14 natural laxatives to improve intestinal transit
Do you have constipation problems? Food has a lot to do with it, but it is not the only factor, but elements such as daily stress or routines also intervene. To prevent this problem, in this article we bring you 14 natural laxatives to improve intestinal transit.
These are healthy foods, of different types and easy to include in the diet (in our breakfasts, as a snack at noon, etc.). In addition, of each of these foods we also explain their characteristics, properties and recommended doses and servings.
- Recommended article: "10 foods rich in fiber (to combat constipation)"
14 effective natural laxatives to improve intestinal transit
The main key to preventing and fighting constipation is eating foods rich in fiber. However, it is not the only thing we can do; It can also help us to eat fermented foods, hydrate a lot and eat foods rich in healthy fats.
As for the first point (foods rich in fiber), we bring you the following 14 natural laxatives to improve intestinal transit. As you will see, many of them, in addition, are also rich in healthy fats and easy to include in the diet.
1. Wholemeal bread
The first of the natural laxatives to improve intestinal transit that we are going to talk about is whole wheat bread. In fact, all those foods made from whole grains, being rich in fiber, turn out to be good laxatives. So, in addition to whole wheat bread, we find others such as: brown rice, whole wheat pasta, etc.
A serving of 40 grams of whole wheat bread provides 3 grams of fiber. The ideal, then, is to start the day with whole wheat bread for breakfast.
Oatmeal is also a good natural laxative. It is a cereal rich in fiber and also soluble. In addition to acting against constipation, it helps reduce cholesterol levels. A good serving of oatmeal is about 40 grams.
Almonds are a type of dried fruit that is also very rich in fiber. Specifically, about 25 grams of almonds provide 3.4 grams of fiber. It is also an ideal dried fruit as a snack.
4. Artichoke
Artichoke is another of the natural laxatives to improve intestinal transit that we can find. It contains fiber and inulin (a substance that helps the growth of bacterial flora and that also facilitates intestinal transit).
So, the artichoke, like other vegetables, facilitates intestinal transit, thanks to its large amount of fiber. In addition to acting as a natural laxative, it reduces abdominal pain associated with constipation.
5. Kiwi
The kiwi, in addition to being very healthy (without abusing it), it is also another natural laxative that will help you fight constipation. Its large amounts of fiber (1.8 grams per 100 grams of kiwi) facilitate intestinal transit.
Most of the fiber it contains is insoluble fiber. To make it more palatable, we can try mixing it with skimmed yogurt (either in our breakfasts, as a mid-morning snack, etc).
6. White beans
White beans are another food rich in fiber, especially soluble fiber. A recommended serving of white beans is between 2 and 3 servings per week (which is equivalent to 70 grams of them raw).
A good idea is to combine them with vegetables, stews, salads... to make them more palatable. In the case of cooking them in a stew, another tip is to add spices such as cumin or fennel, so that their digestion is easier.
7. Plums
Another classic, plums, to prevent constipation. It is a food rich in fiber (especially prunes, which have 15 grams of fiber per 100 grams). As for the latter, a good idea is to soak them beforehand (and take them better in the morning).
Flax seeds are rich not only in fiber, but also in omega-3. They also contain other substances, such as pectins and mucilages, which facilitate intestinal transit and also soften the mucosa of the intestines.
Ideally, they should be taken ground and well chewed, so that they are better laxatives. A good time is in the morning (with breakfast) and in the evening, always with a glass of water.
9. Probiotic foods
Probiotic foods are living microorganisms that have the function of regenerating and maintaining good levels of bacterial flora in the intestine. Different factors of daily life can alter the levels of this flora (stress, abuse of certain drugs, etc.). Thus, probiotics can help balance these levels and facilitate intestinal transit.
Examples of foods rich in probiotics are: yogurt, milk, fermented cabbage, miso, certain cheeses, olives, tempeh, etc.
10. Olives
The next of the natural laxatives to improve intestinal transit are olives (olives). Specifically, these provide about 2.6 grams of fiber per 100 grams.
As added benefits, they also contain probiotic substances (already explained), which enhance the effect of fiber by also regulating intestinal transit. The ideal is to take about 7 or 8 olives a day, which is equivalent to 25 grams of them.
11. Olive oil
Like olives, olive oil is also a good natural laxative. What the oil does is lubricate the fecal bolus, thus helping our intestinal transit. This is also done by healthy fats in general.
Finally, the last of the natural laxatives to improve intestinal transit that we bring you is avocado. This fruit, by containing high levels of fiber (soluble and insoluble) and carbohydrates, what it does is facilitate the carryover of stool and its volume, in addition to acting as a prebiotic.
On the other hand, it is also rich in healthy fats. It is a very complete food, easy to include in salads or creams.
13. Sauerkraut
Have you ever heard of sauerkraut? It is a fermented cabbage that also acts as a natural laxative, by improving our digestion and increasing the bacterial flora of our intestine. A good dose of sauerkraut is a tablespoon, which you can add to your salads.
14. Green beans
As we have seen, vegetables in general are good natural laxatives to improve intestinal transit. One of these vegetables is green beans, rich in minerals, vitamins, antioxidants and soluble fiber.
Ideally, we include green beans in our diet and through different cooking, since, in addition to preventing constipation, they are very healthy. A recommended serving of them is between 200 and 250 grams, 2 to 3 times a week.