Foods to Eat if You Need to Poop – The Best Natural Laxatives

Constipation is a common issue often caused by a combination of a poor diet, stress, and lack of physical activity. While chemical laxatives can provide quick relief, they can lead to dependency and disrupt natural bowel function with long-term use. Natural laxatives, found in various foods and drinks, offer a safer and more sustainable alternative.

Foods and Drinks that Act as Natural Laxatives

• Castor Oil: This is a powerful stimulant laxative, but it should be used sparingly and for short-term relief only.

  • Adults: Start with 1 tablespoon (15 ml) on an empty stomach.

  • Children (2-12 years): 1-2 teaspoons (5-10 ml).

  • How it works: It stimulates intestinal movement and typically works within 6-12 hours.

• Beans and Legumes: These are rich in fiber, which bulks up stool and helps it move through the digestive system.

• Prunes: Well-known for their laxative effect, prunes are a good source of fiber, vitamin A, and potassium.

• Flax Seeds: Packed with fiber and omega-3s, they absorb water and swell, gently pushing stool through the system. For best results, grind the seeds and drink plenty of water.

• Nuts: Cashew nuts and walnuts, in particular, are good for promoting elimination.

• Tomatoes: These are full of dietary fiber and antioxidants.

• Cabbage: A natural and inexpensive laxative that also helps cleanse the digestive tract. Sauerkraut, a fermented form of cabbage, also provides beneficial probiotics.

• Kiwifruit: Clinical studies have shown kiwifruit to be a highly effective way to relieve constipation.

• Coconut Water: Known to be effective in relieving constipation, though drinking too much can lead to loose stools.

Homemade Natural Laxatives

For quick, temporary relief, you can make natural laxative drinks at home:

• Salt Water: Dissolve 1-2 teaspoons of sea salt or Epsom salt in a glass of warm water. It typically works within 30 minutes to 2 hours. Adding lemon juice can help with the salty taste.

• Aloe Vera Juice: Aloe vera has a powerful laxative effect. Be careful not to drink it in large quantities, as it can cause diarrhea.

• Baking Soda: Dissolve 1 teaspoon of baking soda in ¼ cup of warm water and drink it quickly. It can help alkalize the body and relieve bloating.

• Apple Cider Vinegar (ACV): Apples are rich in fiber and pectin. Drink a mixture of 1 teaspoon of raw, unprocessed ACV, 1 teaspoon of raw honey, and ½ cup of warm water on an empty stomach in the morning.

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Preventing Constipation Through Diet and Lifestyle

The best way to manage constipation is to prevent it from happening in the first place.

• Stay Hydrated: Not drinking enough water is one of the primary causes of constipation.

• Eat Fiber-Rich Foods: Gradually increase your intake of fiber to help stool move quickly through the colon.

• Exercise Regularly: Physical activity stimulates bowel movements and helps you stay regular.

• Manage Stress: High stress levels can disrupt normal bowel function.

• Don’t Delay: Go to the toilet when you feel the urge. Delaying can interrupt bowel function and lead to constipation.

• Avoid Dehydrating Drinks: Limit excessive consumption of alcohol, tea, and coffee.

• Establish a Routine: Try to have a regular time for bowel movements each day.