Natural laxatives are foods that improve intestinal transit due
to their high fiber and water content, helping to avoid constipation. Some of
these foods are: papaya, orange, prunes and oats.
In addition to promoting intestinal health, these foods have the
advantage that they do not harm the intestinal flora and do not make the body
get used to them, as is the case with laxatives sold in pharmacies; or
that irritate the intestine, as occurs with some natural plants such as aloe or
senna.
Staying hydrated throughout the day helps prevent and alleviate
constipation, as it keeps feces hydrated, making them softer; as well as
regular physical activity, since it allows to stimulate bowel movements and
facilitate the excretion of feces.
Foods with laxative properties
Some of the most
widely used natural laxatives that can be easily included in the diet to combat
constipation are:
·
Fruits : plum,
papaya, kiwi, orange, mango, fig, avocado, strawberry, tangerine, walnuts,
prunes and raisins;
·
Vegetables: lettuce,
arugula, watercress, cabbage, broccoli, eggplant, and zucchini;
·
Legumes: lentils,
quinoa, chickpeas, beans;
·
Cereals : oats, oat
bran, barley, rye, wheat bran, corn;
·
Probiotics such as
yogurt or kefir, which help maintain healthy intestinal flora.
·
Seeds: chia,
sunflower, linseed and sesame;
·
Nuts: peanuts,
almonds, walnuts, hazelnuts, Brazil nuts, and cashews;
·
Natural plants : burdock
tea, licorice root tea, aloe juice, and cascara sagrada.
In addition to
including these foods, it is important to consume 1.5 L to 2 L of water per
day, because it hydrates the fiber of the food and facilitates the passage of
stool through the intestine.
Sample menu to combat constipation
The table below
contains an example menu of 3 days, characterized by being rich in fibers and
including natural laxatives to combat constipation:
Foods
|
Day 1
|
Day 2
|
Day 3
|
Breakfast
|
1 cup of coffee with milk + 1 slice of whole wheat bread with cheese
and sesame
|
Smoothie with 2 slices of papaya + 1 tablespoon of oatmeal + 1/2
tablespoon of chia + 200 ml of milk
|
1 glass of plain yogurt with 3 prunes + 1 slice of wholemeal bread
with egg
|
Morning snack
|
3 prunes + 5 units of cashew
|
1 glass of beet juice with orange + 10 peanuts
|
2 slices of papaya, crushed with 2 teaspoons of chia
|
Lunch dinner
|
4 tablespoon brown rice with broccoli + chicken in natural tomato
paste + vegetables sautéed in olive oil
|
Whole wheat pasta with tuna + pesto sauce + salad with cabbage,
raisins, eggplant and zucchini
|
Pumpkin puree + 100 g of turkey breast + raw green salad with olive
oil and corn
|
Afternoon snack
|
1 natural smoothie yogurt with lemon and 1 tablespoon of honey
|
1 cup of coffee + 2 slices of wholemeal bread with egg + 1 teaspoon of
sesame
|
Avocado smoothie
|
The amounts included in the menu vary according to age, sex,
physical activity and if you have any associated disease or not, so the ideal
is to go to a nutritionist for a complete evaluation and prepare a nutritional
plan appropriate to your needs.
Natural laxatives for babies
The most natural way to treat constipation in babies, at any
age, is to offer water several times throughout the day, to keep the body well
hydrated and soften the stool. However, after 6 months, laxative foods can
also be included in the baby's diet.
Some of the most common examples include foods like:
·
Fruits : pear, plum, peach, apricot,
papaya, avocado, fig, watermelon, mango, pineapple;
·
Legumes : peas, lentils, and beans:
·
Vegetables : zucchini, tomato,
cucumber. cabbage, spinach, sweet potato or sweet potato, leafy
vegetables;
·
Cereals : Whole wheat bread, oatmeal,
brown rice, whole wheat pasta and corn;
·
Plain yogurt (in babies over 1
year) or special yogurts for babies from 6 months of age.
Babies need less fiber than adults, consuming only small amounts
per day of the foods mentioned above.
Laxative teas with cascara sagrada or senna leaves should be
avoided, as they cause irritation of the intestine and can cause excessive
colic and discomfort for the baby. Therefore, the teas should only be used
under the pediatrician's indication.
In addition to food, a series of massages can be carried out on
the baby's tummy, not only to relieve colic, but also to stimulate the
functioning of the intestine and the transit of feces.
Juices to combat constipation
The 3 recipes listed below are easy to prepare to help fight
constipation and can be used in both children and adults:
1. Beet juice with orange
The beet juice with orange should be taken before the main
meals, since it is rich in fibers that will promote bowel movement,
facilitating the exit of feces.
Ingredients
·
1/2 beet;
·
1 glass of natural orange juice.
Preparation
method
Slice the raw or cooked beets and blend together with the orange
juice. Drink 250 ml 20 minutes before lunch and dinner for 3 days in a
row.
2. Papaya and orange juice
The papaya and orange juice can be taken at any time of the day,
having more effect when taken at breakfast.
Ingredients
·
1 cup of orange juice;
·
1 slice of papaya;
·
3 prunes
Preparation
method
Remove the seeds of the papaya and the prunes and blend all the
ingredients, drink next.
3. Grape juice with flaxseed
Grape juice with
flaxseed should be taken daily on an empty stomach, but the frequency should be
decreased when the intestine begins to work, starting to drink the juice one
day yes and one no or twice a week.
Ingredients
·
1 glass of natural juice, prepared without removing the seeds from the
grapes;
·
1 tablespoon of flaxseed.
Preparation method
Whisk all the
ingredients in the blender and drink immediately. It is also possible to
use chia or sunflower seeds instead of flaxseed.
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