Constipation can be uncomfortable, frustrating, and even painful. It’s typically defined as having fewer than three bowel movements per week, or passing stool that is hard, dry, and difficult to expel. For many people, constipation is temporary, often linked to diet, stress, or lifestyle changes. But chronic constipation may point to an underlying condition.

Natural laxatives—such as certain foods, herbs, and drinks—can help stimulate bowel movements and improve digestion without relying heavily on prescription medications. In this complete guide, you’ll learn about 10 natural laxatives, how they work, potential side effects, and other remedies that can support healthy bowel regularity.

1. High-Fiber Foods

Dietary fiber is often considered the most effective natural laxative. It increases stool bulk, speeds up bowel transit, and makes stools softer and easier to pass.

Sources of fiber include:

  • Whole grains (brown rice, oats, quinoa, whole-grain bread).

  • Vegetables (broccoli, carrots, spinach, sweet potatoes).

  • Fruits (apples, pears, berries, oranges).

  • Legumes (beans, lentils, chickpeas).

  • Nuts and seeds (chia, flaxseed, almonds).

Experts recommend 20–35 grams of fiber per day, depending on age and sex. However, it’s important to add fiber gradually to avoid bloating and gas. Pairing fiber with plenty of water enhances its effectiveness.

2. Magnesium-Rich Foods

Magnesium draws water into the intestines, softening stool and stimulating bowel contractions. This makes magnesium-rich foods a gentle yet effective laxative.

Good sources of magnesium include:

  • Leafy greens (spinach, kale, Swiss chard).

  • Avocados.

  • Nuts (cashews, almonds, Brazil nuts).

  • Seeds (chia seeds, pumpkin seeds).

  • Dark chocolate.

  • Fatty fish (salmon, mackerel, halibut).

If diet alone isn’t enough, some people benefit from magnesium supplements, but these should be taken under medical supervision to avoid side effects like diarrhea or dehydration.

3. Probiotic Foods

Probiotics—beneficial bacteria that support gut health—are linked to improved digestion and reduced constipation. They help balance gut flora, regulate bowel movements, and reduce inflammation.

Probiotic-rich foods include:

  • Yogurt with live cultures.

  • Kefir.

  • Sauerkraut and kimchi.

  • Tempeh and miso.

  • Pickles (fermented in brine, not vinegar).

  • Certain fruits like prunes and figs.

A 2020 review of clinical studies found that probiotics, especially Bifidobacterium and Lactobacillus strains, can increase stool frequency and soften consistency.

4. Water

Hydration is essential for regular bowel movements. Without enough fluid, stool becomes dry, compact, and harder to pass.

Aim for 8–10 glasses (about 2 liters) of water daily. For active individuals, hot climates, or people with high-fiber diets, even more may be necessary.

Tip: Warm water in the morning on an empty stomach may stimulate bowel movement by jumpstarting digestion.

5. Prune Juice

Prunes and prune juice are classic natural remedies for constipation. They contain:

  • Fiber for stool bulk.

  • Sorbitol, a natural sugar alcohol with mild laxative effects.

A 2014 study found that people who consumed prunes regularly experienced faster stool passage and less straining compared to those who didn’t.

Typical dose: ½ to 1 cup of prune juice daily, or a small handful of whole prunes.

6. Coffee

Caffeinated coffee stimulates the muscles of the digestive tract, promoting peristalsis (the contractions that move stool through the intestines).

Research shows that caffeinated coffee is 60% more effective than water and 23% more effective than decaf for triggering bowel movements.

However, excessive coffee may lead to dehydration, which can worsen constipation, so balance intake with adequate water.

7. Aloe Vera

Aloe vera juice and supplements are known for their natural laxative effect. Compounds called anthraquinones increase intestinal water and stimulate movement.

Aloe vera is often used in short-term constipation relief, but it should be taken with caution since high doses may cause cramping or diarrhea.

Consult a healthcare provider before using aloe vera if you’re pregnant, breastfeeding, or on medication.

8. Ginger

Ginger is a warming root that stimulates digestion by increasing gastric motility. It can help prevent constipation, bloating, and abdominal cramping.

Ways to use ginger:

  • Drink ginger tea.

  • Add fresh grated ginger to meals.

  • Take ginger supplements in capsule form.

Ginger also reduces nausea, making it helpful for people with sluggish digestion and stomach upset.

9. Peppermint

Peppermint relaxes the digestive tract muscles while also stimulating movement. It’s particularly effective for people with IBS-related constipation.

Most people consume peppermint in tea, but it’s also available in oils and capsules.

Peppermint oil capsules have been clinically proven to reduce abdominal discomfort and improve bowel movement patterns.

10. Senna

Senna is one of the strongest natural laxatives. Derived from the Senna plant, it contains sennosides, compounds that irritate the intestinal lining and trigger contractions.

  • Available as teas, powders, and capsules.

  • Typically used for short-term relief (1–3 days).

Because senna is a stimulant laxative, long-term or frequent use may cause dependence or electrolyte imbalances. Always follow dosage instructions.

How Do Natural Laxatives Work?

Natural laxatives help bowel movements in different ways:

  • Bulking agents (fiber): Increase stool size.

  • Osmotics (magnesium, prune juice, aloe vera): Draw water into stool.

  • Stimulants (senna, coffee): Trigger intestinal muscle contractions.

  • Soothing agents (ginger, peppermint): Relax the digestive tract while improving motility.

Other Natural Remedies For Constipation

In addition to dietary laxatives, lifestyle strategies can make a big difference:

  • Abdominal Massage: Gentle massage can stimulate bowel movements, especially in children and older adults.

  • Bowel Training: Going to the toilet at the same time daily helps regulate the colon.

  • Exercise: Walking, yoga, or strength training increases gut motility.

  • Regular Routine: Stress, travel, and poor sleep can disrupt digestion. Prioritizing routine supports bowel health.

Precautions And Risks

While natural laxatives are generally safe, overuse or misuse can cause problems. Potential side effects include:

  • Diarrhea

  • Stomach cramps

  • Bloating and gas

  • Dehydration

  • Electrolyte imbalances

Avoid long-term dependence on laxatives—whether natural or medicinal. If constipation is persistent, consult a healthcare provider to rule out underlying issues.

Special considerations:

  • Pregnant or breastfeeding women should avoid certain herbs like senna and aloe without medical advice.

  • People with IBS, IBD, or chronic conditions should consult a doctor before using laxatives.

A Quick Review

Constipation is common, but natural remedies can help. Options like fiber, water, probiotics, prune juice, coffee, ginger, peppermint, aloe vera, magnesium-rich foods, and senna can restore bowel regularity.

Natural laxatives work by bulking stool, drawing water into the intestines, stimulating contractions, or soothing digestion. While generally safe, they can cause side effects if overused.

Seek medical care if constipation is persistent, severe, or accompanied by pain, blood in stool, or weight loss.