The digestive system is one of the great responsible for our well-being and our state of health.
That’s why part of what we eat should not be limited to providing the nutrients necessary for our cells to function; must also allow digestion to occur in the best possible wayIt also helps us to absorb vitamins and nutrients and to evacuate what does not help us or what would be toxic if it were to accumulate.
In this article we will focus on this last stage of the digestive process, the evacuation of faeces, and we will see a selection of the best natural laxatives that we can have in our daily lives. In addition, we will learn about its features through brief descriptions of its benefits.
What is a laxative?
A laxative is any product that, when applied to the body, facilitates defecation.. Thus, when faced with problems such as constipation or related intestinal phenomena, it is very common to recommend the use of laxatives.
In addition, in practice these products have been designed or selected so that they do not have many side effects on the body, so that their main influence on the body is to promote the elimination of faeces, and not other organic phenomena that could harm or harm us.
However, to some extent virtually all laxatives are capable of producing side effects to a greater or lesser extent, depending on the amount used and the characteristics of each person using them.
Medicines and laxative products
On the other hand, when we talk about laxatives, we often assume that we are talking about products designed through medical research. However, there are also natural laxativeswhich are not part of a product marketed by a particular brand or entity but have comparable effects to those of products sold in pharmacies.
In this case we are talking about little or no processed products, which in some cases can even be considered ingredients of preparations that we consume in our homes, and that have sometimes been used traditionally as home remedies, beyond medical intervention. Their effect is usually less intense than that of laxatives belonging to the clinical context, but they can also help to combat problems such as constipation.
In any case, if the intestinal problem persists after the first application of these natural laxatives, it is important to stop using these home remedies and see a specialist. The same occurs when this complication of digestion is accompanied by other symptoms that may be indicators of a pathology.
The best natural laxatives
Now let’s look at the best natural laxatives we can find. in shops, parapharmacies, supermarkets or herbalists.
It is important to remember that the fact that these products are not processed enough does not prevent them from presenting certain risks in some cases, so it is advisable not to consume a large quantity of these when it comes to products that we do not normally find in our diet and, preferably, to do so by consulting the doctor beforehand or complementing another treatment.
1. Cabbage
This vegetable, so well-known and easy to combine in recipes, is a natural laxative to take into account, thanks to its high content of insoluble fibres. However, it is important to chew it well to prevent it from accumulating in the digestive tract, since it has a lot of vegetable cellulose.
2. Frangula
This medicinal plant has properties to bear in mind when it comes to lightening the intestinal transit.. However, the laxative element is of the hydroxyanthracenic type, which implies that it has a delayed effect and is noticeable after 5 or 6 hours: it is advisable not to consume this plant before going to bed.
3. Chia seeds
Chia seeds are a great source of fiber which is also easy to combine with a wide variety of dishes. You can use them both in desserts (combined with yogurt, for example) and in first and second, in condiments or even as a base for some recipes.
All you have to do is soak them so that they expand and take on a soft, gelatinous consistency.
4. Senna supplements
The senna plant is used as a natural laxative, and the truth is that its effects are very powerful. In fact, they can become too much, and the abuse of this ingredient is risky: it basically irritates the walls of the intestines and this causes the faeces to slide until they are evacuated.
To avoid as much as possible the dangers associated with sen, instead of preparing you a tea with this plant, use a dietary supplement that contains it, and above all do not abuse them. It cannot be the first option you resort to when faced with constipation, nor should you consume it on a regular basis.
5. Plums
This easily available fruit hides an important (and well-known) laxative effect.. They contain soluble fiber and insoluble fiber, so while you’re at it, it can help lower cholesterol levels.
However, it is still fruit, so do not abuse it if you do not want to consume too much sugar.
6. Aloe Vera Juice
Use the juices of this plant as a laxative drink of natural origin.. You can have it in the morning or at snack time. Aloe Vera is a great ally for many ailments, and also has laxative effects.
7. Boldo
This shrub is a medicinal plant with side effects to consider, so that it is important not to lengthen its consumption and to use it in small doses. What makes boldo a natural laxative is the way it stimulates bile secretion in our digestive system.
8. Linseed
Linseed makes faeces less compact and more spongy in consistencythanks to the large amount of pectins and mucilages they contain. They can be used parallel to medical treatment of gastritis, among other digestive disorders.
9. Dandelion
This medicinal plant can be used in the preparation of teaIt has a laxative effect that should not make us lose sight of how careful we should be with its consumption (due to possible side effects).
The way it works by promoting intestinal transit is to stimulate the secretion of bile into the small intestine, which is linked to a moderate laxative effect: the same mechanism that occurs in boldo.
10. Carrots
The carrot is a vegetable full of pectin.Although it is not exactly dietary fiber, it has a function very similar to this one.
Use this natural laxative in stews, salads, accompaniments of seconds or even in desserts.
11. Okra
This African plant relatively little known in Western countries is rich in water and pectinThis helps to maintain the stool with a soft consistency, of easy intestinal transit.
12. Melon
Few foods will contribute as much to stool softening as melon. In addition, it is a delicious ingredient that you can use in first, second and desserts.
13. Sacred shell
This plant native to America was already used as a laxative by the native tribes.. Its rich content in hydroxyanthracenic derivatives is what gives it these beneficial properties for the evacuation of faeces.
14. Celery
Celery is another of these vegetables that should not be missing in the kitchen if we are suffering constipation or some similar problem, given that it is very rich in fiber. You can use it in stews and stews, or even in purees and soups.
Bibliographic references
- Albillos, A., Lledó, J.L. (1996). Treatment of constipation. Therapeutic Information of the National Health System. 20(5): 93 – 102.
- Brown, N.W., Treasure, J.L., Campbell, I.C. (2001). Evidence for long-term pancreatic damage caused by laxative abuse in subjects recovered from anorexia nervosa. International Journal of Eating Disorders. 29 (2): 236 – 238.
- Oster, J.R., Materson, B.J., Rogers, A.I. (1980). Laxative abuse syndrome. Am. J. Gastroenterol. 74 (5): 451 – 458.