The 5 Most Laxative Foods in the World: Natural Remedies to Combat Constipation

Constipation can be uncomfortable and disruptive. Thankfully, nature offers powerful, fiber-rich and naturally stimulating foods that can help promote regularity. Here are five of the most effective natural laxative foods, backed by both tradition and science.

1. Prunes (Dried Plums)

Why they work: Prunes are the classic natural remedy. They are rich in soluble fiber (which adds bulk and softens stool) and contain sorbitol, a natural sugar alcohol with an osmotic effect that draws water into the intestines. They also contain phenolic compounds that stimulate gut movement.

• How to use: Eat 3–5 prunes daily, drink prune juice, or soak prunes in water overnight and consume both the fruit and the water in the morning.

2. Kiwifruit

Why it works: Studies show kiwifruit, especially green kiwifruit, is remarkably effective. It’s packed with fiber and contains an enzyme called actinidin, which helps break down protein and stimulate motility in the upper GI tract. It also has a mild osmotic effect.

• How to use: Eat 2 ripe green kiwifruits with the skin on (well-washed) daily for best results.

3. Chia Seeds & Flaxseeds

Why they work: These tiny seeds are super-hydrophilic. They absorb 10–15 times their weight in water, forming a gel-like bulk in the intestines that softens stool and stimulates peristalsis. They are also high in soluble fiber and healthy omega-3s.

• How to use: Add 1 tablespoon of chia seeds or ground flaxseeds to oatmeal, smoothies, or yogurt. Crucial: Always consume with plenty of water.

4. Leafy Greens (Spinach, Kale, Swiss Chard)

Why they work: They are excellent sources of magnesium, a mineral that helps draw water into the intestines and relaxes intestinal muscles. They are also packed with insoluble fiber, which adds bulk to stool.

• How to use: Include 1–2 cups of cooked leafy greens in your daily meals. Light cooking can make them easier to digest in larger quantities.

5. Coffee (Caffeinated)

Why it works: For many, coffee is a powerful stimulant for bowel movements. Caffeine stimulates colonic muscles (peristalsis). It also triggers the release of gastrin and cholecystokinin, hormones that increase colonic activity.

• How to use: A cup of coffee in the morning can trigger the “gastrocolic reflex.” Note: This effect varies per person, and decaf has a much weaker impact.

Honorable Mentions:

• Pears & Apples (with skin): High in pectin (soluble fiber) and sorbitol.

• Legumes (Beans, Lentils): Very high in fiber.

• Olive Oil & Castor Oil (in small doses): Can lubricate the intestines.

• Rhubarb: Contains sennoside-like compounds (natural stimulant).

• Aloe Vera Juice: Contains anthraquinones with a laxative effect (use with caution).

Important Rules for Using Food as a Laxative:

1. Hydrate, Hydrate, Hydrate: Fiber without adequate water can worsen constipation.

2. Start Slowly: Introduce high-fiber foods gradually to avoid gas and bloating.

3. Listen to Your Body: What works for one person may not work for another.

4. Combine with Movement: Physical activity is one of the best ways to stimulate bowel motility.

5. See a Doctor If: Constipation is severe, sudden, painful, or lasts more than two weeks. It could be a symptom of an underlying condition.

A Simple “Get Things Moving” Smoothie

• 1 cup water or almond milk

• 1 ripe banana

• 2–3 pitted prunes

• 1 tablespoon chia seeds

• 1 cup spinach

• Blend and drink immediately, followed by a glass of water.

Disclaimer: This information is for educational purposes. For chronic or severe constipation, consult a healthcare professional to rule out serious conditions and get personalized advice.