a natural laxative. Studies show that butyric acid could aid in the treatment of constipation by increasing the movement of the digestive tract. It also acts as an anti-inflammatory agent to reduce the intestinal inflammation that may be associated with some digestive disorders, like Crohn’s disease or inflammatory bowel disease.
4. Flaxseeds
With their Omega-3 fatty acid content and high amount of protein, flaxseeds are rich in many nutrients that make them a healthy addition to any diet. Not only that, but flaxseeds also have natural laxative properties and are an effective treatment for both constipation and diarrhea. A 2015 animal study showed that flaxseed oil increased stool frequency in guinea pigs. It also had an anti-diarrheal effect and was able to reduce diarrhea by up to 84%. Flaxseeds contain a good mix of both soluble and insoluble fiber, which helps reduce intestinal transit time and add bulk to stool. One tablespoon (10 grams) of flaxseeds provides 2 grams of insoluble fiber, plus 1 gram of soluble fiber.
5. Kefir
Kefir is a fermented milk product. It contains probiotics, a type of beneficial gut bacteria with a variety of health benefits, including improving immune function and boosting digestive health. This isn’t the only positive as they also come in different flavors! Consuming probiotics through either food or supplements can increase regularity while also improving stool consistency and speeding up intestinal transit. Kefir, in particular, has been shown to add moisture and bulk to stool. A 2014 study looked at the effects of kefir on 20 participants with constipation and after consuming 17 ounces (500 ml) per day for four weeks, participants had an increase in stool frequency, improvements in consistency and a decrease in laxative use.
6. Castor Oil
Produced from castor beans, castor oil has a long history of use as a natural laxative. After castor oil is consumed, it releases ricinoleic acid, a type of unsaturated fatty acid that’s responsible for its laxative effect. Ricinoleic acid works by activating a specific receptor in the digestive tract that increases the movement of the intestinal muscles to induce a bowel movement. One study showed that castor oil was able to alleviate constipation symptoms by softening stool consistency, reducing straining during defecation and decreasing the feeling of incomplete evacuation.
7. Leafy Greens
Leafy greens like spinach, kale and cabbage work in a few different ways to improve regularity and prevent constipation. First, they are very nutrient-dense, meaning they provide a good amount of vitamins, minerals, and fiber with relatively few calories. Each cup (67 grams) of kale, for example, provides 1.3 grams of fiber to help increase regularity and only has about 33 calories. Leafy greens are also rich in magnesium. This is the main ingredient in many types of laxatives since it helps draw water into the intestines to help pass stools. Some studies have shown that low intake of magnesium could be associated with constipation, so ensuring adequate intake is crucial for maintaining regularity.
Kiwi or kiwifruit has been shown to have laxative properties, making it a convenient way to ease constipation. This is mostly due to its high fiber content. A cup (177 grams) of kiwifruit contains 5.3 grams of fiber, covering up to 21% of the recommended daily intake. Kiwi contains a mix of both insoluble and soluble fiber. It also contains pectin, which has been shown to have a natural laxative effect. It works by increasing the movement of the digestive tract to stimulate a bowel movement. One four-week study looked at the effects of kiwifruit on both constipated and healthy participants. It found that using kiwifruit as a natural laxative helped alleviate constipation by speeding up transit time in the gut.
9. Apples
Apples are high in fiber, providing 3 grams of fiber per cup (125 grams), plus, they’re full of pectin that acts as a laxative. Studies show that pectin was able to speed up transit time in the colon. It also acted as a prebiotic by increasing the number of beneficial bacteria in the gut to promote digestive health. Another study gave rats apple fiber for two weeks before administering morphine to cause constipation. They found that the apple fiber prevented constipation by stimulating movement in the digestive tract and increasing stool frequency.
10. Olive Oil
Consuming olive oil is an effective way to alleviate constipation because it functions as a lubricant laxative, providing a coating in the rectum that allows for easier passage, while also stimulating the small intestine to speed up transit. In studies, olive oil has been shown to work well in both spurring bowel movements and improving the symptoms of constipation.