List: 8 Natural Laxatives Foods

Everybody poops. It’s just a fact of life. It’s an important part of your body’s health – and lowering your BMI. So what do you do when you’re not pooping like you should? Well, there are natural laxative foods that can help you pass that waste in a way that’s safe and healthy.

In this guide, we’re going to explore poop. We’ll talk about:

  • How you can urge your body to “go” when you need to
  • The importance of poop and how it relates to your BMI
  • Foods that will help you pass waste in a safe way that is healthy for your body

So, folks, let’s get pooping! Here are the best natural foods that will act as a laxative and help you go when you need to.

1. Chia seeds

You can’t find chia seeds everywhere, but if you visit your health food or natural food stores you’re likely to see them there. Chia seeds are a superb natural laxative that will help you pass solids through your body in a painless and safe way.

When you eat them, chia seeds turn into a sort of a gel when they absorb water. This helps you go to the bathroom even if you have chronic constipation. Now, the thing about this is that there haven’t really been too many strictly monitored medical studies on chia seeds as a laxative.

That said, people who have been “slow to go” very frequently cite chia seeds as a form of relief for constipation and irregular bowel movements. The seeds have other health benefits, as well. They’re thought to help ease inflammation and also may help reduce the risk of cancer. So eat up – they’re great in smoothies, on salad or even as a pudding with a touch of honey.

  • Chia seeds are a natural laxative that can help ease constipation and irregular bowel movements
  • They’ve not been conclusively studied but may have additional health benefits as well
  • Chia seeds are great on salad, in smoothies or as a pudding

2. Prunes

You probably already know about this BMI-dropping, natural food laxative: prunes. Grandma swears by them and pediatricians do too. In some cases, it just takes one prune to get things moving again – plus, they’re delicious!

Prunes are simply dried plums which contain the chemical sorbitol. Sorbitol is a natural laxative that will help get things moving even when everything else fails. Keep a bag of individually wrapped prunes in your pantry in case of a bowel-movement emergency.

Prunes are very high in fiber, both soluble and insoluble. There is more fiber in the actual fruit than in juice, but if you find it’s easier you can drink prune juice instead. Doctors say that about a half cup, twice a day should be enough to help you poop and keep you regular. Plus, they’re good for you and can help you reduce your BMI when you include them in your diet.

  • Prunes are natural laxatives so keep some on hand for emergencies
  • If you don’t like the fruit, prune juice works as well
  • Prunes are full of sorbitol and fiber which can help you stay regular

3. Apples

Apples are one of nature’s best laxatives. Whether you like raw apples, baked apples or just like apple juice, this fruit can help you stay regular. Apples are filled with fiber, especially when you eat them raw. And don’t skip the peel! Apple peels have fiber, too, and are quite good for you.

Be sure you wash your apples well before you eat them. Many farmers and grocers spray apples with wax which probably won’t harm you but it won’t help you, either. Washing your fruit will also help to remove bacteria like E. coli from your fruits – this goes for all fruits!

For a tasty natural laxative treat to help you reduce your BMI, try slicing an apple into a microwave or oven safe bowl. Add a pinch or two of cinnamon then bake on 350 for 10 to 15 minutes. Remove from the oven and drizzle with organic honey.

  • Apples are a great natural laxative and are good for you, too!
  • Raw apples have the most fiber, but baked apples and apple juice can help keep you regular as well
  • For a tasty treat, bake your apples with a bit of cinnamon, then drizzle with honey

4. Spinach

Believe it or not, spinach is one of the best natural laxatives out there. However, some people may find that spinach is a little too much for their bellies and may actually experience diarrhea if they eat too much spinach.

While we think spinach is a tasty addition to your BMI-reducing diet, there are some risks you may encounter. Spinach is prone to carrying bacteria like salmonella and others. That’s because most people don’t wash it well enough, consume it raw and, of course, it’s impossible to peel spinach.

You can kill the bacteria on spinach by cooking it. It’s recommended that you cook it for at least 15 seconds before you eat it. Raw spinach tastes great, but for some it’s just not worth the risk you may take by eating it raw.

  • Spinach is one of the most effective natural laxatives you can eat
  • It’s recommended that you cook spinach before eating it to kill bacteria like salmonella
  • Some people may be sensitive to spinach if they eat too much at once

5. Castor oil

If you’re really in a pinch, castor oil can help you get things going again. Castor oil comes from beans that are actually toxic to humans. However, when the castor oil is extracted from the beans and heated, it results in a non-toxic product sold in stores everywhere.

Castor oil is heavy duty stuff. It’s a natural laxative that’s known for its almost immediate effects. So if you choose to use castor oil for your constipation while you’re lowering your BMI, it’s best to do so while you’re at home to avoid any embarrassing situations.

In addition to being one of nature’s most reliable laxatives, castor oil is a great moisturizer, an anti-inflammatory and may even help your body heal more quickly. Talk to your doctor about using castor oil occasionally to relieve constipation, as in severe cases it may cause side effects like dehydration.

  • Castor oil is a very powerful, natural laxative
  • The oil comes from a bean that’s toxic, but the oil itself is non-toxic to humans
  • Talk to your doctor if you want to use castor oil – you may experience side effects

6. Flaxseed and flax

You may know flaxseed as linseed – they’re the same thing and a great natural laxative. When you’re dieting to reduce your BMI, you’re probably going to get constipated now and then. That’s especially true if you’re following a high protein diet. Flax can help.

Add some flaxseed to your salads or smoothies, or sprinkle some on your yogurt or cereal. This will give you the nutrients you need to stay regular. It’s recommended that you just start with a small amount to determine whether you’re sensitive to it before you add more to your diet.

Flaxseed has some other valuable nutrients in addition to those that act as laxatives. Protein, fiber and omega 3 fatty acids are found in flaxseed and can help keep you healthy as you work to lose weight and lower your BMI.

  • Flaxseed oil and linseed oil are the same thing, and you can find both in your whole foods store
  • Add these seeds, once ground, to your recipes including salads, smoothies and even baked goods
  • Flax is a great source of many nutrients that will keep you healthy as you lose weight

7. Coffee and tea

Caffeine makes a great natural laxative, but be mindful that you don’t drink too much if you’re sensitive! You can get the jitters or even a belly ache, and that’s not going to make you feel any better if you’re constipated.

In addition to providing laxative effects, caffeine has been shown in studies to help increase weight loss and reduce BMI. That’s great news for all you coffee and tea aficionados out there. Green tea, especially, has chemicals called catechins that are antioxidants and also help you lose weight.

When you drink your coffee or tea you can do so cold or iced. Just make sure you watch the sugar content. Don’t add cream or sugar – instead sweeten your tea with a splash of juice or some honey and your coffee is best served black.

  • Coffee and tea have caffeine that can help you lose weight – and are natural laxative foods
  • Studies show that green tea has catechins that can help you drop pounds
  • Be mindful of the sugar content of your coffee and tea, whether you drink it cold or hot

8. Fiber

Fiber itself is a great laxative, but it can also help you if you have diarrhea. It’s one of the superfoods you should be adding to your daily routine if you’re trying to lose weight and lower your BMI.

Plenty of foods are high in fiber naturally, and we’ve talked about several of them here. Other foods you can add to your diet include broccoli, lentils, avocado, popcorn (skip the butter) and bran.

Fiber is great for you. It’s good for your circulatory system, your digestive system and your overall health. Whether you’re trying to reduce your BMI or are just trying to eat more healthy foods, fiber is a terrific option, no matter if you use a food source or a supplement.

  • Fiber is nature’s true superfood, and it’s a great natural laxative
  • You can get fiber through the foods you eat or through supplements and pills
  • Fiber has other benefits to your body as well, so it’s a good addition to any diet


Poop happens to everyone, but if you’re constipated you can get quite uncomfortable! Fortunately, there are natural laxatives that you can actually eat – in the foods you love anyway! Check out these eight best laxative foods the next time you’re feeling like you might need a little help to get things moving.

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