Backed Up? Skip the Over-the-Counter Stuff and Try These Tried-and-True Natural Laxatives

If you’ve been feeling a little backed up lately, you’re not alone. In fact, constipation results in close to 8 million doctor visits each year.

Although the causes of constipation vary from person to person, it’s typically the result of food moving slowly through the digestive tract. Whether you experience constipation every now and then or it’s a chronic condition, there are many effective treatments available.

Many people will turn to laxatives as the first line of defense. While there are many effective over-the-counter products to treat constipation, they can have negative (and often messy—yikes!) side effects. The good news? Many different foods can act as natural laxatives. Here's everything you need to know about them.

What Are Possible Reasons for Constipation?

Not enough exercise and not enough dietary fiber are two of the main reasons, according to Dr. Julie Miller Jones, PhD, LN, CNS. In fact, under 7% of the U.S. population meets the daily fiber requirement, with many people eating less than half the needed amount of dietary fiber. Fiber is found in grains, whole grains, legumes, fruits and vegetables.

Additional constipation causes are travel, irregular schedules, stress, allergies, celiac disease, Parkinson's disease, multiple sclerosis and strokes, Dr. Jones adds.

Dehydration is another possible reason.

“The colon is designed to reabsorb water from the stool, so hydration is really important,” Bryan Curtin, MD, MHSc., director of neurogastroenterology and GI motility at Mercy Community Hospitals in Baltimore. “The more you move the more your gut moves so exercise helps as well.”

If you suffer from chronic constipation, you should consult with your physician.

Related: Everything You Need to Know About Keto Constipation

Natural Laxatives

The next time you're backed up, consider trying these natural laxatives as your first line of defense.

Prunes

“Dried plums (prunes) have both kinds of fiber plus they contain sorbitol, which has a natural, laxative effect,” says Dr. Sabine Hazan, MD, creator of ProgenaBiome and author of Let's Talk Sh!t.

In one study, 40 constipated subjects found that 50 grams of prunes twice daily with meals were as effective as psyllium in relieving constipation. This comes to a total of about 10 to 12 prunes per day.

“My advice is to start with fewer prunes and increase slowly until you get the desired results,” Dr. Hazan states. “A word of caution: Never begin your prune journey less than 24 hours before a trans-Atlantic plane ride or a long hike.”

Phew! Point taken.

Related: Do Prunes Really Aid in Weight Loss? Here’s What the Science Says

Warm water

It sounds simple, but sometimes all it takes to get things moving is to drink more water throughout the day. Warm water promotes healthy, normal contractions of the gastrointestinal tract that keep things moving smoothly, Dr. Uma Naidoo, MD, nutritional psychiatrist, professional chef, and nutrition specialist explains.

Olive oil and/or flaxseed oil

The health benefits of cooking with olive oil are well-known, and as it turns out, relieving constipation is one of them.

“Even adding a small amount of oil in the diet (as little as a teaspoon or so!) can soften the stool and relieve symptoms of constipation,” says Dr. Naidoo. “As a nutritional psychiatrist, I also encourage including healthy fats rich in omega-3s like olive oil in your daily meals, so your brain will thank you too!"

Avocados

Avocados are high in fiber, brain-healthy fats, and other nutrients. “Eating a diet high in fiber not only relieves constipation but safeguards the health of the entire GI tract, which in turn supports a healthier body, brain, and mood!” Dr. Naidoo explains.

Oats

Oatmeal is another great high-fiber food to add to your list.

“Oats are high in insoluble and soluble fibers, and their gel-like texture when water is added acts as a lubricant to move contents smoothly through your gut,” Dr. Naidoo states.

Related: Foods That Make You Poop

Greek yogurt, kimchi, sauerkraut and other fermented foods

All of these foods are great for your gut health. “They are rich in live active cultures, supporting the gut microbiome and even the enteric nervous system, relieving symptoms of constipation,” says Dr. Naidoo.

Caffeine

Morning coffee drinkers know this beverage usually does the trick.

“This includes coffee and black tea, which stimulate the colon to contract while also acting as diuretics which draw water out of the body, promoting the movement of your gut in this way as well,” Dr. Naidoo explains.

Related: How Much Caffeine is Too Much? We Asked Experts

Hydrating and high-fiber fruits and vegetables

Apples, cucumbers, watermelon and grapes help hydrate and bulk stool to pass easily, Dr. Naidoo states.

Dates

Dates have a high fiber content. “Fiber retains water, bulking the stool and making it more regular,” Dr. Curtin explains.

Beans, legumes and lentils

All three of these are rich in fiber and support healthy digestion. Including these in your daily meals will help you ward off constipation and keep your brain happy too, says Dr. Naidoo.

Related: The Best Home Remedies for Constipation

How to Prevent Constipation and Keep Your Digestive System Healthy

One of the best ways to deal with constipation is to avoid getting backed up in the first place. Dr. Naidoo shares her top tips for this:

Incorporate more prebiotics into your meals

Including prebiotics (e.g. onions, leeks, garlic, oats and bananas) and fermented foods (like kimchi, miso, kefir or sauerkraut) in your daily diet promotes all-around gut health.

Get 25 to 30 grams of fiber daily

Fiber supports healthy movement in the gut. “It's important to be aware that those with digestive disorders may not tolerate fiber well, and if such may be a concern it is best to consult your doctor to work on the best solution,” Dr. Naidoo explains.

Related: GI Docs Swear By This Simple Hack to Prevent Constipation

Eat more leafy greens

Leafy greens are among the densest sources of fiber, and also contain folate - an important B vitamin for your brain health.

Drink lots of water

Water is the fuel for nearly all chemical reactions in the body, so having adequate water supports our gut’s natural functions, while also hydrating and softening your stool.

Avoid foods that trigger constipation

For some, these may be cheeses, other types of dairy products, foods very high in protein, processed carbohydrates, etc. Certain wheat products, especially those containing gluten, can be constipating for many.

Check the side effects of medications you're taking

Some medications, such as opiate pain relievers, can cause constipation as a side effect due to their mechanism of action. If these medications are needed, utilizing concomitant agents such as senna herbal tea may help.

Get moving

Taking daily walks or jogs can also stimulate healthy, physiologic contractions of the GI tract, in order to move contents along and out.

Related: Yoga Poses to Help With Constipation

Listen to your body

Dr. Naidoo recommends that individuals develop a sense of Body Intelligence because different foods affect us all differently.

“Including an array of these different foods, which have all been suggested to support regular digestion, into the diet and recognizing how the digestive system reacts is key to understanding which foods prevent, or induce, constipation in each individual,” says Dr. Naidoo. “In understanding our bodies like this, we are empowered to mindfully make choices with each meal to support these natural bodily functions.”

Up Next: 

Related: Being a Little Backed Up Is One Thing—But Here's When Constipation Is a Legit Emergency

Sources

• JAMA: Constipation: Advances in Diagnosis and Treatment”

• Julie Miller Jones, PhD, LN, CNS

• Bryan Curtin, M.D., M.H.Sc, Director of Neurogastroenterology and Motility

• Dr. Sabine Hazan, creator of ProgenaBiome and author of Let's Talk Sh!t

• Dr. Uma Naidoo, nutritional psychiatrist, professional chef, nutrition specialist, and author of the bestselling book, This is Your Brain on Food

• Alimentary Pharmacology & Therapeutics: “Randomized Clinical Trial: Dried Plums (Prunes) vs. Psyllium for Constipation”

• Gastroenterology Nursing: “The Effect of Warm Water Intake on Bowel Movements in the Early Postoperative Stage of Patients Having Undergone Laparoscopic Cholecystectomy: A Randomized Controlled Trial”

• Journal of Renal Nutrition: "The Short-Term Effects of Olive Oil and Flaxseed Oil for the Treatment of Constipation in Hemodialysis Patients"

• Nutrients: "Whole Fruits and Fruit Fiber Emerging Health Effects"

• Evidence-Based Complementary and Alternative Medicine: "Salvia Columbariae Contains Tanshinones"

• Advances in Nutrition: "Mechanisms of Action of Probiotics and the Gastrointestinal Microbiota on Gut Motility and Constipation"