Are you suffering from constipation right now? Don't worry. There are plenty of natural laxatives that will get your bowels moving. These home remedies will naturally get your digestion moving.
Laxatives are most commonly used to treat constipation. Natural laxatives can help with many conditions where the bowels cannot be emptied.
Did you know that about ten percent of the population suffers from chronic constipation? That is, constantly recurring digestive problems that can be very unpleasant. If you are affected by this, you can look up the term "constipation" on Google.
Temporary constipation happens to almost everyone from time to time and is rarely a cause for concern. Most often it is caused by a Lack of movement, poor nutrition or insufficient water intake causes.
The most common causes when you can't empty your bowels are:
- unhealthy diet (too little fiber, too few fruits and vegetables)
- too little liquid (drink about 2 liters per day!)
- Too little movement
- high stress
- Medication
Good to know: Digestion is different for everyone. Not everyone "has to" every day. Do not confuse constipation with irregular bowel movements!
Table of contents
What is a natural laxative?
Most herbal laxatives are called natural laxatives. The best known are Flaxseed* and prunes. The term "natural" does not mean that you should consume the home remedy in huge quantities and in unlimited quantities.
However, magnesium salts are also often referred to as natural laxatives because they are found in small amounts in the body.
ImportantIf you take laxatives for more than a week, you can upset the body's electrolyte balance and irritate the intestinal mucosa.
How do laxatives work?
No matter whether you choose natural laxatives or a preparation from the pharmacy. Basically, there are three ways in which the remedy can work.
You can, ensure that
- the water content in the stool increases and it slides more easily,
- the bowel's own movements are stimulated, resulting in faster removal of the stool,
- they exert a stimulus on the intestinal wall through swelling properties.
For children there are additional laxatives with lubricating effect such as Glycerin*-Suppositories.
Do natural laxatives have side effects?
Laxatives can have negative effects if you use them improperly - that is, over a long period of time or in excessive amounts. Diarrhea, stomach cramps, bloating and nausea are some of the symptoms that can occur with long-term or incorrect use.
Mineral deficiencies can also result from taking salts (Glauber's salt, Epsom salt, magnesium citrate) or herbal laxatives for more than one to two weeks. Mineral deficiencies are not fun, they can promote cardiac arrhythmias and muscle weakness.
Depending on the home remedy, irritation of the intestinal mucosa may also occur. Likewise, the intestines may become even more sluggish. There are not many natural laxatives that you can take for a long period of time. Therefore, be sure to talk to a doctor if constipation lasts for several days or you also get nausea, vomiting and fever as symptoms.
Is a gut flora analysis worthwhile? My self-test!
9 natural laxatives that you have at home and that work quickly
Start your day by drinking a glass of lukewarm water on an empty stomach right after you get up.
1. castor oil
Castor oil is a natural laxative that has few side effects and works quickly when used in the correct dosage. However, please note that castor oil should not be used during pregnancy or breastfeeding due to its possible toxicity.
Since castor oil can cause long-term loss of water and electrolytes, it should only be taken for short periods of time.
Usage: As a tincture, one to two teaspoons (10 to 30 ml) are consumed on an empty stomach, which many people find unpleasant. To avoid undesirable effects such as flatulence, cramps and diarrhea, you should follow the dosage.
Effect: The ricinoleic acid of castor oil inhibits water and sodium absorption from the intestine, so that more electrolytes and water remain in the intestine. The stool volume increases and becomes pulpier. In addition, the oil irritates the intestinal mucosa, which leads to a laxative effect.
2. flaxseed and chia
Flaxseed* and Chia* and, like wheat bran, are a swelling and bulking agent that supports the digestive process. The effect is noticeable after one to three days.
If the seeds are not ground or crushed beforehand, they cannot develop their effect.
Usage: Flaxseed* and Chia seeds* should be crushed into a powder and consumed with plenty of liquid so that they can expand in the intestine. You can also eat the seeds with your morning cereal.
You can add it to your smoothie or if it's been constipating for a while, just let it swell in lukewarm water for 5 minutes and then drink it.
Effect: The plant mucilages help to increase stool volume during the swelling process. The stretching of the intestinal wall and the stimulation of digestion are both associated with increased stool volume. Make sure you drink enough, at least two liters throughout the day, not just when you are thirsty.
If you soak the seeds beforehand in a small bowl and let them swell, the stool will slide more easily.
Important: You must drink a lot if you decide to use one of these seeds, otherwise you will make the constipation worse!
3. prunes and dried fruit
Prunes are one of the oldest natural laxatives and at the same time one of the most effective. Alternatively, dates and apricots can also help. But beware: if you suffer from fructose intolerance, you should definitely not eat dried fruit. In principle, however: Dried fruits are very healthy.
Usage: Soak 2 to 5 dried prunes in water in the evening. Eat them the next morning on an empty stomach. Drink the soaking water.
After that, you can eat and drink normally, as usual.
Effect: Dried plums contain a lot of fiber. But also sorbitol, a sugar substitute with a laxative effect. The effect of the plums is noticeable the next morning at the latest.
Caution: Sorbitol can cause severe flatulence if you have a sensitive stomach. If you don't know how you will react to it, take the precaution of not eating more than one prune and observe how you tolerate it.
4. psyllium and psyllium husks
Similar to Chia seeds* and Flaxseed* Psyllium seeds also swell strongly in combination with liquid. The mucilage in psyllium seeds is mainly found in the husk. This is why psyllium husk powder is also available to buy, which acts quickly as a natural laxative.
Usage: Take half a teaspoon of the powder (in the morning before breakfast) and drink half a liter of water with it. If half a teaspoon does not show any effect after 2 days, you can gradually increase the amount by taking half a teaspoon twice a day for 2 days.
Remember to drink plenty of water while taking it, otherwise you may get constipated.
Effect: Psyllium husks* and psyllium seeds swell in the intestine. Their mucilaginous consistency softens the stool and makes it easier to evacuate.
5. apple or rhubarb compote
For mild constipation, a delicious compote can lend a hand to get a sluggish bowel moving.
UsageEat a cereal bowl of apple or rhubarb compote. You can also combine the two. If you like, still gives Flaxseed*, Chia seeds* or oat flakes.
EffectRipe fruits contain a lot of pectin, a soluble fiber that forms a viscous gel. This increases the volume of the food pulp in the intestine. The consistency of the stool becomes softer and it can be excreted more easily.
6. coffee
Many studies have shown that a fresh cup of coffee outshines many other natural laxatives. It works quickly, provided you don't drink it every day - because that weakens the effect.
UsageDrink a cup of black coffee. Without milk and without sugar. Ideally before a meal - but if you have a sensitive stomach, be sure to eat something beforehand.
Effect: Several studies have found that coffee has a laxative effect. This is not due to caffeine, as many people believe. Coffee activates gastrin and controls the production of stomach acid, among other things.
The hormone gastrin controls distal colon contractility, and an adequate amount of gastric acid accelerates digestion through the stomach into the intestine.
Coffee also increases the production of cholecystokinin, a digestive hormone. Finally, it promotes the "good" microbiota bacteria.
7. whole grains and oatmeal
The bran of whole grain products (wheat bran, oatmeal, etc.) contains the most vitamins and insoluble fiber.
UsageEat a cereal of oatmeal, flaxseed, Chia seeds* and yogurt. Fruit should also be included and can provide a lot of fiber.
Effect: Undigested, these fibers expand when wet and increase the volume of the stool. They also promote the mobility of the intestine. They are more oriented to a sluggish bowel than severe constipation in the treatment of constipation.
8. yogurt
Natural laxatives that taste good? Yogurt can not be missing. The effect is very slow, so it is advisable to combine it with another home remedy for constipation.
UsageEat a natural yogurt - please no ready-made fruit yogurts, they are full of sugar and make the intestines even more sluggish.
Effect: Probiotics in yogurts and fermented milk balance the microflora of the intestine. Bifidobacterium infantis, Bifidobacterium lactis, Lactobacillus acidophilus or Saccharomyces boulardii help to constrict the intestine. Lactose from dairy products also has a mild laxative effect.
Set probiotic foods regularly on your menu. They stimulate the intestines and keep the intestinal bacteria happy, so you can prevent constipation.
9. papaya
Put papaya on your shopping list if you regularly have digestive problems. Its high water content and fiber make it a very good home remedy for natural laxative. In addition, the fruit contains a lot of vitamins.
UsagePapaya should always be taken after eating protein-rich food. So it can best develop its effect and support digestion. Already 1/2 papaya is also enough to have a laxative effect.
EffectPapaya contains the enzyme "papain", which promotes digestion and has a mild laxative effect. You should not expect too great effects.
What role does dietary fiber play in natural purging?
A high-fiber diet is the most natural approach to permanently stimulate digestion. Dietary fibers are indigestible components of meals. Whole grains, fruits and vegetables, and legumes are all sources of dietary fiber. The positive effect of dietary fiber on our digestion has been scientifically proven.
Those who eat a high-fiber diet should drink 1.5 to 2 liters of unsweetened beverages daily. Exercise is also helpful to promote bowel movements.
Legumes, flaxseeds and other high-fiber meals also benefit the intestinal flora, which promotes intestinal activity. The term "intestinal flora" refers to the natural, health-promoting colonization of the intestines with bacteria. Especially after taking antibiotics, it may be that the Intestinal flora first gently built up must be.
Why do swelling and filling agents help against blockages?
Swelling agents contain dietary fiber. They are optimal as natural laxatives.
Psyllium husks*, linseed and wheat bran are just a few examples. Dietary fiber binds water in the intestine and expands as a result. This increase in volume in the intestine increases the volume of bowel movements. As the stool becomes softer, it is easier to excrete.
Dietary fiber is also fermented by bacteria in the large intestine. Dietary fiber serves as "food" for intestinal bacteria, which can feed on it and thus contribute to good digestion.
When treating constipation with swelling and bulking agents, it is important to follow the instructions carefully and use them only in moderation. Also, you need to drink a lot so that the seeds can swell.
Constipation: food not recommended
There are a few foods that have the opposite effect of constipation. You should not eliminate them from your diet completely, but give them a wide berth now in this situation.
These include:
- Rice
- Leeks
- Celery
- Asparagus
- White bread
- Black tea
- Red wine
- Carrots
- Quince
- Bananas
- Raw apples
- Cocoa
- Chocolate
- Salt water
Why is salt water not a good natural laxative?
Salt water is a popular home remedy for constipation. The osmotic effect of common salt dissolved in water has a laxative effect. However, from a nutritional point of view, this therapy is not recommended. This is because increased salt intake can lead to mineral loss and dehydration of the body.
Why is birch sugar not a good laxative?
Xylitol* like sorbitol, maltitol and mannitol, has a laxative effect above a certain amount. However, this side effect can also be accompanied by flatulence and abdominal discomfort, which makes it rather unattractive.
According to experts, 0.5 grams per kg body weight is still well tolerated. If you Xylitol* as a laxative, you will need to take more of it. However, a slight effect may already be visible at lower dosages.
Our body can absorb sugar alcohols (such as Birch sugar*) are only partially absorbed. As a result, some of it ends up in deeper parts of the intestine. The bacteria do not cope well with this and we get diarrhea and flatulence.
What else can I do to stimulate digestion?
Besides food and drinks, it also helps to go for a walk. If you feel fit, you can also have a sports session or go for a short run - any kind of exercise is good for you now.
A light massage of the abdomen is also a good first step in treating constipation.
If there is no improvement within three days, see a doctor. Often natural laxatives cannot help because the constipation is a side effect of a serious illness. If there is bleeding or mucus in the stool, go to a doctor immediately.
These 17 tricks will stimulate your digestion!
Our conclusion
You probably have some natural laxatives in your kitchen cupboard. The sooner you start taking them, the less stressful it will be on your digestive tract. Try gentle remedies like stewed apples, prunes, flaxseed and co. before you get a strong laxative from the pharmacy. If the symptoms do not get better and you also get a fever, please see a doctor immediately. An intestinal obstruction can lead to poisoning of the body.
All the best for you!
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