5 natural laxatives to prioritize for better bowel regularity

There are countless medications on the market that help combat digestive transit problems…yet many natural remedies exist!

Some foods are particularly effective for treating constipation naturally, whether in adults or children, so don’t deprive yourself of them.

Here is our top 5 best natural laxatives. To understand how they work, read on after the list.

1. Chia seeds

The chia seeds (Salvia hispanica) are composed of up to 40% fiber! So you can see why they are such valuable natural laxatives…

They are also a notable source of magnesium and vitamin B9 which helps relieve constipation by stimulating the production of digestive acids.

Chia seeds can be eaten in countless ways: mixed into yogurt, a salad, a soup…

The buckwheat and chia seed porridge is a useful recipe for constipation:

• Mix 3 tablespoons of buckwheat flakes, 1 tablespoon of oat bran and chia seeds
• Add a little soy milk and let the mixture rest in the fridge overnight.
• The next day, add to the mixture 1 tablespoon of dried fruits and seeds (hazelnuts, almonds…), a pinch of cinnamon and nutmeg, and don’t forget 2 small cloves
• Enjoy!

Buy organic chia seeds: my selection

I recommend the organic chia seeds from the French brand amoseeds.

We recommend (and consume!) amoseeds’ superfoods because their founders source directly from local organic cooperatives.

They therefore offer very high-quality products, at a lower price.

We negotiated a promo code for our readers: use “DARWIN” when placing your order to get 5% off all their products (and up to 25% when buying the same product multiple times).

2. Psyllium

The psyllium (Plantago ovata) is a plant native to Asia whose seeds are used to treat digestive problems. Surrounded by a protective coating called ‘tegument’, each psyllium seed is rich in fiber but also in mucilage.

This natural substance swells and becomes viscous on contact with water. Once in the intestine, psyllium mucilage retains water and softens stools – making it an excellent natural laxative.

We recommend choosing blond psyllium rather than brown (Plantago afra), which contains less mucilage. Psyllium is most commonly sold in powder form, to mix into fruit juice, a smoothie, or even into a cake.

Naturally gluten-free, psyllium is an excellent substitute for people with celiac disease.

3. Aloe vera

Aloe vera (Aloe barbadensis Miller) is a water-rich succulent plant that has long been used as a natural remedy for many everyday ailments. It is therefore very hydrating for the body, but that’s not all.

Aloe vera also contains a significant amount of nutrients beneficial for intestinal transit : magnesium, vitamin C and B9, but also anthranoids, molecules with powerful laxative effects.

You can find in stores aloe vera gel directly extracted from fresh leaves. It can be mixed with fruit juices, smoothies, or even cold soups like gazpacho.

Vous pouvez aussi opter pour de l’aloe vera en jus ou des boissons healthy à base d’aloe vera à condition que la teneur en Aloe barbadensis reste majoritaire.

Buy organic aloe vera: my selection

I recommend the organic aloe vera juice from the brand Natura Force. It is cold-pressed and comes from Andalusia in Spain.

I recommend this juice because it is made from fresh leaves hand-picked the same day, which is particularly rare.

We really like Natura Force: it’s a small French company based in the South of France, launched in 2015 by Thierry Sestrieres after a trip to South America rich in superfood.

By using our promo code “DARWIN” you get 10% off all products, and you help us support our blog because Natura Force is a partner.

4. Black radish

When consumed fresh, the black radish (Raphanus sativus) is a boon for fighting constipation. It is primarily a good source of fiber (1.90 g per 100 g) and vitamin C (114 mg per 100 g) which increase the amount of water in the intestines and help soften stools.

Black radish is also rich in potassium, a deficiency of which can cause slowed transit.

Black radish has a fairly strong, spicy flavor, similar to rutabaga. To enjoy its benefits for transit, cut it into thin slices and eat it raw carpaccio-style, drizzled with olive oil, pepper, salt and lemon.

5. Flax seeds

Thanks to their exceptional fiber content (27.3 g per 100 g), cultivated flax seeds (Linum usitatissimum) are essential foods for relieving constipation.

Like psyllium, flax seeds contain mucilage that swells and becomes viscous in the intestine. They are excellent for promoting bowel movements.

Flax seeds can be incorporated into many savory or sweet recipes. Their slight nutty flavor pairs perfectly with breakfast cereals, cakes, breads…

You can also coarsely crush 1 teaspoon of flax seeds that you will mix with 150 ml of water to allow the mucilage to swell. Let it sit overnight and drink it all the next morning.

Nutrients that are good for transit

What is constipation?

Constipation is an intestinal disorder characterized by a decreased frequency of bowel movements. In adults, constipation is diagnosed when the frequency is fewer than 3 times per week. This change in the pattern of bowel movements is accompanied by other symptoms :

• Hard, small stools
• Difficulty or even pain when going to the bathroom
• Abdominal pain
• Discomfort, cramps and bloating

Constipation is the result of a slowdown in the movement of stool through the colon, also called « large intestine ». Two types are distinguished: occasional (or temporary) constipation and chronic constipation.

As its name suggests, occasional constipation occurs after a single event and lasts only a few weeks. However, when it lasts more than 6 months and symptoms persist, it is no longer considered transient constipation but chronic constipation. In that case, do not hesitate to ask your doctor for advice.

The causes of constipation are multiple and varied. Occasional constipation most often appears during pregnancy, while traveling or after changes in eating habits. When symptoms persist, they may hide an underlying condition : diabetes, thyroid disorders, colon disease…

Taking certain medications can also cause chronic constipation.

Finally, certain factors promote intestinal sluggishness. Lack of physical exercise and a sedentary lifestyle, a poor diet or an unbalanced dietary regimen, age, stress and anxiety disorders… are all factors that can lead to constipation.

Fiber, essential for transit

Dietary fibers are among the best nutrients to prevent and relieve intestinal disorders such as constipation. Thanks to their action in the colon, they increase the frequency of bowel movements until a normal rhythm is restored. Fibers also improve stool consistency for more comfortable evacuation.

To achieve this, dietary fibers absorb and retain water in the colon, which speeds up transit. In addition, they nourish the beneficial microorganisms of the gut microbiota (formerly known as the intestinal flora).

Large amounts of fiber are found in vegetables (green peas, artichokes, leeks…) and pulses (lentils, split peas, chickpeas…), in nuts and dried fruits (almonds, dried figs, prunes…), fresh fruits (berries, apples, pears), and cereal products (wheat bran, brown rice…).

Magnesium acts as a gentle laxative

Constipation can be one of the symptoms of a magnesium deficiency. It is therefore important to restore adequate magnesium intake to improve bowel transit. Indeed, this trace element acts as a mild laxative.

On the one hand, like fiber, magnesium increases the volume of water in the digestive tract and has a stimulating effect on the intestine. On the other hand, magnesium is a natural muscle relaxant. By allowing the muscles of the intestinal wall to relax, it facilitates the passage of stool.

Sardines, nuts, seafood, buckwheat, spinach, and dried bananas are good sources of magnesium.

Water improves the passage of stool through the intestines

Adequate hydration is the key to relieving the symptoms of constipation. Indeed, the more water you drink during the day, the more hydrated your stool will be and the more easily it can pass through the intestines.

It is therefore recommended to drink between 2 and 2.5 liters of water per day. Ideally, choose a mineral water rich in magnesium.

Probiotics, beneficial for the gut microbiota

The probiotics are microorganisms naturally present in the intestinal microbiota. They notably have a bactericidal action to prevent infections.

But probiotics are also effective against constipation. On one hand, they supplement the existing microbial flora and boost its activity. They also promote contractions of the large intestine to help evacuate stool.

Some foods are naturally rich in probiotics. This includes fermented milk, fermented cabbage, kefir, miso, and spirulina.

But you can also turn to dietary supplements containing selected and effective strains.

Also read the Buying probiotics: our tips to help you choose

Buy natural probiotics: my selection

So I recommend Nutri&Co’s flavonoid probiotics. They contain 9 strains, including 3 patented ones, as well as prebiotics (the flavonoids).

This probiotic-prebiotic combination is rare and difficult to formulate in a capsule.

I really like Nutri&Co because it’s a particularly sophisticated French lab (see their blog, for example). By cutting out all the middlemen, the startup can offer high-quality products at an affordable price.