Suffer from constipation? Discover the 7 best natural laxatives for providing rapid relief and/or long-term prevention.
Constipation is a condition in which bowel movements are difficult or infrequent (fewer than 3 a week). It is often an occasional problem but may become chronic if it lasts more than 6 months.
Typical symptoms include:
Constipation can affect anyone. It occurs as a result of various factors (1):
Dietary fibre consists of specific plant constituents found naturally in vegetables, fruit and especially the outer layers of cereal grains such as wheat, oats and barley.
It is neither digested nor absorbed by the body, and therefore ends up in stools. The greater the amount of dietary fibre, the bigger and softer the stool (as fibre tends to soak up water in the gut), and the lower your risk of constipation.
The recommended intake is 30 grams of fibre a day. As some types are fermented by bacteria in the colon (soluble fibre), it’s best to aim for a gradual increase to give the gut flora time to adapt and minimise the risk of bloating.
Wheat bran (the hard outer layer of the wheat kernel) is the best such example: one 100g portion contains 40g of fibre! It’s one of the most powerful natural laxatives (3).
Use: sprinkle wheat bran on your salads, yogurts, smoothies, cereals… (gradually increasing the amount up to 30g)
Efficacy: strong but the effects are usually only felt after several days or even weeks.
Alternatives: oat bran, rice bran, dietary fibre supplements (such as Organic Acacia).
Particularly effective, senna helps solve your constipation worries fast.
This medicinal plant contains sennosides, compounds which both reduce the absorption of water by the digestive system, thus increasing the amount of fluid in stools, and also stimulate contraction of the smooth muscle in the intestinal wall (4).
All of which serves to soften stools and quickly empty the bowels, providing rapid intestinal relief.
Use: take a senna supplement (such as SennaLax tablets) at bedtime. Senna should only be used when really needed and on an occasional basis, to prevent the risk of any electrolyte imbalance. Be sure to consult a health professional if necessary.
Efficacy: moderately strong, with noticeable effects within 6-12 hours, enabling you to benefit from its laxative effects the morning after you take it.
As a result of their high content of sorbitol (a particularly emollient type of dietary fibre) and dihydroxyphenylisatin, prunes offer a potentially very beneficial laxative effect.
In particular, they help to stimulate peristalsis (digestive motility) and hyper-hydration of stools, the mechanism of action of osmotic laxatives. This effect is boosted if they are consumed in the form of juice ((a maximum of 1 glass) or when soaked for a few hours before consuming (5).
Use: consume 50g of prunes twice a day for 3 weeks, on the advice of a health professional.
Efficacy: strong but it usually takes several days before the effects are felt.
Psyllium seeds were traditionally used by the Egyptians and Native Americans, amongst others, to prevent intestinal discomfort.
It’s the psyllium seed coat or husk which is responsible for this effect: it contains mucilage, a substance that can absorb up to eight times its volume in water. In the stomach, this mucilage forms a gel with fluid ingested during a meal, increasing the bulk of the stool.
Use: Add a tablespoon to warm water (10g in 100ml) and leave to soak for a few minutes, then drink immediately before it thickens, along with a large glass of water (at least 200ml). Repeat up to three times a day for 2-3 days, under the supervision of a health professional. You could also simply take a blond psyllium supplement (such as Psyllium Husk).
Efficacy: moderate and potentially fast-acting (12-72 hours).
Like psyllium, flaxseeds contain mucilage.
Since these seeds cannot be digested or broken down by the stomach and gut, they should be coarsely crushed or ground before consuming, in order to release their active molecules for action within the body.
They should be consumed soon after grinding them, as they also contain polyunsaturated fatty acids which are subject to rapid rancidity.
Use: add a teaspoon of ground seeds to a glass of water (200ml) and drink. Repeat up to 3 times a day for 2-3 days under the supervision of a health professional. You can also sprinkle an equivalent amount of ground seeds on fruit compotes or cereal.
Efficacy: moderate with effects usually felt only after several days.
Glucomannan is a purified form of konjac flour (Amorphophallus konjac), from the Asian tuber.
Like psyllium, it is a form of soluble fibre, but is even more absorbent: its volume increases 17-fold on contact with water, which means you only need a tiny amount to achieve the desired effects.
Use: add 1-3g of glucomannan to a large glass of water (200ml) and leave to soak for 30-60 minutes, drinking the mixture before each meal. Start with 1g and gradually increase the amount if needed and well-tolerated, under the supervision of a health professional.
Efficacy: strong with effects usually felt after a few days.
Alternative: agar-agar, a mucilage-containing substance extracted from various species of red algae.
Unlike other stimulant laxatives, castor oil does not contain anthranoids, but ricinoleic acid.
It’s this molecule which is responsible for its potentially very powerful purgative effect.
As such, it requires a greater degree of caution (6-7): castor oil should only be used very occasionally and always under the supervision of a health professional. It is contraindicated in pregnant women and children.
Use: take half a teaspoon of castor oil in a single dose after consultation with a health professional.
Efficacy: very strong with very rapid effects (4-8 hours) but may be accompanied by side-effects.
Alternative, gentler stimulants containing anthranoids (8): aloe latex, dried burdock bark (infusion), rhubarb root, etc.
Numerous studies have shown that people who suffer from constipation often have dysbiosis - an imbalance in gut microbiota, either temporary or chronic.
Scientists have thus been investigating whether probiotics are able to restore healthy microorganism populations in intestinal flora, and thus help re-establish normal gut activity.
In terms of constipation, at least three probiotic species have demonstrated success: Bifidobacterium animalis, Lactobacillus casei and Lactobacillus casei rhamnosus.
Use: take a broad-spectrum multi-strain probiotic (such as Full Spectrum Probiotic Formula) or a specific probiotic (such as Lactobacillus Rhamnosus GG) in the morning, 15-30 minutes before breakfast.
Efficacy: good, with effects usually felt after several days or even weeks.
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