5 Natural Laxative Solutions

Constipation can present as uncomfortable to significantly painful. It is a condition that often creeps up and takes a toll without warning. However it can be chronic too. Infants and the elderly can be especially prone to gastrointestinal challenges such as constipation. 

Try these 5 natural laxative solutions to help relieve constipation so you can get flowing again.

Psyllium (silly-uhm)

The rough, but not too rough, seeds and husk of the Plantago ovata plant (known as psyllium), just may set you right in no time. Shown to be more effective than some prescription laxatives, psyllium is a soluble fiber (able to be dissolved, especially in water) than can soften constipated stool enabling it to pass. Healthline reported that, 

“One study compared the effects of psyllium to those of docusate sodium, a laxative medication, in the treatment of 170 adults with constipation. The researchers found that psyllium had a greater effect in softening stool and increasing the frequency of evacuation.”

Psyllium can be taken in capsule or powder form and is easily found in health food stores as well as pharmacies and online. 

Water

It seems like a no-brainer but how many times have you realized you hadn’t consumed water all day. The next thing you know, you’re constipated. A study on water, hydration and health by researcher Barry M. Popkin, Department of Nutrition, University of North Carolina, Chapel Hill, NC, it was concluded that,

“Inadequate fluid consumption is touted as a common culprit in constipation, and increasing fluid intake is a frequently recommended treatment…In older individuals, low fluid intake is a predictor for increased levels of acute constipation with those consuming the least amount of fluid having over twice the frequency of constipation episodes than those consuming the most fluid.”

Drink at least four to six eight ounce glasses of clean, filtered water per day to stay hydrated and regular. 

Kiwi Conquerer

The unassuming, furry little oblong fruit that when sliced open reveals a deep green and small edible seeds could help you combat constipation. Kiwi fruit, which is higher in vitamin C than a regular orange, has been shown to offer some impressive laxative properties. This small package contains high levels of fiber. In just one cup (177 grams) a kiwi contains 5.3 grams of fiber, covering up to 21% of the recommended daily intake. In addition, kiwi contains both insoluble and soluble fiber as well as pectin, a three prong approach that has shown excellent results when it comes to moving your bowels. 

Published in Advances in Food and Nutrition Research, a New Zealand study of kiwi fruit stated that,

“Clinical studies in a range of adult populations consistently indicate that kiwifruit are a highly effective dietary option to promote laxation. This, together with emerging evidence for the putative effects of kiwifruit in beneficially promoting gastric emptying and digesta mixing, suggests that kiwifruit are physiologically active throughout the gastrointestinal tract. Although the mechanisms of this action remain unknown, the unique behavior of kiwifruit fiber during digestion and the potential action of bioactive components in kiwifruit may contribute to the effectiveness of kiwifruit in modulating gastrointestinal motility.”

Grandpa’s Prune Juice

Derived from dried plums, drinking prune juice (or eating whole prunes) has been an age old go-to for constipation relief. This is mainly due to the high fiber content of this sweet fruit which is about two grams in each one ounce serving. However, prunes also contain the natural sugar alcohol called sorbitol. Healthline reports that, “Sorbitol is poorly absorbed and acts as an osmotic agent, bringing water into the intestines, which helps induce bowel movements.”

Researchers from the Division of Gastroenterology/Hepatology, Department of Internal Medicine, University of Iowa Carver College of Medicine, published a study of prunes in the journal Alimentary, Pharmacology and Therapeutics which concluded that,

“Dried plums are safe, palatable and more effective than psyllium for the treatment of mild to moderate constipation, and should be considered as a first line therapy.”

Amazing Aloe Vera

The spiky plant aloe vera has been an ancient remedy for applying its sticky gel to skin burns. What most people don’t know is that this gel and the juice from this gel can act as an excellent laxative to help relieve constipation. Aloe vera contains anthraquinone glycosides, which are compounds that enhance intestinal water and stimulate digestive movement. 

From the book Herbal Medicine: Biomolecular and Clinical Aspects, chapter three ‘Evaluation of the Nutritional and Metabolic Effects of Aloe vera’ it was reported that,

“In a double-blind, randomized, controlled trial of 28 healthy adults, aloin [aloe vera preparation] was reported to have a laxative effect compared to a placebo that was stronger than the stimulant laxative phenolphthalein.”

Aloe vera gel or juice can be found in health food stores, some supermarkets, and online. Check with your doctor before consuming aloe vera.

These 5 natural laxative solutions are excellent options to help move along your life. Don’t suffer through constipation or medical intervention that could pose side effects and try some natural solutions instead.