Constipation is a common condition affecting people of all ages. It occurs when stool passes through the large intestine too slowly, leading to hard, dry stools that are difficult to pass. Constipation is considered chronic if it occurs for several weeks or longer. Many adults experience occasional constipation, but for some it becomes a recurrent problem that impacts quality of life. When over-the-counter laxatives don’t provide lasting relief, it’s time to explore natural options. Diet and lifestyle changes, probiotics, herbs, and supplements can help get things moving again. This article will discuss several natural laxative options for adults looking to find regularity without harsh stimulant laxatives.
What Causes Constipation in Adults?
There are several potential causes of constipation in adults:
- Inadequate fiber intake – Fiber adds bulk to stool and helps it move through the intestines. Low fiber diets cause stools to become hard and difficult to pass.
- Dehydration – Water is necessary for softening stools. Dehydration leads to harder, drier stools.
- Lack of exercise – Regular physical activity helps stimulate the intestines and prevent constipation.
- Certain medications – Opioids, antacids, iron supplements, and other drugs can slow down the digestive system.
- Ignoring the urge to have a bowel movement – Delaying going to the bathroom trains the bowels to empty less frequently.
- Excess dairy intake – Some people are sensitive to the constipating effects of dairy products.
- Stress and anxiety – The brain-gut connection means stress can disrupt normal digestive processes.
- Endocrine disorders – Conditions like diabetes and hypothyroidism affect hormones involved in digestion.
- IBS and other gastrointestinal issues – Disorders that affect the intestines often cause constipation.
Identifying and addressing the underlying cause of constipation is important for finding relief. Lifestyle modifications and natural remedies can help restore regularity when used strategically.
Why Try Natural Laxatives First?
Over-the-counter laxatives and stool softeners provide quick, short-term relief from constipation. However, some laxatives can end up worsening the problem if used too frequently. Stimulant laxatives like senna, bisacodyl, and cascara sagrada can damage nerve cells in the colon when overused. This leads to dependence, requiring escalating doses to produce a bowel movement. Mineral oil lubricants prevent absorption of fat-soluble vitamins and medications. Saline laxatives containing phosphates have been linked to electrolyte imbalances like hyperphosphatemia. While laxatives play an important role in relieving occasional constipation, natural alternatives are gentler on the body for long-term use.
Natural laxatives address the underlying causes of constipation without disrupting the body’s natural processes. Increasing fiber, fluid intake, exercise and addressing stress levels allows the body to find its own rhythm again. Natural laxatives like magnesium supplements, probiotics, and herbal remedies gently nudge the digestive system back into balance. Implementing positive lifestyle changes improves gut health beyond just regularity. The key is patience, as natural constipation relief takes longer than harsh laxatives. However, the benefits are longer lasting without the drawbacks of dependence and electrolyte imbalance.
Diet and Lifestyle Changes for Natural Relief
Before turning to supplements and herbal remedies, simple diet and lifestyle changes can get constipation relief. Here are some healthy habits to encourage more regular bowel movements:
Boost Fiber Intake
Fiber normalizes stool bulk and consistency while promoting intestinal motility. Adults should aim for 25-30 grams of fiber per day from food or supplements. Excellent sources include fruits, vegetables, whole grains, nuts and seeds. Make sure to increase fluid intake as well when ramping up fiber consumption.
Stay Hydrated
Dehydration is a common cause of constipation. Water is essential for keeping stools soft and bowel movements regular. Strive to drink at least 8 glasses of liquids per day. Herbal teas, broths and fruit or vegetable juices also contribute to fluid intake. Limit dehydrating beverages like coffee, soda and alcohol.
Exercise More
Physical activity stimulates the intestines to contract and move stool through the colon. Aim for at least 30 minutes per day of moderate activity like brisk walking, jogging, cycling or swimming. Yoga poses and abdominal exercises also aid digestion and relieve constipation.
Establish a Routine
Ignoring the urge to have a bowel movement trains the body to go less frequently. Set aside time each morning after breakfast or coffee to “listen” to bowel cues. Relaxing on the toilet with feet propped on a stool can aid complete evacuation.
Manage Stress
Anxiety, depression and stress activate the fight-or-flight response, which inhibits digestion. Adopt relaxation techniques like meditation, deep breathing, massage and other mind-body practices. Getting good sleep is also essential for maintaining regularity.
Avoid Constipating Foods
Some foods are more prone to cause constipation, especially in large portions. Limit intake of low-fiber choices like:
- Dairy products
- Red meat
- Processed foods
- Bananas
- White rice
- Pasta
Instead, choose high fiber fruits, vegetables, beans, lentils, whole grains and nuts. Staying well hydrated while increasing activity, fiber and probiotics can get the bowels back on track.
Probiotics for Gut Health
Probiotics are beneficial bacteria that balance gut microflora, promote motility and improve stool consistency. Common probiotic strains like lactobacillus and bifidobacterium relieve constipation in several ways:
- Produce lactic acid to accelerate intestinal transit
- Protect against overgrowth of constipating pathogens
- Reduce methane production that slows motility
- Improve stool consistency and frequency
Research shows probiotic supplements that contain a mixture of strains can significantly decrease constipation, especially in the elderly. Probiotic-rich foods like yogurt, kefir, sauerkraut and kimchi also aid digestion. Gradually increase probiotic intake to allow the good bacteria to fully colonize the intestines.
Magnesium for Natural Relief
Magnesium is an essential mineral that relaxes muscles, draws water into the intestines and stimulates bowel contractions. Taking magnesium supplements alleviates constipation by:
- Acting as an osmotic laxative to soften and add fluid to stool
- Stimulating peristalsis – wave-like contractions that move food through the digestive tract
- Relaxing the intestinal walls to allow easier passage of stool
- Neutralizing stomach acid to improve gut motility
Magnesium glycinate, citrate and chloride forms are absorbed well without diarrhea side effects. Start with 200mg daily, increasing slowly to 400-500mg if needed. Magnesium-rich foods like spinach, almonds, avocado, black beans and quinoa prevent deficiency.
Herbal Laxatives for Adults
Many herbs have natural laxative properties without the harsh effects of stimulant laxatives. They either provide bulking fiber or stimulate bowel contractions. Some examples include:
Psyllium Husk
Psyllium is a soluble fiber derived from the Plantago ovata plant that bulks up stool while retaining water. It gently facilitates elimination, making it an effective natural laxative. Studies show that 10 grams of psyllium per day significantly improves constipation. Slowly increase fiber doses and drink plenty of water to avoid gas or bloating.
Flaxseeds
The fiber and mucilage in flaxseeds adds bulk and water to stool to promote regularity. Flax can be taken as whole or ground seeds, oil or meal powder. Start with 1-2 tablespoons of ground flaxseed per day. Remember to drink extra fluids. Too much flaxseed can cause gas or diarrhea for some.
Senna
Senna contains the chemical compound sennoside that irritates the intestinal lining, triggering contractions. This stimulant effect makes senna an effective short-term laxative. However, long-term use can lead to dependence and electrolyte imbalances. Do not exceed recommended senna doses or duration of use.
Aloe Vera
Aloe latex, derived from the rind of the Aloe vera leaf, contains anthraquinone compounds that increase intestinal motility. However, ingesting unprocessed aloe latex long-term can cause diarrheal side effects and potassium loss. Only use manufactured aloe laxative products sparingly for occasional constipation relief.
Dandelion
Dandelion acts as a natural diuretic, cleansing the digestive tract by increasing urine output. The leaves can be eaten raw in salads while the roots are often dried, roasted and brewed into tea. Dandelion helps stimulate bile production and bowel movements. However, those with gallbladder disease should avoid dandelion root due to possible bile duct constriction.
Prunes
Dried plums, or prunes, contain both insoluble fiber and sorbitol, a natural laxative sugar alcohol. Sorbitol pulls water into the intestines, softening stools. Prunes also stimulate contractions to get things moving. Slowly incorporate 1/4-1/2 cup of prunes per day into your diet for mild relief. Too much sorbitol consumption can cause gas and diarrhea.
Other Natural Constipation Remedies
Several other natural substances can aid elimination and relieve constipation through various mechanisms:
- Olive oil – Lubricates dry stools and stimulates gallbladder contractions
- Epsom salt – Magnesium sulfate draws water into the colon as an osmotic laxative
- Castor oil – Metabolized into chemicals that stimulate intestinal contractions
- Chia seeds – Provide swelling, mucilaginous fiber to aid elimination
- Coffee – Stimulates gastrocolic reflex contractions and increases motility
- Walnuts – Contain laxative fats and fiber that ease stool passage
The key with natural laxatives is starting low and going slow. Be patient, allowing the body time to adjust without rebound constipation. Stop laxatives immediately if diarrhea occurs. Consult a doctor for persistent constipation unresponsive to natural remedies.
Lifestyle Tips to Maintain Regularity
Once regularity is achieved, certain lifestyle habits help maintain a healthy bowel routine:
- Drink warm beverages like tea, lemon water or broth in the morning
- Eat prunes or kiwifruit daily
- Include probiotic foods like yogurt and fermented vegetables often
- Aim for 30 minutes of exercise most days
- Set aside time to relax, breathe deeply and de-stress
- Establish a regular sleep schedule
- Continue eating a high fiber diet with adequate hydration
Implementing a multifaceted approach helps prevent recurrence of constipation. Pay attention to individual dietary sensitivities as well. Some find relief eliminating common triggers like gluten, dairy or alcohol. Listen to your body’s signals and fine-tune a natural bowel care plan tailored to your needs.
When to See a Doctor
Most cases of constipation resolve with natural remedies, diet changes and lifestyle modifications. However, seek medical advice if you experience:
- No bowel movements for 3 days or longer
- Hard, painful stools
- Visible blood in the stool
- Unexplained weight loss
- Constant abdominal pain
- Persistent bloating or vomiting
- Bowel leakage or incontinence
These symptoms could indicate an underlying condition or intestinal blockage requiring medical intervention. The doctor will evaluate your symptoms, medical history and diet to assess for any abnormalities. Further testing like blood work, cultures or colonoscopy may be recommended. Conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), hypothyroidism, diabetes and cancer can sometimes cause severe constipation unresponsive to natural remedies. Treating the underlying disorder is key to resolving persistent bowel issues.
Conclusion
Constipation affects adults of all ages for many reasons. Natural laxatives like probiotics, magnesium, fiber and herbal remedies often provide relief without harsh stimulants. Implementing positive diet and lifestyle changes helps restore regular bowel function long-term. Pay attention to individual triggers and find a routine that works for your body. Seek medical advice promptly for any persistent or worsening constipation symptoms not responding to natural interventions. With patience and consistency, most adults find lasting constipation relief from natural remedies coupled with healthy habits.