Constipation can be very disruptive to everyday life. It is worth looking for natural laxatives. These are gentler and promote digestion in a natural way.
Nature offers many home remedies for digestive problems. Dietary fibers in foods such as psyllium or linseed are particularly effective.
The effect of natural remedies varies. Some help very quickly, others need more time. A big plus point: they often cause fewer side effects than chemical remedies.
The most important findings
- Natural laxatives have a gentle and mild effect
- Swelling and bulking agents, plant substances and osmotic active ingredients are the main categories
- The effect occurs at different speeds depending on the product
- Side effects are usually fewer than with chemical alternatives
- A diet rich in fiber supports intestinal health preventively
Natural laxatives: principles of action and use
Constipation affects around 5-15% of the population chronically. It severely impairs quality of life. Women are affected more often than men. Natural laxatives are a gentle solution to digestive problems. There are three main categories.
Swelling and bulking agents at a glance
Psyllium, wheat bran and linseed are bulking agents. They swell in the intestine and soften the stool. This increases the intestinal volume.
The German Nutrition Society recommends at least 30 g of fiber per day. These substances bind water and promote bowel movement.
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Intestinal stimulating plant substances
Senna leaves and rhubarb root are intestinal-stimulating laxatives. They stimulate the intestinal muscles and accelerate intestinal transit. They take effect after 6-12 hours.
Prolonged use can lead to habituation.
Osmotic active ingredients from nature
Glauber’s salt and macrogol are osmotic agents. They draw water into the bowel and facilitate bowel movements. Macrogol is considered the first choice.
Care should be taken to ensure sufficient fluid intake during use. This avoids dehydration.
| Type of active ingredient | Examples | Onset of action |
|---|---|---|
| Swelling and filling agents | Psyllium, wheat bran | 1-3 days |
| Intestinal stimulant | Senna leaves | 6-12 hours |
| Osmotic | Glauber’s salt, macrogol | 1-3 hours |
The choice of the right laxative depends on the individual situation. In the case of chronic complaints, it is advisable to consult a healthcare professional. Natural laxatives offer a gentle alternative. However, they should not be used permanently.
Herbal power helpers for digestion
Natural laxatives are a gentle choice over chemicals. They help to support the intestines and promote healthy digestion. Discover the power of nature for your wellbeing.
Castor oil and its properties
Castor oil contains ricinoleic acid, which inhibits the absorption of sodium and water from the intestines. A dosage of 10-30 ml on an empty stomach can stimulate digestion. The effect usually occurs within 6 hours.
Dried fruit as a gentle alternative
Dried fruits are rich in fruit acids and fiber. They stimulate intestinal activity in a natural way. Dried plums, figs or apricots are particularly suitable as natural laxatives.
Sauerkraut and papaya as digestive aids
Sauerkraut contains valuable lactic acid bacteria, which have a probiotic effect and support the intestinal flora. Papaya, on the other hand, provides the enzyme papain, which promotes protein digestion. Half a papaya after a protein-rich meal can improve digestion.
| Natural laxative | Active ingredients | Recommended amount | Onset of action |
|---|---|---|---|
| Castor oil | Castoric acid | 10-30 ml | 6-8 hours |
| Dried fruit | Fruit acids, dietary fiber | 50-100 g | 12-24 hours |
| Sauerkraut | Lactic acid bacteria | 100-200 g | 24-48 hours |
| Papaya | papain | 1/2 fruit | 1-3 days |
Correct use and dosage
The dosage is very important for natural laxatives. The onset of action and the recommended duration of use depend on the active ingredient.
Castor oil acts quickly and strongly. A dose of 10-30 ml is usually sufficient. Swelling and bulking agents such as psyllium or linseed need a lot of liquid. Drink at least 2 liters of water daily.
You can eat dried fruit pure or soaked. Flaxseed should be crushed and taken with plenty of liquid. The onset of action depends on the product:
- Mini enemas: 5-20 minutes
- Castor oil: 2-6 hours
- Swelling agents: 1-3 days
Only use the products for a short time to avoid loss of water and electrolytes. If symptoms persist, you should consult a doctor.
| Laxatives | Dosage | Fluid requirement | Onset of action |
|---|---|---|---|
| Castor oil | 10-30 ml | Normal | 2-6 hours |
| Psyllium seeds | 25-40 g daily | High (30 ml per 1 g) | 1-3 days |
| Linseed | 15-20 g daily | High | 1-3 days |
| Dried fruit | As required | Normal | 12-24 hours |
Be aware of side effects such as flatulence or abdominal pain if the dosage is incorrect. Start with a small dose and increase it slowly. This will help you find the right amount for you.
Preventive measures for intestinal health
Our intestinal health is very important for our well-being. In Germany, around 15 percent of people suffer from constipation sometimes or all the time. This tendency often increases with age. Fortunately, there are simple ways to prevent such problems.
A high-fiber diet
Eat whole grain products every day to aid your digestion. Experts recommend at least 30 grams of fiber. If you have bowel problems, 35 grams is even better. Foods with more than five grams of fiber per 100 grams are particularly good.
Exercise and physical activity
A daily walk helps to promote intestinal activity. This supports healthy digestion. Light sports can also help.
Adequate fluid intake
If you are often constipated, you should drink at least two and a half liters of fluid a day. Water and unsweetened teas are ideal. A cup of coffee can also stimulate digestion.
Regular mealtimes
A fixed daily routine with regular meals helps to support the sleep rhythm. It is important to take time to eat and pay attention to body signals.
| Measure | Recommendation | Benefit |
|---|---|---|
| Fiber intake | 30-35g daily | Promotes digestion |
| Physical activity | Daily walk | Stimulates intestinal activity |
| Fluid intake | At least 2.5 liters/day | Supports digestion |
| Meal times | Regular meals | Promotes digestive rhythm |
Conclusion
Natural laxatives are a gentle and effective solution for digestive problems. Many people often resort to such remedies. It is better to choose natural alternatives.
These can reduce the risk of bowel cancer by up to 49%. Chemical agents, on the other hand, increase it by 56%.
Dietary fiber is important for healthy intestinal flora. Dried figs and prunes soften the stool. Drink 8 glasses of water a day and exercise regularly.
A 20-minute walk a day can make a big difference.
For acute problems, natural remedies such as wheat bran or linseed meal can help. In severe cases, a mini enema is a quick solution. A change in diet can take up to eight weeks.
A healthy gut is important for our well-being. It also strengthens our immune system.
FAQ
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