What are the best natural laxatives?

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You can buy a laxative in pharmacies without a prescription. In a few hours, it will relieve you of your constipation. But if you use laxatives too often, the balance of electrolytes and minerals in your body can be disturbed. Natural laxatives are a safe and inexpensive alternative. They are just as effective, but with minimal side effects. There is also a good chance that they are part of your daily diet.

Studies show that by increasing your fiber intake, you can increase the frequency of bowel movements and make stools softer, allowing them to move more easily through your intestines. Experts recommend that a person consuming an average of 2000 calories per day include 28 grams of fiber in their diet.

Choose fiber-rich foods

Some seeds: 28.4 grams of chia seeds contain 9.8 grams of fiber. Flax seeds contain omega-3 fatty acids, a large amount of protein and have a beneficial effect on constipation and diarrhea. 100 grams of flax seeds provide 27.3 grams of fiber.

Berries: 150 grams of blueberries contain 3.6 grams of fiber. Blackberries even provide 8 grams of fiber for the same serving. 

Legumes (chickpeas, lentils, peas, and peanuts): By eating legumes, you can increase your body's production of butyric acid, a type of short-chain fatty acid. Butyric acid would help fight against constipation by promoting the movement of the digestive tract. Also, butyric acid reduces intestinal inflammation.

Leafy vegetables : In addition to being high in fiber, leafy vegetables are also high in magnesium.
Certain fruits : apples contain a particular type of fiber, pectin. Pectin speeds transit time through the colon and also acts as a prebiotic: it increases the amount of beneficial gut bacteria. Kiwis also contain pectin.

Rhubarb contains the compound sennoside A which has a number of powerful laxative properties. But probably the best-known fruit laxative is plums. It is very rich in fiber and also contains sorbitol, which has a laxative effect. Dried fruits also have laxative properties.

Whole grains such as brown rice, oats (bran) and wholemeal bread contain a lot of dietary fiber. For example, 94 grams of raw oat bran contains 14.5 grams of fiber.

Psyllium: This type of fiber retains large amounts of water to form a large, bulky mass of stool that moves more easily through the intestines. It is important to take psyllium with plenty of liquid to avoid blockage.

Other natural laxatives
Certain oils: castor oil contains an unsaturated fatty acid (ricinoleic acid) with a laxative effect. It is also believed that olive oil facilitates intestinal transit.
Magnesium citrate: This powerful natural laxative increases the amount of water in the intestinal tract. It is also better absorbed by the body than other forms of magnesium.

Kefir: This fermented dairy product contains probiotics. Probiotics have been shown to have a variety of health benefits, including better digestion and better bowel movement.

Coffee: Some people feel a greater urge to go to the bathroom when they consume caffeine. Caffeine is believed to shorten the passage time of substances through the digestive tract, although there is not enough scientific evidence for this. Coffee also contains water and magnesium, two ingredients known to act on transit.

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