Natural laxatives have a laxative effect and are used to treat constipation. Many natural laxatives that work, safe to use, and without or fewer side effects. Foods that ferment quickly in the stomach are excellent natural laxatives. They can stimulate bowel movements and keep your poop fast.

Here are 20 natural laxatives that work and help you poop.

1. Flaxseed

What is flaxseed?

Flaxseeds are the tiny, golden-brown seeds from the flax plant. Flaxseed is rich in short-chain omega-3 fatty acids, dietary fiber, protein, vitamins, and minerals.

Does flaxseed improve constipation?

Flaxseed can help with constipation. There was a study in 2018, 26 constipated patients with type 2 diabetes received 10g of flaxseed cookie twice per day for 12 weeks. They have great improvement in bowel movement frequency as well as glycerin and lipid control.

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2. Aloe Vera
Does aloe vera help with constipation?

Aloe Vera plays an important role in curing constipation. There was a study in 2017 shown aloe latex contains a laxative component called anthraquinone that increases the fluid in the intestine, stimulates the intestine muscle to promote bowel movements.

3. Psyllium
What is psyllium?

Psyllium is made from the seeds of Plantago ovata. It is a soluble fiber and available in the form of husk, granules, capsules, or powder.

Is psyllium husk good for constipation?

According to Patient.info, psyllium husk act as a laxative that increases the bulk of the stools, which enhances the bowel movements helps you keep regularity. A study has shown that constipated patients have increased stool water and microbial composition after consumed psyllium husk.

4. Rhubarb Root

What is rhubarb?

Rhubarb is a herb. It has long green or reddish acidic leafstalks growing in basal clumps, According to Wikipedia, the nutritional value per 100f of rhubarb contains 1.1g sugars, 1.8g dietary fiber, 0.3g fat, 0.8g protein, vitamins B, C, E, K, and various minerals. Chinese Rhubarb or Da Huang has a yellowish root and is used as a laxative and purgative to treat constipation and diarrhea.

Is rhubarb good for your bowels?

There was a study in 2016, 374 chronic constipation patients went through 8 days of treatment by putting rhubarb powder or a placebo flour stick on their navels. The results proved that Rhubarb navel plaster can improve bowel functions.

5. Cascara
What is cascara?

Cascara grows as a small tree with 2”-6” length oval leaves. The fruits are ripe in purple-black color like small beads. The bark of cascara is used as a laxative after being dried. It contains a component called anthraquinone that reacts with gut microflora that promotes the bowels.

6. Cassia

What is cassia?

Cassia is tropical trees with big green leaves and yellow flowers during the blooming period. Cassia seeds come from cassia.

Is cassia a laxative?
Cassia seeds have a laxative effect which helps to treat constipation. There was a study in 2011 41 functional constipated children (age between 4-13 years old) were treated for 3 weeks by receiving emulsion. Every 1 ml of this emulsion contains 0.1g of the dried pulp of Cassia Fistula. The result was 84% o the children improved their stool frequency, the severity of pain during defecation, and consistency of defecation. They did not suffer any side effects.

7. Fennel
What is a fennel?

According to Wikipedia, fennel is a flowering plant species in the carrot family. It is a perennial herb with yellow flowers and feathery leaves. Fennels have a good flavor and are used as flavoring.

Does fennel help with constipation?

There was a study in 2017, group A obese patients followed the balanced low caloric diet and received 2 fennel cookies in the morning and evening respectively. Group B obese patients followed a balanced low-calorie diet without fennel cookies.

Cookies composition:

whole wheat flour 70g, fennel powder 10g, skimmed milk 10g, flaxseed oil 5g, and baking powder 5g

Group A has shown better improvement in mood, and constipation. Why? Fennel contains dietary fiber and oil that make the stool bulky and bowel movements.

8. Castor oil
Castor oil is made from castor ripe beans. According to Healthline, castor oil is a natural laxative that takes by mouth. It is used for constipation. The intestinal lipases broke down castor oil into acid that helps to stimulate peristalsis and push out the stool. Overuse of castor oil will create bloating, vomiting, and abdominal pain.

9. Coconut oil

Coconut oil is obtained from the fresh kernel of the coconut. It is a natural remedy for constipation. It contains medium-chain fatty acids which stimulate peristalsis. This improves digestion and nutrients absorption while the stool can push out easily.

Does coconut oil help with constipation?

There was a case study in 2019 for an autistic child with chronic constipation. He passes stool every 4 days and sometimes with severe abdominal pain. After adding 5ml of virgin coconut oil ( VCO) before the three main meals per day, he started to defecate once daily compared with taking glycerin but without effect for 7 months.

How do you consume coconut oil for constipation?

1. Mix coconut oil in the oatmeal, porridge, or juices every morning.

2. Put coconut oil in the coffee, hot chocolate, or tea.

3. Mix with vegetable salad.

4. Put the coconut oil into a cook.

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10. Inulin

What is inulin?

According to the review of ncbi.nlm.nih.gov/pmc, inulin is a soluble fiber, it can found in wheat, chicory, artichoke, and asparagus. Inulin can stimulate the growth of bifidobacteria in the colon which helps you poop regularly.

Can inulin cause constipation?

A pilot study conducted in 2013 on IBS constipation patients who received yogurt with inulin made an increased stool frequency and consistency colonic transit. One of the studies also showed that chronic constipation patients who received a dose of at least 12g of inulin per day have significantly higher stool frequency. Therefore, inulin is a good natural laxative that works fast.

11. Rye grain

Is rye a cereal?

Rye is a cereal grain. It is a family of grass ( Gramineae). Rye seed is similar to wheat seed but is smaller and darker. Rye grain is processed into flour. It has a lower gluten content than wheat flour. This flour is used to make rye bread else it is dark and tough. Therefore, it is also called black bread.

Does rye bread make you poop?

According to the Journal of Nutrition, there was a study in 2010 stated that 51 constipated adults were randomized to 5 groups that received 1) whole-grain rye bread 2)cultured buttermilk 3) whole-grain rye bread + cultured buttermilk 4) white wheat bread 5) laxatives for 3 weeks. The result showed that consuming whole-grain rye bread ( minimum 240g/day) relieves mild constipation and improves colonic metabolism compare to white wheat bread and laxatives.

12. Pu-Erh Tea

What is pu-erh tea?

Pu-erh is a fermented tea produced in Yunnan Province, China. It is also called dark tea. There are two types of Pu-erh tea: raw and ripe Pu-erh tea. Raw pu-erh and ripe pu-erh are produced by the process of microbial fermentation after the tea leaves are sufficiently dried and rolled. In short, a traditional, longer production process known as raw Pu-erh and an accelerated production process known as ripe pu-erh.

Is Pu-erh tea a natural laxative?

Pu-erh tea acts as a good laxative. A study proved in 2014, mice treated by pu-erh tea improve their gastrointestinal transit rate and may use as a functional food to prevent constipation.

13. Kefir

Kefir is a drinkable yogurt that is fermented from milk. It contains beneficial microflora that stimulates bowel movement. You can drink kefir in the morning or at night as your natural laxatives.

Does kefir make you poop?

A pilot study in 2014 stated 20 patients with functional constipation are given by 500ml/day of a kefir beverage for 4 weeks. The result showed kefir improves bowel function and decreases colonic transit time.

14. Coffee

Coffee act as a natural laxative that promotes peristalsis. Coffee helps to stimulate gastrin and cholecystokinin which increases digestion and bowel movements. Besides that, the exorphine of coffee also induces colonic motility.

15. Apple

Apples are rich in fiber. 100g of an apple contains 2.4g dietary fiber. Pectin of apple is a good natural laxative.

Is apple good for constipation?

There was a study in 2014 showed that 80 patients with slow transit constipation received 24g/day pectin for 4 weeks. The result showed increases in microflora (Bifidobacteria and Lactobacillus) which assist bowel movement.

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16. Kiwifruit

Kiwifruit or Chinese gooseberry has brown hairy skin with green flesh while gold kiwi has yellow flesh.

Is kiwifruit a natural laxative?

There was a study in 2010 stated kiwifruit improves patients with irritable bowel syndrome (IBS) with constipation. Fifty-four patients with IBS/C are given two Hayward green kiwifruits per day for 4 weeks. The result showed that kiwifruit help to relieve constipation by increases stool frequency, decreases colon transit time, and stimulates bowel movement in patients with IBS/C.

17. Prunes

A prune is a dried plum without fermentation. It is nutritious and can help improve constipation. Why? Prune has sorbitol, dietary fiber, and polyphenols which act as natural laxatives.

Do prunes make you poop?

There was a study in 2011, 40 patients with chronic constipation, 28 patients received dried plums and 22 patients received psyllium. The study showed that dried prunes and psyllium can improve bowel movement in chronic constipation. Furthermore, dried prunes treatment is better in adults with chronic constipation.

18. Pineapple

Pineapple is a tropical fruit. Its skin is orange-yellow when the fruit is ripe. The flesh is yellow and juicy.

Do pineapples make you poop?

According to Thrillist.com, pineapple contains an enzyme called bromelain, which helps you digest easily and improve bowel movement and keep your poop regularity.

19. Probiotics

Probiotics supplement contain bifidobacteria and lactobacilli that enhance peristalsis and bowel movement frequency.

20. Magnesium

Which magnesium make you poop?

Magnesium citrate act as a laxative for constipation. It helps to moisture the intestines, soften stools, and let the stools pass easily.

Conclusions