Laxatives Carry a Risk, Here Are Some Natural Alternatives

Americans have a laxative habit, with online searches for laxatives more than tripling in the last year. What is causing our problems with pooping?

A recent surge in laxative use has been causing nationwide shortages, and consumers are noticing emptier drugstore shelves as a result of our growing obsession with pooping.

A recent article in the Wall Street Journal, quoting analytics company Pattern, says searches for laxative pills on Amazon have more than tripled in the past year.

We all contend with constipation from time to time, and it tends to be something we encounter more and more as we age. Perhaps there are other reasons for our growing need for laxatives—most Americans also don’t eat enough fiber, don’t exercise enough, have rising levels of stress, and are on an increasing number of medications—all factors that contribute to constipation and other problems in the bathroom.

Laxative Use and Dementia

This new trend is worrisome, as long-term laxative use can have consequences. Recent research suggests that those who use laxatives regularly have an increased risk of dementia—as high as 50 percent. One prospective cohort study published in 2023 of 502,229 participants aged 40–69 found that those who regularly used laxatives had an increased risk of all-cause dementia, and that those who used multiple laxative types or osmotic laxatives had a significantly increased risk.

Different Kinds of Laxatives

There are different kinds of laxatives, and they each work in different ways. Below are some of the laxative types and how they work.

• Stool Softeners

This type increases the amount of water your stool absorbs, making it easier to pass.

• Bulk Forming laxatives (fiber supplements)

These laxatives increase the bulk of your stools. Although this may seem counterintuitive, a larger stool causes the bowel to contract, helping to push it out. When taking these types of laxatives, you must drink lots of water to avoid becoming dehydrated.

• Stimulant

These laxatives cause muscle contractions in the intestines to produce a bowel movement.

• Osmotic

These laxatives draw water into the bowel to soften the stools, making them easier to pass.

• Lubricant

These laxatives coat the bowel and stool, making them slippery and easier to pass.

Some Reasons You May Be Constipated

There are a variety of factors that cause constipation, and some are listed below.

• Certain medications.

• Not drinking enough water.

• Eating an unhealthy diet without enough fiber.

• Sedentary behavior, or lack of movement/exercise.

• Stress.

• Not going to the bathroom when you first feel the urge.

• Changes in routine (like traveling, working a new job, or starting school).

• Age—incidence of constipation tends to increase with age.

Constipation is defined as having a bowel movement fewer than three times a week. Although the occasional bout of constipation is normal, if it is prolonged, or you need laxatives over the long term to keep things moving, consider seeing your physician or a health care provider to ensure it isn’t a symptom of more serious problems.

Things to Do

There are many things you can try if you are having problems pooping regularly. Here are some things you can try to get things going again.

Drink More Water

Many of us don’t drink enough water, and being well-hydrated keeps things moving through the digestive system. If you are constipated, try drinking more water, which will help keep stools soft and easier to pass. Also, drinking a lot of coffee or tea, because they are diuretics, can cause you to lose fluids. A good rule of thumb is for every cup of tea or coffee (or caffeinated beverage) you drink, drink a glass of water to keep fluid levels balanced.

Exercise

Our increasingly sedentary lifestyles can undoubtedly contribute to constipation. Moving your body—even simply getting up from your desk and walking around for a few minutes—will help move your energy and things through your bowels. Regular daily exercise is even better and doesn’t have to be extreme—the simple act of walking will help.

A Japanese study found a relationship between the severity of constipation and exercise status in a cross-sectional study of 556 participants.
A systematic review and meta-analysis of randomized controlled trials found that exercises such as qi gong, walking, and physical movement significantly improved the symptoms of constipation.

Adjust Your Position

Before the advent of the modern toilet, most people squatted when they went to the bathroom. This position is more natural for complete elimination of the bowels and squatting straightens your colon so that you can poop more efficiently without straining.

Many cultures still squat when going to the bathroom, and research suggests that may alleviate many colon issues. Here is a helpful video that explains why squatting is the way humans were designed to eliminate.

Things to Take

Aloe

Aloe vera juice, or the gel from inside the leaves of the aloe vera plant, can be used as a natural laxative. Aloe vera juice is an excellent source of vitamin C. It is low in calories making it a great alternative to sugary drinks and fruit juices, especially if you have diabetes and sugar is a concern.

When using aloe vera for constipation, use small amounts of the fresh gel in water or juice as it is stronger than the commercial aloe vera “juice” you buy at the store.

One study found that aloe vera is safe and works for the short-term treatment of irritable bowel syndrome.

Because aloe vera stimulates uterine contractions, pregnant women should not take it. Aloe is also excreted in the mother’s milk, so it should be avoided by breastfeeding women as it may cause a laxative effect on the baby.

Kiwi Fruit

Plenty of foods can help with constipation—many we are familiar with, like prunes. But, if you have diabetes and are keeping track of your blood sugar or are watching your weight, kiwis are a better option. Prunes are much higher in calories, carbohydrates, and sugar than kiwi’s, and several studies have found that kiwi fruit is an effective remedy for constipation.

One randomized clinical trial published in Nutrients in 2022 found that eating two golden kiwi fruit daily was as effective as fiber-matched psyllium for treating constipation in adults.

Another randomized controlled trial found that consuming two green kiwi fruits demonstrated clinically significant increases in bowel movements and decreased GI discomfort in constipated patients. The researchers also noted that no adverse events were reported throughout the study.

Chia Seeds

Chia seeds are rich in fiber and act as a prebiotic, helping to stimulate the growth of beneficial bacteria in your gut. Chia seeds form a gel when combined with liquid, so when using them for constipation, soak them in water before taking them.

A common recipe for constipation is to soak between 1–2 tablespoons (start slow and build up depending on how you tolerate them) in a glass of water for at least 20 minutes before drinking them. If you want to increase chia seeds’ gel-like consistency, you can soak them overnight—this essentially “sprouts” them and makes them easier to digest. With the addition of lemon, this drink was popularized on TikTok and called the “internal shower” because of its ability to relieve constipation.

Magnesium Citrate

Magnesium citrate is an osmotic laxative, and benefits constipation by drawing water into the intestines, making your poop softer and easier to pass. Because magnesium citrate draws water into the intestines from other parts of the body, it is crucial to drink a lot of water while taking it, so you don’t become dehydrated. Magnesium citrate is usually considered safe for treating occasional constipation, but it can interact with certain drugs, including some antibiotics. If you are taking medications, consult your doctor before taking magnesium citrate.

You can also add magnesium-rich foods to your diet when constipated, which include dark leafy greens, whole grains, seeds, nuts, and fish.

Papaya

Papaya is high in fiber and has a high water content, making it a natural laxative. Papaya also contains an enzyme called papain that makes protein easier to digest and benefits digestion. Papayas are also high in vitamin C, which can help soften stool and make it easier to pass.

In one double-blind, placebo-controlled study, those with irritable bowel syndrome reported significant improvements in constipation and bloating after taking 20ml of concentrated papaya enzymes daily for 40 days.

Although we all suffer from constipation occasionally, chronic constipation may point to something more serious. If you have tried natural alternatives and they haven’t helped, seek a health care professional to ensure that your constipation isn’t a symptom of a more significant problem.

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