Americans and Laxatives: A Costly Habit
Americans spend a staggering three-quarters of a billion dollars on laxatives every year, but this isn’t solving the problem. In fact, pharmaceutical laxatives and stool softeners often exacerbate constipation. Overusing laxatives can lead to dependency, making it hard or even impossible to have a bowel movement without them. Over-the-counter (OTC) laxatives can also cause serious side effects like abdominal cramps, dehydration, dizziness, low blood pressure, electrolyte imbalance, and bloody stool.
A Natural Approach to Constipation
A better strategy is to include foods in your diet that naturally act as laxatives. Unlike pharmaceutical options that can cause sudden emergencies, these foods offer a mild laxative effect. They won’t have you running to the restroom, but incorporating them into your daily diet can help maintain regularity without the unpleasant side effects.
22 Natural Laxative Foods
High-fiber foods such as fruits, vegetables, and beans are excellent for gut health and promoting regularity. Besides a high-fiber diet, look for foods that stimulate the digestive system, encourage enzyme activity, or assist in detoxification. Whenever possible, choose organic, pesticide-free, seasonal, and fresh foods. Avoid big-box grocery stores and opt for local farmer’s markets or organic produce stores for the healthiest options.
Here are 22 foods and drinks that act as natural laxatives without the unwanted side effects of OTC laxatives. These can help relieve common symptoms of constipation and other gastrointestinal issues. Before resorting to laxatives or stool softeners, try adding more of these foods to your diet. You might be surprised at how effective they are.
Prunes and Plums
Prunes and plums are well-known for their laxative properties. Rich in antioxidants, vitamin A, potassium, and iron, they are especially high in dietary fiber, which helps relieve constipation. Prunes also promote the health of beneficial gut bacteria, making them a great addition to any colon-cleansing diet. Prune juice is also effective, but make sure it’s made only from prunes and water, without added sugar.
Bananas
Bananas are high in pectin, a soluble fiber that normalizes bowel function, making them a natural bulk-producing laxative. They also contain potassium, which helps restore valuable electrolytes to your intestinal tract. Fully ripe bananas are best, as unripe ones contain heavy starches that can cause constipation.
Apples
An apple a day can keep constipation at bay. Apples are high in dietary fiber and pectin, which stimulate the bowels and provide bulk for easier bowel movements. They are also a good choice for children and toddlers who might not like prunes.
Apple Cider Vinegar
Apple cider vinegar (ACV) contains acetic acid, which helps food break down more efficiently in your stomach. Opt for raw organic ACV, which contains the “mother of vinegar,” the living nutrients and bacteria that provide most of its health benefits.
Berries
Berries are high in antioxidants and dietary fiber, making them excellent for relieving constipation. Blueberries, strawberries, bilberries, cranberries, blackberries, goji berries, and acai berries are all great choices. If you prefer berry juice, ensure it contains only natural ingredients and no added sugar.
Aloe Vera
Aloe vera is one of the oldest medicinal plants known to man. The gel inside the aloe vera leaf contains beneficial vitamins, minerals, amino acids, phytonutrients, and enzymes. Avoid “whole leaf” or “outer leaf” aloe products, as they contain aloe latex, a harsh laxative. Instead, choose inner leaf aloe juice or high-quality supplements.
Ginger
Ginger is a powerful laxative spice used in traditional Chinese, Japanese, and Indian medicine for centuries. It effectively relieves gastrointestinal distress by relaxing the intestinal tract, allowing for smooth elimination. Dried ginger is also an ingredient in many laxative teas.
Turmeric
Turmeric, like ginger, has a long history of medicinal use. It contains curcumin, a compound that positively affects many gastrointestinal issues, including irritable bowel syndrome and constipation.
Bitter Melon
Bitter melon, also known as goya or bitter gourd, is a tropical vegetable with numerous health benefits, including constipation relief. It is also used for eczema, weight loss, kidney stones, liver issues, and more.
Leafy Green Vegetables
Dark leafy greens like kale, spinach, dandelion greens, alfalfa, chard, mustard greens, and arugula act as natural laxatives. They are high in dietary fiber, calcium, folic acid, magnesium, and vitamins A, C, and K, which aid digestion and overall health.
Tomatoes
Tomatoes are rich in fiber and vitamins A, C, and K. They are also high in lycopene, an antioxidant that helps protect against colon and prostate cancer. Whenever possible, choose locally-grown, organic tomatoes.
Avocados
Avocados are packed with dietary fiber, potassium, vitamin K, and folate. Eating one avocado a day provides about 30% of your daily fiber needs. They also contain lutein, vitamin E, magnesium, and healthy monounsaturated fats, which improve nutrient absorption from other foods.
Coconut Oil
Research suggests that coconut oil may help protect the colon and digestive tract from damage. Look for raw, organic extra virgin coconut oil to ensure it’s unrefined and free from harsh chemicals or genetically modified additives.
Legumes
Legumes like beans and peas are excellent laxative foods. They aid digestion, are high in fiber, and are low in fat and cholesterol.
Raw Seeds and Nuts
Incorporate more raw seeds and nuts into your diet. They are delicious and rich in fiber, vitamin E, protein, zinc, and other essential nutrients. Flaxseed, pumpkin seeds, almonds, walnuts, hemp seeds, sesame seeds, chia seeds, cedar nuts, and sunflower seeds are all great choices.
Carrots
Carrots are high in pectin, which adds bulk to stool and can stimulate bowel contractions. Raw carrots are more effective at relieving constipation than cooked ones.
Broccoli
Broccoli is extremely high in antioxidants and fiber, which help stimulate detoxification enzymes in the digestive tract. Broccoli sprouts are even more effective, containing a higher concentration of beneficial nutrients.
Cauliflower
Cauliflower increases glucosinolate levels in your system, supporting the production of liver enzymes that help flush carcinogens and other toxins from your body. There are many excellent cauliflower recipes to help you add this veggie to your diet.
Cabbage
Like other cruciferous vegetables, cabbage helps flush out toxins and soften stool for easier bowel movements. For maximum benefits, consume it as kimchi or sauerkraut for the probiotic benefits.
Probiotic Foods
Probiotic foods help maintain a healthy gut microbiota, which is critical for gastrointestinal health. Fermented foods like kimchi, kombucha, and sauerkraut are excellent examples of probiotic foods that aid digestion and ease constipation.
Watermelon
Watermelon is a great summertime treat and a healing food. It contains high levels of dietary fiber, antioxidants, and vitamins A, C, and B6. It’s also a great source of water, which is essential for preventing constipation.
Water
Drinking plenty of purified water is one of the best natural ways to relieve constipation. Water is vital for all bodily functions and helps moisten the intestines, regulating bowel flow. Aim to drink half your body weight in ounces of water daily. For example, if you weigh 180 lbs, you need at least 90 oz of water daily. Healthy liquids like detox water and coconut water count towards this total, but avoid soft drinks, energy drinks, alcoholic beverages, caffeinated beverages, and fruit juice with added sugar, as they dehydrate you.
Foods That Cause Constipation
To maintain regularity, avoid foods that cause constipation. These include ice cream, cheese, meat, and processed foods. Caffeine can also trigger constipation in people with irritable bowel syndrome (IBS). Those with IBS should avoid caffeinated products like coffee, tea, soda, and chocolate.
A Word of Caution on Laxatives for Weight Loss
Pharmaceutical laxatives should never be taken for weight loss. They don’t work that way and can cause serious issues. Abusing laxatives for weight loss is a type of bulimia.
