Constipation: the 6 best natural laxatives

Constipation: causes and first steps to take

What exactly is constipation?

Constipation is a condition in which bowel movements are difficult or infrequent (fewer than 3 a week). It is often an occasional problem but may become chronic if it lasts more than 6 months.

Typical symptoms include:

• hardened stools;
• significant straining when defecating;
• rectal pain (referred to as rectal plenitude);
• intestinal discomfort, with bloating and stomach aches.

Potential causes of constipation

Constipation can affect anyone. It occurs as a result of various factors (1):

• an unbalanced diet and/or too little fibre;
• insufficient hydration;
• a lack of physical activity or a sudden decrease in physical activity (following an injury, for example);
• a sudden change in habits (following a trip or change of job);
• an episode of significant stress;
• the second half of the menstrual cycle and pregnancy, due to the rise in progesterone which slows down the digestive system;
• certain conditions: irritable bowel syndrome (IBS), hypothyroidism, diabetes, etc.
• certain medications: opioids, anti-depressants, etc.

The first steps to take to beat constipation

• adopt a balanced diet, avoiding heavy, high-fat meals, charcuterie, spicy foods, alcohol and fizzy drinks, and gradually increasing your consumption of dietary fibre. Opt too for foods rich in magnesium (green vegetables, nuts, seeds…) and/or a magnesium supplement (such as OptiMag);
• chew your food thoroughly to facilitate the work of the digestive system;
• drink enough fluid daily, especially between meals;
• make sure you exercise every day (walking, cycling, etc) as it promotes good intestinal transit;
• empty your bowels as soon as you feel the urge, and try to do so at regular times (after a meal, the gut normally undergoes a wave of reflex contractions);
• consult a health professional if your symptoms are particularly worrying or persistent (2). After advising some basic diet and lifestyles measures, and depending on the diagnosis and need, he or she will be able to recommend laxatives: bulk-forming laxatives (which create bulkier stools), emollient laxatives (which soften the stools), osmotic laxatives (which retain water), lubricant laxatives (often with a mineral oil base, which ‘oil’ the intestines) and stimulant laxatives (which activate transit).

The 6 best natural laxatives for constipation

1) Wheat bran, and dietary fibre in general

Dietary fibre consists of specific plant constituents found naturally in vegetables, fruit and especially the outer layers of cereal grains such as wheat, oats and barley.

It is neither digested nor absorbed by the body, and therefore ends up in stools. The greater the amount of dietary fibre, the bigger and softer the stool (as fibre tends to soak up water in the gut), and the lower your risk of constipation.

The recommended intake is 30 grams of fibre a day. As some types are fermented by bacteria in the colon (soluble fibre), it’s best to aim for a gradual increase to give the gut flora time to adapt and minimise the risk of bloating.

Wheat bran (the hard outer layer of the wheat kernel) is the best such example: one 100g portion contains 40g of fibre! It’s one of the most powerful natural laxatives (3).

Use: sprinkle wheat bran on your salads, yogurts, smoothies, cereals… (gradually increasing the amount up to 30g)

Efficacy: strong but the effects are usually only felt after several days or even weeks.

Alternatives: oat bran, rice bran, dietary fibre supplements (such as Organic Acacia).

2) Prunes (dried plums), a well-known natural laxative

As a result of their high content of sorbitol (a particularly emollient type of dietary fibre) and dihydroxyphenylisatin, prunes offer a potentially very beneficial laxative effect.

In particular, they help to stimulate peristalsis (digestive motility) and hyper-hydration of stools, the mechanism of action of osmotic laxatives. This effect is boosted if they are consumed in the form of juice ((a maximum of 1 glass) or when soaked for a few hours before consuming (5).

Use: consume 50g of prunes twice a day for 3 weeks, on the advice of a health professional.

Efficacy: strong but it usually takes several days before the effects are felt.

3) The laxative benefits of blond psyllium

Psyllium seeds were traditionally used by the Egyptians and Native Americans, amongst others, to prevent intestinal discomfort.

It’s the psyllium seed coat or husk which is responsible for this effect: it contains mucilage, a substance that can absorb up to eight times its volume in water. In the stomach, this mucilage forms a gel with fluid ingested during a meal, increasing the bulk of the stool.

Use: Add a tablespoon to warm water (10g in 100ml) and leave to soak for a few minutes, then drink immediately before it thickens, along with a large glass of water (at least 200ml). Repeat up to three times a day for 2-3 days, under the supervision of a health professional. You could also simply take a blond psyllium supplement (such as Psyllium Husk).

Efficacy: moderate and potentially fast-acting (12-72 hours).

4) Flaxseeds for constipation

Like psyllium, flaxseeds contain mucilage.

Since these seeds cannot be digested or broken down by the stomach and gut, they should be coarsely crushed or ground before consuming, in order to release their active molecules for action within the body.

They should be consumed soon after grinding them, as they also contain polyunsaturated fatty acids which are subject to rapid rancidity.

Use: add a teaspoon of ground seeds to a glass of water (200ml) and drink. Repeat up to 3 times a day for 2-3 days under the supervision of a health professional. You can also sprinkle an equivalent amount of ground seeds on fruit compotes or cereal.

Efficacy: moderate with effects usually felt only after several days.

5) The benefits of konjac glucomannan

Glucomannan is a purified form of konjac flour (Amorphophallus konjac), from the Asian tuber.

Like psyllium, it is a form of soluble fibre, but is even more absorbent: its volume increases 17-fold on contact with water, which means you only need a tiny amount to achieve the desired effects.

Use: add 1-3g of glucomannan to a large glass of water (200ml) and leave to soak for 30-60 minutes, drinking the mixture before each meal. Start with 1g and gradually increase the amount if needed and well-tolerated, under the supervision of a health professional.

Efficacy: strong with effects usually felt after a few days.

Alternative: agar-agar, a mucilage-containing substance extracted from various species of red algae.

6) Castor oil: a powerful purgative

Unlike other stimulant laxatives, castor oil does not contain anthranoids, but ricinoleic acid.

It’s this molecule which is responsible for its potentially very powerful purgative effect.

As such, it requires a greater degree of caution (6-7): castor oil should only be used very occasionally and always under the supervision of a health professional. It is contraindicated in pregnant women and children.

Use: take half a teaspoon of castor oil in a single dose after consultation with a health professional.

Efficacy: very strong with very rapid effects (4-8 hours) but may be accompanied by side-effects.

Alternative, gentler stimulants containing anthranoids (8): aloe latex, dried burdock bark (infusion), rhubarb root, etc.

Bonus: probiotics as natural laxatives?

Numerous studies have shown that people who suffer from constipation often have dysbiosis - an imbalance in gut microbiota, either temporary or chronic.

Scientists have thus been investigating whether probiotics are able to restore healthy microorganism populations in intestinal flora, and thus help re-establish normal gut activity.

In terms of constipation, at least three probiotic species have demonstrated success: Bifidobacterium animalis, Lactobacillus casei and Lactobacillus casei rhamnosus.

Use: take a broad-spectrum multi-strain probiotic (such as Full Spectrum Probiotic Formula or Probio Forte) in the morning, 15-30 minutes before breakfast.

Efficacy: good, with effects usually felt after several days or even weeks.