Laxatives help you have a bowel movement immediately or within a few hours. If a laxative is necessary, you should use a natural laxative. However, these are not always healthy.

What is a natural laxative?

Herbal laxatives are usually referred to as natural laxatives. However, there are also laxatives made from other raw materials, such as magnesium compounds, that can still be considered natural—simply because they occur naturally in the body and have virtually no side effects.

However, “natural” doesn’t always mean that the remedy is harmless. After all, there are highly toxic substances in nature (deadly nightshade, fly agaric, henbane, etc.) that are not to be trifled with.

Natural laxatives include senna leaves, dried buckthorn bark, and rhubarb root. While these are not highly toxic, they can still cause unwanted side effects, as they can irritate the intestinal lining and disrupt the body’s electrolyte balance—especially if used for longer than 1 to 2 weeks. (1)

Can natural laxatives have side effects?

Natural laxatives can have side effects, especially if used improperly—that is, over a long period of time or in excessive doses. These include diarrhea, abdominal cramps, bloating, and nausea, although these can also occur with a single, correct dose.

Long-term use (more than 1 to 2 weeks) of salts (Glauber’s salt, Epsom salt, magnesium citrate, etc.) or herbal laxatives (senna leaves, rhubarb root, etc.) can also lead to mineral deficiencies. This is usually a potassium deficiency, which in turn can lead to cardiac arrhythmias and muscle weakness.

Depending on the specific remedy (e.g., senna leaves), irritation of the intestinal mucosa may also occur. Likewise, bowel sluggishness may be further exacerbated. Therefore, it’s not so easy to find a truly natural and side-effect-free laxative.

How do laxatives work?

Natural laxatives can have different laxative effects. Accordingly, they are divided into different categories:

Osmotically active laxatives

Many laxatives increase the water content of stools—on the one hand, they prevent the water from being reabsorbed, and on the other, they draw water from the intestinal wall into the intestine. This makes the stool more voluminous and allows it to pass through the intestines more easily.

These agents are also called osmotically active laxatives. These include Glauber’s salt and Epsom salt, sugar substitutes (xylitol, sorbitol, mannitol), magnesium citrate, and lactose.

If they are used for too long and/or in too high a dose, mineral and water balance can be disrupted. Constipation can even worsen in the long term.

*Here you will find an electrolyte complex

Motility and absorption-influencing laxatives

Other laxatives stimulate intestinal peristalsis (the natural movement of the intestines), which leads to faster stool movement. However, the faster the stool moves through the intestines, the less water can be removed from it. In addition, these laxatives also draw water from the intestinal wall into the intestines.

These medications are called motility- and absorption-influencing laxatives. These include senna leaves, rhubarb root, and castor oil. The risk of habituation is high, so increasingly higher doses are required if they are not discontinued in time.

Swelling and fillers

Bulking and filling agents include flaxseed, psyllium husks, chia seeds, oat bran, pectin, etc. They swell considerably with water in the intestine, causing the intestinal wall to stretch, stimulating peristalsis and accelerating excretion. In addition, some of these laxatives produce large amounts of mucilage, which helps stools move more easily through the intestines.

These bulking and filler agents can be integrated into your diet on a long-term basis; in some cases, they even belong in a healthy diet and do not pose a risk of addiction. Therefore, you won’t always need to consume large amounts of flaxseed to achieve a laxative effect.

Lubricant

Lubricating laxatives include glycerin suppositories for children and paraffin oil. These lubricate stools, making them easier to expel.

What natural laxatives are there?

The laxatives generally referred to as natural include the following, although this list is certainly not exhaustive:

1. Enema
2. Glauber’s salt and Epsom salt
3. Linseed oil and olive oil
4. Castor oil
5. Dried plums
6. Sauerkraut juice and prune juice
7. Flax seeds, chia seeds, psyllium seeds
8. Psyllium husk powder
9. Oat bran
10. Magnesium citrate or Magnesium oxide
11. Senna leaves, buckthorn bark and rhubarb root
12. Salt water
13. Xylitol
14. Triphala

Enema

The enema is the only natural laxative with immediate effect. You let water flow into your bowel through a small tube, wait 10 to 20 minutes, and then you can go to the bathroom. Often, not even a lot of water is required. 200 ml is usually sufficient. Such a small enema is therefore quick and effortless, and you don’t have to worry about possible side effects.

*Here you can find an enema set

Glauber salt

Glauber salt is actually sodium sulfate, a salt that has a laxative effect through its osmotic action. This means that the salt retains water in the intestines and prevents it from being absorbed. This keeps the stool more fluid and allows it to be excreted more quickly.

Glauber salt is often used specifically as a laxative to initiate fasting or for bowel cleansing. It is not suitable for long-term or even continuous use, but only for one-time bowel movements. For information on its use, see the section “Which natural laxative should you take while fasting?”

Epsom salt

Epsom salt is another name for magnesium sulfate. Its mechanism of action is the same as that of Glauber’s salt. It’s best to follow the directions for use of the respective food grade product, but always keep in mind that the required dosage may vary from person to person. Therefore, start with small amounts.

If you take too much, you may experience diarrhea and stomach pain. Magnesium-containing laxatives like Epsom salts should not be used if you have kidney problems. Due to impaired kidney function, a magnesium excess can quickly develop in the body. This manifests itself in low blood pressure, abdominal distension, muscle weakness, nausea, and skin redness. (2, 3, 4)

*You can find inexpensive Epsom salt here at this link .

Linseed oil and Olive oil

Linseed oil and olive oil can both act as a lubricant or stool softener, helping stools move more easily through the intestines. They also stimulate the small intestine to accelerate peristalsis.

When olive oil is combined with a laxative (before a colonoscopy), bowel movements are even more effective than when combined with other laxatives, as a 2009 study showed. (5)

Take 1 to 2 tablespoons of one of the oils in the morning on an empty stomach, or incorporate the oils into your breakfast (e.g., if you follow the Budwig diet – quark with linseed oil). If the laxative effect isn’t sufficient, combine the oil with another natural laxative or increase the oil dosage.

A 2015 study compared the laxative effects of olive oil and linseed oil with those of a mineral oil (paraffin oil). The 50 subjects took 4 ml of each oil as an initial dose. They could increase the amount as needed. Ultimately, linseed oil proved to be the most effective. (6)

However, keep in mind the calorie content of the oils, so you should only use oils for this purpose if, for example, you are underweight or do not have any weight problems.

Castor oil

Castor oil stimulates peristalsis, or bowel movements. It is not suitable for continuous use, but rather for single applications. During pregnancy, too high a dose could trigger premature labor.

Side effects may include dizziness and nausea, stomach cramps, diarrhea, electrolyte imbalance, and low blood pressure (7). Long-term use may lead to habituation (8).

For application, see the section “Are there natural laxatives with immediate effect?”.

* Cold-pressed castor oil can be found here at this link .

Dried prunes

Prunes are among the most effective natural laxatives. Soak them in water in the evening, eat two to five prunes the next morning on an empty stomach, and drink the soaking water. They contain not only fiber but also sorbitol, a laxative sugar substitute. The laxative effect will be felt by the next morning at the latest.

However, sorbitol in particular can cause unpleasant flatulence in sensitive people, especially when mixed with other foods (e.g., in muesli) or eaten as a dessert. Therefore, start by eating just one or two prunes and see how you tolerate the fruit.

This natural laxative is obviously not suitable for people with sorbitol intolerance. Those with fructose intolerance should also be cautious, partly because of the fructose it contains, and partly because people with fructose intolerance often also don’t tolerate sorbitol well.

* Here you can find prunes

Sauerkraut and prune juice

The juice from the sauerkraut and prunes has a laxative effect, but not everyone has the same effect. Therefore, it’s best to try it with small amounts first, for example, a small glass (100 ml) in the evening and, if the effect isn’t there, another glass in the morning. Gradually increase the amount until you find the right dose for you.

What we wrote in the previous point about prunes also applies to prune juice.

Flax seeds, chia seeds and psyllium seeds

These seeds absorb a lot of water and then form a layer of mucus around themselves, which has a healing effect on the intestines. If you let the seeds soak in a small bowl beforehand, the mucus in particular has an effect on the intestines and increases the lubricity of the stool.

If the seeds are ingested unsoaked, they absorb a great deal of water on their way from the mouth to the intestines and swell to several times their weight. In doing so, they press against the intestinal wall, stimulating the intestinal wall to move stool along quickly.

Typically, you take 1 teaspoon of the seeds with two large glasses of water (250 ml each) in the morning on an empty stomach. Never take the seeds without water, as this would have an extremely constipating effect.

The laxative effect—assuming the correct individual dose has been chosen—becomes noticeable after 24 hours. However, in cases of persistent constipation , it may take several days for the effect to take hold.

* You can find good quality chia seeds here at this link.

Psyllium husk powder

The mucilage of psyllium is concentrated in the husk. Therefore, psyllium husk powder provides significantly more mucilage than whole psyllium and is also significantly more effective.

Start with half a teaspoon of the powder (on an empty stomach before breakfast) and drink two large glasses of water (250 ml each). You can gradually increase the dose if you don’t see any effect after two days with half a teaspoon.

Always remember to drink plenty of water, otherwise constipation may worsen.

* Here you can find psyllium husk powder

Oat bran

Oat bran refers to the outer layers of the oat grain. Oat bran is a very good source of fiber. One study found that consuming just 5 g of oat bran per day significantly reduced the dose of conventional laxatives.

However, oat bran is more of a food for regulating digestion slowly. A quick laxative effect is therefore not to be expected. Oat bran must also be taken with plenty of water. However, it can also be stirred into soups or blended into shakes.

Magnesium citrate

Magnesium citrate is often taken as a dietary supplement to optimize magnesium intake. It has an osmotic effect, drawing water from the intestinal wall and thus increasing stool bulk.

The dosage must be tested. For some people, just 200 mg of magnesium citrate in the evening is enough to have a reliable bowel movement the next morning. Others take up to 800 mg—a dose that should not be exceeded.

Higher doses, in particular, are not suitable for long-term use. Otherwise, side effects such as stomach cramps, diarrhea, electrolyte imbalances, flatulence, and nausea/vomiting may occur. A tolerance effect may also occur.

Magnesium-containing laxatives such as magnesium citrate and Epsom salts should not be used if you have kidney problems. Reduced kidney function can lead to an excess of magnesium in the body, resulting in a mineral imbalance. We have already described the effects above for Epsom salts.

We therefore recommend Magnesium oxide – as it’s magnesium is not absorbed by the body – but purely serves to help eliminate your bowels.

* Here you can find Magnesium Oxide

Senna leaves

The typical senna leaf active ingredients (including anthraquinone glycosides) are converted into so-called anthrones in the intestine, which now have the desired laxative effect – via three mechanisms of action:

1. They ensure that fluid and electrolytes are transported from the intestinal mucosa into the large intestine.
2. They irritate the intestinal wall, which stimulates peristalsis and thus leads to faster stool transport.
3. They prevent the absorption of water from the large intestine, so that the stool remains more liquid.

Senna fruits also have a laxative effect, although not as strong as the leaves. If you suffer from chronic constipation, you should not take senna leaf preparations long-term. It is recommended only for short-term use, lasting one to two weeks at most, or simply as needed if constipation only occurs occasionally.

Children, pregnant women, and breastfeeding women should not consume senna preparations at all. Breastfeeding women should not, as the laxative substances pass into breast milk.

The usual preparation is as follows: Take ½ teaspoon of dried senna leaves in the evening, pour hot water over them, and let the tea steep for 10 to 15 minutes. Then strain and drink it in small sips. You can expect to see effects after about 10 hours. (9)

* Here you will find an electrolyte complex

Buckthorn bark

Buckthorn bark (Frangula alnus), like rhubarb root, contains anthranoids, which are responsible for its laxative effect. All warnings and side effects associated with rhubarb root also apply to buckthorn bark, but even more so, as it has a higher anthranoid content.

The fresh plant is also poisonous. Only thorough drying makes the toxins more tolerable. (10, 11)

Rhubarb root

Rhubarb root has been the laxative of choice in Chinese folk medicine for thousands of years. Due to its anthranoid content, it is considered a motility- and absorption-influencing laxative. However, it is not the rhubarb whose stems are processed into compotes and cakes that is used, but rather the so-called palmate rhubarb (Rheum palmatum L.) or Chinese rhubarb (Rheum officinale), both of which are also known as medicinal rhubarb.

A tea is prepared by brewing 1 to 2 g of the powdered root, adding 150 ml of hot water, and straining after 5 minutes. Drink the tea before bedtime.

Rhubarb root is a powerful natural laxative and should therefore not be taken for longer than one to two weeks. Longer-term use can lead to increased constipation, which then causes what is commonly referred to as “dependence,” as one can ultimately only go to the bathroom with laxatives.

Pregnant and breastfeeding women should not use rhubarb root. There is speculation that the root can cause uterine contractions and that the anthranoids pass into breast milk.

Possible side effects of rhubarb root include stomach and intestinal pain, watery diarrhea, and abdominal cramps due to possible uterine contractions. (12, 13, 14, 15)

Salt water

Salt water is often recommended as an old home remedy for constipation. It works like Epsom or Glauber’s salt by drawing water into the intestines. However, this automatically leads to a large amount of salt being absorbed.

The so-called saltwater cleanse involves adding two teaspoons of salt to one liter of lukewarm water, flavoring it with lemon juice, and then drinking the mixture as quickly as possible on an empty stomach. This will cleanse the intestines and detoxify the body.

Xylitol

Xylitol is a sugar substitute that—like sorbitol, maltitol, and mannitol—has a laxative effect when consumed in a certain, highly individualized amount. However, this effect can also be accompanied by bloating and stomach pain, and is therefore often perceived as unpleasant.

It is said that up to 0.5 g of xylitol per kg of body weight is still well tolerated. Therefore, if you want to use xylitol to help with laxatives, you would need to take more. However, a slight effect can often be seen even with smaller amounts.

Always remember that xylitol can be fatal to dogs because it severely lowers their blood sugar levels.

* Here you can find organic xylitol sugar

Triphala

In Ayurveda, Triphala, a preparation made from three fruits, is often used to promote digestion and has numerous positive health effects. It is particularly considered a rasayana, or rejuvenating agent.

Triphala not only has a laxative effect but also has an overall beneficial effect on the digestive system. It can neutralize excess acid, improve intestinal flora, and relieve flatulence. Also known as the “Triple Fruit,” this preparation also helps with diabetes and gum problems such as tooth decay and periodontitis.

* Here you can get, for example, organic Triphala in capsules

* Here is an organic Triphala powder

When are natural laxatives advisable?

Whether natural laxatives are suitable depends on the cause of the constipation. If you are under medical care for any reason and are taking medication, ask your practitioner about the right natural laxative for you to avoid any unwanted interactions.

It should also be taken into account that many medications cause constipation, such as some blood pressure medications, diuretics, lipid-lowering drugs, opioids, psychotropic drugs, drugs for Parkinson’s disease and epilepsy, some antibiotics, progestins, etc. Before taking laxatives indiscriminately, it should first be checked whether there are more tolerable alternatives to the medications currently causing constipation.

However, if you are otherwise healthy and “only” suffer from occasional constipation, you can resort to natural laxatives. Furthermore, since many of the laxatives listed above are completely normal foods (e.g., prunes, flaxseed, oat bran, etc.) that many people incorporate into their daily diet, they can of course also be used on a long-term basis.

What is the best natural laxative?

Since not every natural laxative works equally well for everyone, there are different causes of constipation and there are also very different degrees of constipation, it is not possible to describe a single remedy as THE best.

Laxatives that work quickly

If you take a laxative orally, it takes at least 6 to 10 hours for the effect to take hold. Bowel movements usually only occur after about 12 to 24 hours.

Suppositories are available for immediate relief, working within half an hour. They contain the active ingredient bisacodyl, which is also available in tablet form, but is not a natural laxative and is mentioned here only for the sake of completeness.

If you take laxative suppositories, they have the advantage that the medication does not have to pass through the digestive system and liver before finally reaching the large intestine after several hours.

Suppositories, on the other hand, work immediately on the spot. They increase intestinal peristalsis, which leads to stool passing through the large intestine more quickly and remaining more fluid, because the faster intestinal transit prevents the water from being reabsorbed, as is usually the case.

Because suppositories don’t enter the bloodstream, they also cause fewer side effects. Nevertheless, abdominal cramps, diarrhea, vomiting, or dizziness may occur.

The only natural “laxative” with immediate effect is the enema, which is also a good solution when traveling. Travel enema kits are foldable and therefore fit in any suitcase or backpack.

Castor oil, while not quite as effective, is also one of the faster-acting natural laxatives, especially when taken on an empty stomach (e.g., before breakfast) (as a capsule or—because of its distinctive taste—mixing 1 tablespoon of the oil with rice milk or fruit juice). You can expect to need to go to the bathroom within 2 to 4 hours. A higher dose isn’t worthwhile, as it wouldn’t speed things up.

Natural laxatives for babies

As always, the cause of constipation should be investigated before using any natural or conventional laxative. In babies, it could be dehydration, a diaper that’s too tight, hard water used to prepare baby formula, unfamiliar complementary foods, etc. It’s best to discuss this with your midwife or pediatrician.

In general, breastfed babies suffer from constipation much less frequently than formula-fed babies. Therefore, if it’s still possible to breastfeed your baby more often, this measure can help relieve constipation.

Lactose, which is often recommended, should not be given. It can both worsen constipation and lead to very loose stools, which can in turn lead to unwanted water loss.

Practitioners often recommend glycerin suppositories or special enemas for babies.

Gentle measures include abdominal massages or—if the baby doesn’t like them—foot massages, warm baths, fennel tea, or even adding a grated apple to the complementary food. Sometimes it’s also recommended to add 1 teaspoon of safflower oil to the complementary food.

In many cases, a probiotic for babies can also act as a natural laxative and help against constipation.

Natural laxatives for children

In children, you should always first try to stimulate digestion through a healthy diet, such as fruit or fruit juices (natural and sugar free). Ideal fruits are apples, pears, or even kiwis. These fruits contain plenty of pectin, a soluble prebiotic fiber that has a positive effect on the intestinal flora.

Giving children probiotic supplements can often quickly relieve constipation. Of course, you should ensure that your child gets plenty of exercise, drinks enough water throughout the day, consumes little or no sugar, and generally has a healthy, fiber-rich diet.

For fiber, you can add baobab powder, which is popular with children due to its pleasant taste, but small amounts of freshly ground flaxseed can also be added, mixed into juice, shakes, smoothies, or plant-based milk. Or try Super-Poo a gut supporting formula that tastes great.

If you are comfortable with it, you can also give your child a gentle water enema (50 ml).

Natural laxatives for seniors and the elderly

In seniors, identifying the cause is even more important than in younger people, as older people often take medications that ultimately cause constipation. Dehydration and lack of exercise also often play an important role and can usually be remedied with little effort.

Depending on the severity of the constipation and the individual’s condition, a suitable natural laxative is chosen. Often, taking one spoonful of flaxseed and/or oat bran daily with plenty of water is sufficient. In other cases, several natural remedies may be needed for success, such as probiotics, sauerkraut juice or prune juice, prunes, apple cider vinegar (1 teaspoon of apple cider vinegar to 150 ml of water), etc.

An ancient Ayurvedic remedy for constipation is castor oil packs, which can wonderfully support digestion. We present a corresponding study with older people in our article on castor oil, where we also explain the use of castor oil packs (16).

Natural laxatives during fasting

Natural laxatives are regularly used during fasting . Traditionally, Glauber salt is used on the first day of fasting . To do this, dissolve 30 g of Glauber salt (about 2 tablespoons) in half a liter of warm water early in the morning and drink it within 15 minutes. If you have a sensitive digestive system, start with a smaller dose, such as 1 tablespoon to 15 liters of water.

Once you have emptied yourself, you should drink plenty of water to avoid dehydration and headaches.

Of course, you can also use other laxatives while fasting, such as Magnesium Oxide, sauerkraut or prune juice or psyllium husk powder. It all depends on your personal preference, state of health, sensitivity of your digestive system, etc.

Glauber salt and Magensium Oxide are both used because it allows for a quick and thorough bowel movement, i.e. on the first day, whereas the other remedies listed require several days before the bowel is completely emptied.

Natural laxatives after childbirth or surgery

For constipation after childbirth or surgery, you might be prescribe macrogol or lactulose, for example. Both are synthetic laxatives that increase the water content of stool and thus its volume, leading to faster excretion. However, there are already studies that have shown that gastrointestinal dysfunction can be alleviated by rhubarb without serious side effects, even in critically ill patients in intensive care units. (17)

Otherwise, after birth, choose the natural laxative that best suits your personal situation and with which you’ve already had good experiences in terms of tolerability. Of course, it should be from the range of bulking and swelling agents (bran, flaxseed, etc.). Magnesium Oxide, Sauerkraut and prune juice are also suitable, but not motility-promoting laxatives (senna leaves, etc.).

A 2014 study produced an interesting result. When patients chewed three sugar-free pieces of gum per hour immediately (3 hours) before and immediately after intestinal surgery, they had fewer problems with constipation than the control group who did not chew gum.

The laxative effect of chewing gum was explained by a possible stimulation of the autonomic nervous system. However, it may have been simply the sugar alcohol often found in sugar-free chewing gum (sorbitol, xylitol, etc.), which can have a laxative effect at a certain amount. (18)

Natural laxatives before a colonoscopy

Before a colonoscopy, your practitioner usually prescribes a chemical preparation. This protocol ensures that your bowel is empty by the time of the examination.

There are few alternatives for this, but in the US a alternative preparation from Magnesium Oxide combined with Colonics is used successfully in many hospitals.

If you simply use a different laxative, it may not empty the bowel thoroughly enough and the examination cannot be carried out as planned.

Natural laxatives for vacation

Anyone who already frequently takes laxatives will want to take their tried-and-true laxative with them on vacation. If you just want to be prepared just in case, you can pack magnesium oxide capsules and an enema kit, which provides immediate relief, so you don’t have to wait hours for the effect to take hold.

Natural laxatives during pregnancy and breastfeeding?

To be on the safe side, you should consult your practitioner during pregnancy and breastfeeding to determine which natural laxative is appropriate. Gentle laxatives are usually not a problem (fiber, flaxseed, psyllium husk powder, prunes , etc.). However, all others (castor oil, senna leaves, Glauber salt, etc.) are taboo, especially during pregnancy. (19)

Who should not take laxatives?

In cases of intestinal inflammation, possible appendicitis, or generally unexplained digestive problems, as well as kidney and liver problems or other serious health problems, laxatives – whether natural or not – should only be taken after consulting a practitioner. The same applies to pregnant and breastfeeding women – see above.

Are natural laxatives addictive?

A true addiction doesn’t develop. It’s more of a habituation effect. The bowel seems to become increasingly sluggish, and you believe it’s now accustomed to the stimulation of the laxatives because, despite the medication, you find it increasingly difficult to go to the toilet.

Increased intestinal sluggishness develops because the body constantly tries to counteract the laxative’s mechanism of action in order to maintain its normal rhythm and also to protect the body from excessive water and mineral loss. This is regardless of the type of laxative—whether natural or synthetic.

However, as the body attempts to counteract the effects of the laxative, its effectiveness becomes increasingly less pronounced, ultimately necessitating an increase in dosage. This creates the dreaded vicious circle, which one tries to avoid by using the medication only temporarily until a change in diet or lifestyle (more exercise, more sleep, less sugar, etc.) takes effect.

The only exception to this is Oxy-Powder or Oxy-Pure which are designed to retrain the bowel to work again after laxative abuse. This should be done under the guidance of a trained practitioner.

Are natural laxatives suitable for weight loss?

Most natural laxatives promote rapid bowel movements, but not weight loss—as is often believed. Laxatives therefore do not reduce calorie absorption. Nutrients are absorbed in the small intestine, whereas laxatives only work in the large intestine.

Anyone who still notices a weight loss on the scales is only observing increased water loss, and possible a reduction in fecal loading.

Bulking and bulking agents such as chia seeds, psyllium, and flaxseed, or other fiber, such as konjac powder, can actually help with weight loss when consumed properly (with plenty of water). They lead to an increased feeling of fullness, thus reducing hunger and thus consuming fewer calories.

Ideally take natural laxatives only temporarily!

Always remember: If you suffer from chronic constipation, choosing a laxative is almost secondary. It’s much more important to make permanent lifestyle and dietary changes, which will eventually resolve constipation. It would be even better if you also redesigned your toilet to allow for a natural squatting position when defecating, as our sit-down toilets are often a major contributing factor to constipation.

Conventional or natural laxatives should therefore only be taken temporarily until a new, healthy, high-fiber diet and a lifestyle with plenty of exercise have led to a regulated digestive system. Recipes for a deliciously healthy and gut-friendly diet can be found in our recipes section.