Prunes are the most popular natural laxative. They work because they are high in fiber and sorbitol, a sugar alcohol that has a 'osmotic effect' when consumed in high amounts.
Kiwis have high fiber and viscous fiber that retains water, making stools soft. Kiwi enzyme actinidin activates colon receptors for laxation.
Rhubarb is a laxative and an alternative. Rhubarb promotes intestinal contraction and movement with chemicals in addition to fiber.
Acacia powder is another constipation-fighting soluble fiber. Grinding acacia gum makes it. Because it ferments slowly, it doesn't induce bloating or gas like psyllium.
Oats are strong in fiber, especially soluble fiber, which absorbs water to form a gel and softens feces. Oatmeal, smoothies, and energy bites are all terrific ways to start the day with fiber.
Flax seeds contain soluble and insoluble fiber, making them laxative. She says that crushed flax seeds work better than whole ones for increasing volume and transit time.
Inulin digests Jerusalem artichokes. Cellular and Molecular Biology reports that Jerusalem artichokes reduce constipation, acne, cholesterol, body mass, weight loss, chronic fatigue syndrome, chronic infectious diseases, and cardiovascular diseases.
Kefir improved constipation in one study,. A Turkish Journal of Gastroenterology pilot research found that kefir relieved constipation. Dewell discusses the study.
Investigate the possibility that coffee has beneficial effects on mental health, such as a reduced risk of depression and an improvement in mood.
Chia seeds, especially soluble fiber, soften and pass feces. Chia seeds are high in fiber and can absorb up to 10 times their weight in water, which bulks up stool and promotes bowel motions.