Foods with a laxative effect such as papaya, plum and pumpkin are rich in fiber and water and therefore help to loosen the intestine. These foods should be consumed daily, as they help to increase the volume of feces and facilitate intestinal transit.
Some examples of foods with a laxative effect are:
- Vegetables: lettuce, arugula, watercress, kale, broccoli, eggplant and zucchini;
- Grains: oats, oat bran, wheat bran, corn, lentils, quinoa;
- Seeds: chia, flaxseed, sesame;
- Oilseeds: chestnuts, peanuts, almonds, walnuts;
- Drinks: coffee, red wine, a goblet after the meal, lemongrass tea and sacred cascara;
- Fruits: papaya, fig, pear, apple, plum, kiwi.
In addition to consuming some of these foods daily, you should also remember to drink 1.5 to 2.0 liters of water per day, as it will hydrate the fibers in the food and make it easier for the stool to pass through the intestine. In addition, consuming plain yogurt at least 3 times a week also helps maintain good intestinal flora and fight constipation. See 3 recipes for homemade natural laxatives .
Laxative foods for baby
It is common for the baby’s intestine to become constipated, and it is important to include foods such as:
- Fruits: Papaya, orange, avocado, dwarf banana, grape, melon, fig, plum, watermelon, mango, pineapple;
- Vegetables: pumpkin, almond, tomato, cucumber, kale, spinach, sweet potatoes, green beans and leafy vegetables,
- Cereals: Brown bread, oats, brown rice, brown pasta and corn;
- Legumes: peas, lentils and beans.
Babies need less fiber than adults and should consume only small amounts of the foods listed above each day. In addition, babies over 1 year old can also consume natural yogurt, which contains microorganisms that improve intestinal flora and fight constipation. See 4 examples of homemade laxatives for babies .
Amount of Fiber in Fruits
See the table below for a list of laxative fruits, classified according to the amount of water and fiber they have:
|Fruits||Quantity of Fibers per 100 g of fruit||Amount of Water per 100 g of fruit|
|Papaya||2,3 g||88,2 g|
|Figo||2,3 g||79,1 g|
|Money||2,2 g||85,1 g|
|Apple||2,1 g||82,9 g|
|Plum||1,9 g||88,0 g|
|Kiwi||1,9 g||82,9 g|
|Orange||1,8 g||86,3 g|
|grapes||0,9 g||78,9 g|
It is important to remember that the consumption of fiber must be accompanied by a good consumption of water, since consuming too many fibers throughout the day without drinking enough water can cause the opposite effect, worsening constipation.
Bowel release menu
The following table shows an example of a 3-day menu rich in fiber to fight constipation.
|Meal||Day 1||Day 2||Day 3|
|Breakfast||1 cup of coffee with milk + 1 slice of whole grain bread with cheese and sesame||vitamin: 2 slices of papaya + 1 col of oat soup + 1/2 col of chia soup + 200 ml of milk||1 glass of plain yogurt with 3 prunes + 1 slice of whole grain bread with egg|
|Morning snack||3 prunes + 5 cashew nuts||1 pear + 10 peanuts||2 mashed papaya slices with 2 col of chia tea|
|Lunch dinner||4 col of brown rice soup with broccoli + chicken in tomato sauce + vegetables sautéed in olive oil||wholemeal pasta with tuna + pesto sauce + salad with cabbage, raisin, eggplant and zucchini||pumpkin puree + roast pan + green salad with olive oil and corn|
|Afternoon snack||1 plain yogurt with papaya and 1 col of honey soup||1 cup of coffee + 2 slices of brown bread with egg + 1 col of sesame tea||Avocado smoothie|