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When looking for a laxative, he does not have to go to the pharmacy. Promote one of these naturally laxative foods!

Watermelon, a laxative food

This summer delight is perhaps one of the most surprising fruits and an effective laxative, it acts for a regular intestinal transit, because it contains a lot of water. ” Watermelon (or watermelon) contains almost 99% water. It makes it an extraordinary choice for intestinal motility  , “says nutritionist Libby Mills, spokesperson for the Academy of Nutrition and Dietetics. Water facilitates the transit of food through your intestines to its final destination.

Natural laxative: whole grains

This is a good reason to absorb carbohydrates and eat more bread. Grains such as quinoa, bulgur, brown rice, whole wheat, oats and barley contain a lot of dietary fiber, which softens stools, regulates intestinal transit and can even prevent hemorrhoids .

Blueberries and strawberries laxatives in the diet

The jams of these berries contain pectin, which is essential for the health of the intestines. “This soluble fiber gels the fruit during cooling after cooking,” says Libby Mills.

Dark green leafy vegetables

The kale (kale) is more than a fad. It is also one of the best natural laxatives. Other dark green leafy vegetables such as kale, Swiss chard and spinach also contain magnesium, a mineral salt that softens stools and promotes transit.


Our grandmothers would have given us if they knew they were more effective than prunes. Raisins contain fiber and magnesium that soften the stool. In addition, they do not contain sorbitol, the sugar alcohol that is found in prunes and causes bloating . The figs are also a good choice.


Yogurt and kefir contain probiotics , which maintain the proper balance of intestinal bacteria. The probiotics are small microorganisms that break down the fibers. “When you have a lot of microbes that” eat “the fiber, transit is faster,” says Libby Mills.

Natural laxative: Seeds of chia and flax

Sprinkle yogurt or oatmeal with chia seeds and linseed to get a laxative bomb, in the good sense of the word. These seeds are highly concentrated in fiber, which normalizes the size and shape of the stool. They are also a source of omega-3 fatty acids , which reduce inflammation. “You do not spontaneously think of inflammation of the intestines, but if you have hemorrhoids, for example, these seeds will help you,” says Libby Mills.

Apples and pears

These autumn fruits are full of pectin, the fiber that stimulates the intestines and regulates the transit.

Broccoli and cauliflower

The broccoli and cauliflower are cruciferous that contain soluble and insoluble fiber, which allow to solidify liquid stool, to lubricate the large intestine to facilitate the removal of organic waste. They may also be vital to colon health, says Libby Mills.

Citrus fruits

Juice fruits such as oranges, grapefruit , lemons and limes not only contain a lot of water (which softens stools and reduces bloating), but also large amounts of pectin (which stimulates intestinal transit). “All that is juicy is good for transit,” says Libby Mills.


It’s a superfood for a good reason. The sweet potato contains a variety of laxative nutrients: water, fiber, magnesium and vitamin B6. They maintain the health of the nervous system, which plays a role in intestinal transit.


This low carbohydrate wonder that contains little sugar is rich in fiber, essential for the relief of constipation. It also contains potassium , a mineral salt that acts as an electrolyte on the balance of the digestive tract.


Your morning cup of coffee stimulates your brain and intestines. Caffeine makes things happen, so to speak. But too much coffee can constipate. Moderate you.

Granola bars

Soft bars ( granola and protein) are industrial foods that often contain chicory root fibers. “This completely natural ingredient can cause ’emptying’,” says Libby Mills.


Try sauerkraut. This fermented cabbage is rich in probiotics, which facilitate the digestive process. Unfermented cabbage is also good because it contains fiber.

Dr. Kanika Singla

Ph.D., IARI Postdoctoral Scholar, UC Berkeley

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