One of the best things this planet has graced us with is natural laxatives, especially if you’re experiencing constipation. Save yourself the hassle of trying to figure out which over-the-counter laxatives work best and instead try consuming more of these natural laxatives that will help things flow better and will also add nutrients and vitamins to your daily diet.
While they’re popular poolside in the summer, watermelons are also one of the best fruits to get you to go. “Watermelon is close to 99 percent water, so this is an awesome choice to keep the bowels moving,” said Libby Mills, MS, RDN, LDN, spokesperson for the Academy of Nutrition and Dietetic. Water is essential to moving food through your intestines.
11. Whole Grains
Whole grains allow you to go better, and what better way to get your whole grains than by eating bread. However, whole grains also include quinoa, bulgur, brown rice, whole wheat, oatmeal, and barley, all of which are high in dietary fiber to help normalize your bowel movements.
10. Blueberries and Strawberries
They taste great in jams and contain an important bowel movement ingredient call pectin. “This is a type of soluble fiber that makes those cooked foods gel up as they cool,” said Mills.
9. Leafy Greens
The attention kale has gotten is due to its incredible nutritional benefits. It also happens to be one of nature’s best natural laxatives. Dark leafy greens such as kale, collards, Swiss chard, and spinach contain magnesium, which has been found to soften stool.
8. RaisinsRelated: 10 Foods That Help You Poop
Try raisins over prunes when it comes to natural laxatives. Not only are raisins found to be higher in stool-softening magnesium and fiber, but they taste much better. Not to mention, raisins don’t contain the bloat-inducing sugar alcohol sorbitol that is found in prunes.
Yogurt and kefir are a great way to consume probiotics, which promote a healthy balance of gut bacteria. “When you suddenly have more microbes ‘eating’ the fiber, that’s going to help things pass more quickly,” says Mills.
6. Chia and Flaxseeds
Adding chia or flaxseed as a topping on your oatmeal or yogurt is a laxative bomb–in a good way. These two seeds are high in fiber, which helps normalize stool in shape and size.“We don’t think of our bowels as getting inflamed, but if you have any issues like hemorrhoids, this might help,” said Mills.
5. Apples and PearsRelated: loating Poop: What Does It Mean?
These delicious fall fruits are full of pectin, which is a type of fiber that helps stimulate the bowels and keep things flowing regularly.
4. Broccoli and Cauliflower
Both of these are packed with loads of soluble and insoluble fiber that help solidify loose stool and lubricate the large intestine to promote good flow in the colon.
Juicy fruits like oranges, grapefruits, lemons, and limes are not only high in water content, but they also help soften stool and reduce bloating. “Anything that is super juicy is great to keep things moving,” said Mills.
2. Sweet Potatoes
It’s no wonder sweet potatoes are considered a superfood! Sweet potatoes contain various nutrients that act as natural laxatives, like water, fiber, magnesium, and vitamin B6.
1. PumpkinRelated: You Should Poop at This Time Daily
This a low-carb option that is also low in sugar and packed with fiber, which helps with constipation relief. Not to mention, it’s packed with potassium, which is also found to act as an electrolyte to help keep the digestive tract well balanced.