Best Natural Laxatives: Gentle, Effective Relief IBSC

Up to 15% of U.S. adults struggle with IBS-C, the constipation type of IBS. If you’re dealing with symptoms like bloating, abdominal pain, and irregular bowel movements, you might look for natural ways to get relief.¹ Fortunately, several natural laxatives can help your stomach feel better without bad side effects.

Finding the right way to treat IBS-C varies for each person. Some use different diets, more exercise, stress relief, and sometimes medicines to ease symptoms.² The best thing is to work with a healthcare provider to figure out what’s best for you.

Soluble fiber is key to fighting IBS-C. It makes stool softer and easier to pass.¹ Foods like prunes, flaxseeds, and psyllium husk help promote regularity.² It’s also crucial to drink enough water daily for good digestion.² Aloe vera gel, senna tea, and dandelion root offer gentle relief too.

Adding exercise, stress handling, and maybe probiotics to your daily life can also help with IBS-C.¹ Keep in mind, what might help someone else, might not be your best fit. Stay open and patient when trying different natural remedies.

Key Takeaways: Best Natural Laxatives

• Fiber-rich foods like prunes, flaxseeds, and psyllium husk can soften stool and ease constipation.
• Staying hydrated by drinking 64 ounces of water per day is important for regular bowel movements.
• Natural laxatives like aloe vera, senna tea, and dandelion root may provide gentle relief.
• Lifestyle factors like exercise and stress management can also help manage IBS-C symptoms.
• Work closely with your healthcare provider to find the best natural treatment plan for your individual needs.

Understanding IBS-C

What is IBS-C?

IBS with constipation (IBS-C) is a type of IBS. It’s a long-term stomach issue. It’s more often found in people under 50.¹ Around 10–15% of U.S. adults have IBS. Those under 50 are mostly affected by IBS-C, which leads to constipation.¹ Doctors diagnose IBS-C if hard stools happen 25% of the time or more, and loose or watery stool is less than 25%.¹

Causes and Symptoms

The main cause of IBS is not yet clear. It might happen when messages between our brain and gut aren’t working right. IBS types include IBS-D, IBS-M, and IBS-U. IBS-C causes constipation, stomachaches, and bloating.

Importance of Proper Treatment

Treating IBS-C is important to stop its physical symptoms.¹ Stress is a big IBS risk. Exercise can make things better for most people with IBS, especially IBS-C.¹ Sleep problems and IBS often go together. This can make IBS symptoms worse.¹

Dietary Changes for IBS-C Relief

Eating certain foods can make IBS-C symptoms less severe. According to the American Society for Gastrointestinal Endoscopy, changing your diet could help. But, what works can vary from person to person.¹ Including more soluble fiber in your diet is a good start. Soluble fiber can be found in foods like flax, oats, and psyllium. It helps food move easily through your gut.¹ Also, cutting down on foods that make you gassy, such as caffeine and fizzy drinks, might help. Trying a low FODMAP diet could also offer relief.¹ Don’t forget to drink more water. It keeps your bowel movements regular and easy.

Fiber-Rich Foods

³ Eating enough fiber is essential. The Academy of Nutrition and Dietetics suggests 25 grams for women and 38 grams for men daily.³ If you’re over 50, you might need a little less. They recommend 21 grams for women and 30 grams for men.

³ Whole grains, like brown rice and whole-grain bread, are a rich source of fiber. They can give you 4 to 10 grams per serving. Fruits such as apples and bananas have plenty of fiber, too, about 2.8 to 4 grams per serving.³ Vegetables like carrots and spinach are also good sources. They contain 3 to 5 grams of fiber per cup. Don’t forget beans. Ortega Fat-Free Refried Beans have 9 grams in a half cup. Canned kidney beans provide 6 grams in the same amount.³ If you need extra help, you could take fiber supplements. Options include psyllium and ground flaxseed, which can add 4 grams of fiber to your diet per 1 1/2 to 2 tablespoons.

Low FODMAP Diet

¹ For those dealing with IBS, FODMAP diets are often suggested. These diets can help reduce gas and discomfort. It’s also advised to get between 20 to 30 grams of soluble fiber each day. This amount can be good for easing constipation in IBS.

Hydration and Fluid Intake

⁴ Staying hydrated is key for good digestion. If you don’t drink enough, your stool can become hard. This can worsen constipation in IBS patients.

Best Natural Laxatives for IBS-C

Some natural products can help gently relieve IBS-C constipation. Prunes and prune juice are high in fiber and sorbitol, making them a natural choice for constipation relief. Studies show prunes work well for this purpose.⁴ Flaxseeds and psyllium husk, both soluble fibers, can make stool softer. This eases bowel movements.⁴ Aloe vera gel is also known for its laxative effects, making it beneficial for people with IBS-C. These natural remedies are a good first step without using harsh chemicals.

Prunes and Prune Juice

Prunes and their juice are top choices for constipation relief. They have lots of fiber and sorbitol, which help soften stool and move things along.⁵ Simply adding prunes or prune juice to your diet may help with IBS-C symptoms.

Flaxseeds and Psyllium Husk

Soluble fibers, like those in flaxseeds and psyllium husk, can aid individuals with IBS-C. They absorb water, adding volume to stool and encouraging steady bowel function. Adding ground flaxseeds or psyllium husk to your meals might reduce constipation and other IBS-C signs.⁴

Aloe Vera Gel

Aloe vera gel is known for its laxative properties, offering a natural choice for IBS-C constipation relief. Its active ingredients can boost the intestines and attract water into the colon. This softens stool and helps with bowel movement.

Herbal Remedies for IBS-C

Changing your diet can help with IBS-C, and some herbs might too. Senna tea is known as a digestive aid because it contains senna, a natural laxative.⁶ It’s not good to use senna all the time because you might become too reliant on it. Dandelion root is also good for moving your bowels and easing constipation.⁶ But, talk to your doctor before you start using these herbs for IBS-C.

Senna Tea

Senna tea is used by many to get relief from constipation. It works by causing the intestines to move stool by using a compound called sennoside.⁶ Even though it’s helpful in the short term, using it too much can be a problem. This is because your body might start to need it and you could face side effects.

Dandelion Root

Looking at dandelion root as a herb for IBS-C may be beneficial. It seems to have a slight laxative effect, which could aid in bowel movements and lessening constipation.⁶ Though dandelion root is seen as safe, always check with your doctor first, especially if you’re on other meds.

Exercise and Stress Management

Regular exercise and stress management help reduce IBS-C symptoms. Activities like brisk walking improve how your gut moves and lessen constipation.⁷ Studies show that 3 months of more exercise can enhance your IBS symptoms, plus it boosts mood and energy.⁷ Managing stress, through writing, deep breaths, and talking to a therapist, makes a difference. It lessens how your brain and gut work against each other, helping with IBS-C.⁷

Adding exercise and stress management to your treatment can improve physical and mental symptoms of IBS-C. A daily walk or mindfulness can play well with other therapies, giving gradual relief.⁸⁷⁹

Probiotics and Gut Health

Your gut’s health, specifically its microbiome, is key in tackling [best natural laxatives, IBS-C] symptoms. Probiotics, the friendly bacteria and yeasts already in your intestines, can enhance gut function. This might ease [best natural laxatives, constipation] issues.¹⁰ Studies show probiotics might more bowel movements for those with [best natural laxatives, constipation] or IBS.

Additionally, a ZOE study found 15 types of “good” and 15 of “bad” gut bacteria. These findings highlight the need for a varied, healthy gut.¹⁰

Although we need more proof, some research hints that probiotics in capsules might help [best natural laxatives, IBS-C] symptoms. Unpublished ZOE data, the biggest gut study worldwide, indicates [best natural laxatives, probiotics] could boost bowel movement frequencies.¹⁰ People taking all sorts of probiotics, from fermented foods to supplements, saw a 10-15% rise in daily bowel movements.¹⁰

Keeping your gut diverse and healthy, through both diet and supplements, is key to tackle [best natural laxatives, IBS-C]. Hands-on use of [best natural laxatives, probiotics] in your lifestyle might be an essential part of easing [best natural laxatives, constipation] and other symptoms of IBS-C.¹⁰

Over-the-Counter Laxatives for IBS-C

Natural remedies are a good start for IBS-C, but over-the-counter laxatives also help.⁵ Osmotic laxatives like Miralax and lactulose soften stool by bringing water into the colon.⁵ Stimulant laxatives, such as Dulcolax and Senokot, make the bowels move by causing contractions. They can help with constipation but might be addictive and could worsen IBS symptoms.⁵ Before using any, it’s smart to talk to a doctor.

Osmotic Laxatives

⁵ Laxatives such as milk of magnesia and Miralax might lead to diarrhea, dehydration, and bloating. They work by pulling water into the colon. This helps soften the stool, making bowel movements better for those with IBS-C.

Stimulant Laxatives

⁵ Bisacodyl and sennosides can cause diarrhea and stomach cramps. These laxatives move the bowels by stimulating intestinal muscle contractions. They’re good for quick constipation relief but not for regular use.

Over-the-counter laxatives can help in the short run for IBS-C. But, talking to your doctor before using them a lot is wise. They should be part of a larger treatment plan that looks at all your IBS-C symptoms and causes.

Prescription Medications for IBS-C

If natural remedies and over-the-counter laxatives fall short, prescription drugs offer a way to manage IBS-C.¹ Around 10–15% of people in the U.S. face IBS, and¹ IBS-C is more likely in those under 50.

Linaclotide (Linzess)

Linaclotide (Linzess) comes in a daily capsule form. It aids in fighting constipation by making bowel movements happen more often.⁵ This medication, along with lubiprostone (Amitiza), is meant for treating IBS-C. However, keep in mind they might cause diarrhea and nausea.

Lubiprostone (Amitiza)

Specifically for women, lubiprostone (Amitiza) shows promise in treating IBS-C.⁵ As with Linaclotide (Linzess), you might experience diarrhea and nausea when taking it.

Plecanatide (Trulance)

Plecanatide (Trulance) benefits include a daily pill to add gut fluid. It helps keep bowel movements regular, minus the cramps and stomach ache.⁵ Tenapanor works similarly, enhancing intestinal fluid to help food move smoothly and reduce stomach pain.

For some with IBS-C, these medications may offer the relief they seek.⁵ The key is finding the right therapy for each person. This process might mean trying different treatments or mixtures until the best plan is found.⁵ Yet, by being patient and making lifestyle changes, those with IBS-C can effectively control their symptoms and enjoy an active life.

Complementary Therapies

Along with changes in diet and lifestyle, some therapies can help with IBS-C. Studies show that acupuncture might lessen the pain of IBS¹². Peppermint oil in capsules can calm the stomach, easing issues like bloating and discomfort¹³. It’s a good idea to talk to your doctor about these options for managing IBS-C with other treatments.

Acupuncture

Acupuncture is a Chinese medicine technique that uses thin needles in the body. Some studies say it can reduce stomach pain linked to IBS-C¹². How it works isn’t clear, but it might help the brain and gut talk better, improving digestion.

Peppermint Oil Capsules

Peppermint oil, from the peppermint plant, is being looked at for IBS-C relief. It has components like menthol that could calm the stomach¹³. Evidence shows these oil capsules might lessen bloating, gut pain, and constipation in IBS-C patients. Using them with your doctor’s advice is a safe way to aid in your IBS-C management.

Best Natural Laxatives: Finding What Works for You

Dealing with IBS-C constipation is different for everyone. It’s best to team up with your healthcare provider. Together, you can try out various natural laxatives, adjust what you eat, change how you live, and maybe even try some medicines. This way, you’ll find what helps you most. What eases one person’s symptoms may not do the same for another. Trying different options, and keeping track of what works, helps you make a plan that fits you just right.

To keep your gut healthy, the USDA suggests you get 14 grams of fiber for each 1,000 calories you eat. That’s around 28 grams of fiber daily for someone on a 2,000-calorie diet. Chia seeds, berries, lentils, flaxseeds, and leafy greens are great fiber sources. They can make your stool softer and easier to pass. Prunes are also good. They have fiber and sorbitol, a natural compound that acts as a laxative, making them a strong option for IBS-C.

But it’s not just about what you eat. How you live matters too. Being active and managing stress can also help with IBS-C. Combining these lifestyle changes with any needed medicines creates a plan that’s just for you. This plan will focus on your needs and give you relief that lasts.

Working closely with your doctor is key for managing IBS-C. Together, you can create a plan that’s just for you. This plan will include the right mix of natural options, changes to your diet and lifestyle, and, at times, medicines. By exploring different paths and noting what helps, you can find an effective and gentle way to deal with IBS-C.

Conclusion: Best Natural Laxatives

Dealing with IBS-C can be tough but there are ways to ease it. You can make changes in what you eat by adding foods with soluble fibers like prunes, flaxseeds, and psyllium husk.¹⁶ Drink plenty of water too. This will help make your digestion better and lessen IBS-C symptoms.¹⁷ If needed, you can also try medications or other treatments like acupuncture and peppermint oil capsules.

Talk with your doctor to make a plan just for you. This plan might include natural ways to help, changes in how you live, and sometimes medicine. With a good plan, you can control your IBS-C and feel better.

It’s important to know that what works for one person might not work for another with IBS-C. You might need to try different things with the help of your doctor. Keep at it, and you’ll find what helps you the most. With time and effort, you can improve your gut health and your life.

Source Links

1. https://www.healthline.com/health/irritable-bowel-syndrome/constipation-treatments
2. https://www.everydayhealth.com/ibs/at-home-strategies-to-relieve-constipation-from-ibs-c/
3. https://www.webmd.com/ibs/diet-solution-ibs
4. https://www.everydayhealth.com/ibs/constipation-and-ibs.aspx
5. https://www.webmd.com/ibs/treating-constipation
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10574070/
7. https://www.verywellhealth.com/constipation-remedies-89088
8. https://www.healthline.com/health/digestive-health/homemade-laxative-recipes
9. https://health.clevelandclinic.org/home-remedies-for-constipation
10. https://zoe.com/learn/can-probiotics-help-you-poop
11. https://www.optibacprobiotics.com/professionals/latest-research/gut-health/best-probiotics-for-constipation
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4433664/
13. https://www.health.com/natural-laxatives-7560535
14. https://www.healthline.com/nutrition/20-natural-laxatives
15. https://www.webmd.com/digestive-disorders/what-to-know-about-natural-laxatives
16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4291444/
17. https://pharmeasy.in/blog/natural-laxatives-your-guide-to-safe-and-effective-remedies-for-constipation/

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