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Natural laxatives, such as certain foods, drinks, and herbs, can help you get rid of constipation and keep your bowel movements regular.
Constipation is one of the most common problems in the world. It can cause discomfort and may also lead to serious complications, if not treated in time.
The main symptom of constipation
Common symptoms of constipation may include lumpy or dry stools, pain during bowel movements, stools that look like marbles or small stones, loss of appetite, abdominal swelling, and more.
While many medications are available over the counter for constipation, not all of them are considered safe because they may have side effects.
Alternatively, there are many natural stool softeners, such as foods high in fiber and probiotics, that can work equally well and provide faster relief, and that too without side effects. Many natural laxatives also contain a good amount of water, which makes it much easier to pass stools.
The best natural laxatives that can relieve constipation
Here are some of the best natural laxative foods that can help keep you regular and prevent constipation:
1. Probiotic foods
Probiotics are excellent natural laxatives that not only help maintain regular bowel movements but also prevent a variety of digestive issues, including diarrhea and constipation. They help the bacteria in the gut and balance the bad bacteria in the digestive tract.
Some probiotic foods that you should definitely include in your diet are yogurt, kombucha, kefir, and kimchi.
2. Oats
Oats are among the best natural laxatives that work quickly and help you get rid of the uncomfortable symptoms of constipation. It’s basically a pill loaded with beta-glucan, which is a soluble fiber that provides probiotic functions.
Beta-glucan also feeds the beneficial bacteria in the digestive tract and helps maintain normal intestinal flora and function. This homemade laxative can be taken as oatmeal or you can have it with yogurt and fruits.
3. Green leafy vegetables
Green leafy vegetables are also among some amazing natural laxatives that not only prevent constipation but also provide a variety of essential nutrients like magnesium.
Magnesium is an electrolyte that helps soften stool and allows it to pass easily without pain. Vegetables such as spinach, broccoli, cabbage, and kale are good for relieving constipation.
4. Pulses
Pulses like lentils, beans, and peas are rich in fiber, which makes them a natural stool softener. In addition to fiber, pulses also contain significant amounts of other essential nutrients that may help relieve constipation and other digestive problems. These include folate, potassium, vitamin B6, zinc, and more. Studies show that 100 grams of cooked pulses can provide about 26% of your daily fiber intake.
5. Fruit
Many fruits are rich in insoluble fiber and water content and serve as excellent natural laxatives. Fruits like kiwi, apples, grapes, pears, papayas, and berries are all helpful in relieving constipation. In fact, a few of them also contain actinidin, an enzyme that helps relieve upper GI symptoms like pain, cramps, indigestion, and acid reflux.
6. Chia seeds
Chia seeds are among the most fiber-dense foods, which makes them a great natural laxative. One ounce of chia seeds contains approximately 9.8 grams of fiber (39% of your daily needs). The best thing about chia seeds is that when mixed with water, they form a gel-like consistency, which helps soften stools and make them easier to pass. Chia seeds are very versatile and can be added to a variety of foods and beverages.
To relieve constipation, you should consume one or two tablespoons of tea seeds every day. Simply soak them before adding them to your recipe to get the most nutrients out of them.
Apart from the foods mentioned above, certain beverages such as water and soup are natural laxatives that may help maintain regular bowel movements. Drinking plenty of water can resolve symptoms and prevent future constipation.
Most cases of severe constipation can be treated with lifestyle and diet changes. However, for chronic constipation, it is best to consult a doctor because sometimes it can be an indication of a serious underlying condition.
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