Constipation is common and can cause discomfort and bloating. Luckily, some foods naturally stimulate the intestines, promoting regular bowel movements without drugs or supplements. Here are five top natural laxatives to include in your diet.
1. Dried Plums (Prunes)
Prunes are “universally recognized as one of the most powerful natural laxatives.” Rich in insoluble fiber and sorbitol—a sugar that draws water into the intestines—they soften stools and aid evacuation. Eat 3–5 in the morning, mix into yogurt or cereal, or drink prune juice for similar effects.
2. Kiwi
This tropical fruit is high in fiber and contains actinidin, an enzyme that “aids digestion and stimulates intestinal transit.” Studies show that eating two kiwis a day can significantly improve bowel frequency, especially for chronic constipation. Eating kiwi on an empty stomach is most effective.
3. Flaxseeds
Flaxseeds, rich in soluble fiber and mucilage, act as intestinal lubricants. They form a gel in contact with water, which “increases stool volume and facilitates expulsion.” Soak chopped or whole seeds in water for at least 8 hours, and drink the mixture in the morning on an empty stomach.
4. Other fiber-rich foods
Whole grains, vegetables, and legumes provide additional fiber and water that help soften stool and speed up intestinal transit.
5. Hydration and balance
Drinking enough water is key, as it works with fiber to improve digestion and prevent hard stools. Combining fiber-rich foods with fluids ensures smoother bowel movements naturally.
Including these foods in your daily diet can “help combat constipation without resorting to drugs or supplements” and support long-term digestive health.
