Natural laxatives Chia seeds, beans, nuts … There are a number of foods that can be of great help to combat this disorder more and more frequent, in addition to being very annoying
As is well known, constipation is an ailment caused by reasons as varied as stress, a sedentary lifestyle, an unbalanced diet, the consumption of certain medications, diabetes or heart or thyroid diseases. In technical terms, constipation “are infrequent bowel movements or difficulty evacuating that persists for several weeks or more,” they explain from the famous Mayo Clinic. Obviously, the symptoms that usually accompany this uncomfortable condition include difficulty in going to the bathroom, the presence of flatulence or pain when defecating.
Fortunately, and as it happens with many of the diseases that affect modern society, food plays a fundamental role in improving the health status of the individual. One of the factors to consider to reduce the risk of constipation is to follow a diet rich in fiber, drink plenty of fluids, exercise regularly or go to the bathroom whenever necessary. However, there is a set of foods that can act as a complement to avoid such a diagnosis: natural laxatives. What ingredients are part of this exclusive group?
Clear And Unbiased Facts About Natural Laxatives (Without All The Hype)
The dietary fiber that is part of its composition, up to 10 grams for every 28 grams of product, turns chia seeds into a food with a powerful laxative effect. And not only that, but its high content of healthy fats helps us feel satiated much earlier, prolonging the intake of other foods and giving our body time to properly digest. In addition, they absorb a large amount of water and quickly expand in the stomach, multiplying the results. They are ideal to combine with a yogurt or a few pieces of fruit first thing in the morning.
White or pinto beans
Experts recommend eating beans two or three times a week to prevent constipation, about 70 grams raw. Like chia seeds, this legume rich in calcium, potassium, magnesium and vitamins B2, B6 and C has a large amount of fiber, especially the soluble type. It attracts the water contained in other foods and digestive juices, improves cholesterol and diabetes, and prevents cardiovascular disease. As with the rest of the members of this great family, beans can become the main ingredient in healthy stews and salads for our body, especially if they include spices or carminative herbs that improve digestion.
Dried fruit and dried fruit
As expounded by experts, both food groups are the richest in fiber, although their consumption should be moderated by the fats, calories and sugars that are also part of their composition. However, for times of urgency, nuts and dried fruits act as a highly effective home remedy. More specifically, almonds, pine nuts, hazelnuts, walnuts, grapes, dried apricots, dried figs and prunes. The latter also contain sorbitol, a type of sugar that stimulates the activity of the muscles of the colon, favoring evacuation.
One of the oldest and most popular medicinal plants is also a natural laxative. “The mass of the aloe vera leaf is filled with a jelly that contains approximately 99% water. The remaining 1% contains at least 75 known nutrients including 20 minerals, 12 vitamins, 18 amino acids, 200 active compounds called phytonutrients, enzymes and, of course, water, ”they explain from the Oxy Powder portal. This incredible combination of substances serves to quickly relieve the symptoms of constipation. The question now is: how can we harness all its power? Very simple, through the juice of aloe vera.
A study published in 2014 revealed that probiotics decrease intestinal transit time up to 12 hours, increasing the number of weekly bowel movements and softening stool. Without forgetting the intrinsic properties of these intestinal bacteria that improve the microflora, stimulate digestive juices and help the digestive system to function properly thanks to its natural enzymes. Yogurt, dark chocolate, apple cider vinegar, pickled gherkins, sourdough bread, and other booming foods like tempeh, kimchi, kefir, or sauerkraut make up this select group.
Raw fruits and vegetables
Despite the fact that this section covers a large number of foods, only a few enjoy the title of natural laxatives. In the case of organic and uncooked vegetables, such as carrots, onions, garlic, broccoli or tomato, they are rich in fiber and capable of regulating bowel movements. Pectin, allicin and selenium are some of the compounds that these vegetables include and that stimulate the contractions of the intestine, cleanse the liver and eliminate toxins, among other functions.
For their part, some raw fruits are “extremely liquid, so they help the body flush out toxins. They are also very easy to digest and have many antioxidants, nutrients, fiber and important vitamins like vitamin C ”, they add from Oxy Powder. We are talking about bananas, apples, melons and blackberries. Citrus fruits, whose detoxifying power motivates the digestive tract with enzymatic processes, also deserve a special mention.