3 Foods With Laxative Effects Against Constipation

In addition to including foods with laxative effects in our diet, it is very important to increase water consumption to promote intestinal transit and facilitate evacuation.

Do you suffer from constipation? Do you go long periods of time without being able to go to the bathroom? In this article we will show you some foods with laxative effects for your body.

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) states that constipation occurs when a person has three or fewer bowel movements during a week.

In this condition, the NIDDK explains that the stool tends to become dry and hard, which sometimes causes a bowel movement to be extremely painful. They also indicate that we have all suffered from constipation at some time in our lives and that, in many cases, the time it lasts is very short and is not considered serious.

THE NIDDK notes that we don’t need to have bowel movements every day. However, it is important that, if we observe any change in our bowel habits, we consult a specialist.

How can I relieve constipation?

For those who suffer from this disease, it is recommended that they exercise regularly. They just have to try walking, swimming, or doing some physical activity at least three or four times a week.

They should also stay very well hydrated and consume the recommended daily amount of fiber. In addition to this, if you feel like going to the bathroom, do not wait or hold on: go right away. Doing otherwise will only make it worse and negatively affect your condition.

In the same way, you can train your intestines so that they are more regular and have more frequent bowel movements. How do you do it? Easy, try to set a time to go to the bathroom every day. Of course, try to always be at the same time.

3 Foods with laxative effects

There are different foods that have very good laxative effects. These can help your body to move your intestines correctly. This is where high-fiber products play a key role when you suffer from constipation.

• For this reason, it is important that you consume fiber. This will help normalize bowel movements and move waste through the body.
• However, you should gradually incorporate food into your diet, since abruptly consuming more fiber can cause gas and bloating.

You should ask your medical specialist what is the recommended amount of fiber that you need to ingest daily. Both women and men and different age groups have different daily fiber needs.

Here are  some of the best foods that have a natural laxative effect. This way you will have a better chance of getting rid of constipation once and for all.

1. Apples

The apple is well known for the benefits it brings to our health. Its high pectin content has the uniqueness that, when in contact with water, it forms gels. This will generate two good effects for your intestinal health:

• The first is that it absorbs water, so those who suffer from diarrhea will benefit.
• On the other hand, these gels act as a lubricant in your digestive tract. Thus, they help the chyme (homogeneous mass into which food is transformed within the stomach as a result of digestion) move more easily through the intestine.

2. Plum

The plum continues to be one of the most consumed foods due to its laxative properties.

Plums are a rich source of sorbitol. This polyol is assimilated and transformed by the bacteria of the microbiota and attracts the water in the chyme. This contributes to the correct movement of the intestines, hence the laxative effects of this fruit.

3. Orange

In the case of orange, its benefits to fight constipation reside in a characteristic element of this fruit. We are talking about naringenin.

According to certain studies, this flavanone is responsible for stimulating the secretion of chlorine ion in the colon epithelium. This creates osmotic force and in turn favors fluid secretion, hence its laxative effects.

Other laxatives

Flax seeds, raisins, berries, peaches, kiwi, and dried apricots also have laxative effects. Similarly, pasta, pancakes, breads, and cookies made from whole grains or high-fiber cereals may also help.

Also, there are vegetables that will help your bowel movements. This is the case of broccoli, asparagus, potatoes with their skins and squash. We can also consume salads prepared with spinach, lettuce and cabbage, as they can help us go to the bathroom.

Lastly, legumes such as beans, white beans, chickpeas, lentils; seeds, such as soy or chia, and dried fruits, such as walnuts, peanuts, and almonds will also add a good dose of fiber to your diet.