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Foods with a laxative effect are those rich in fiber and water, favoring intestinal transit and helping to increase the volume of feces. Some of the foods with a laxative effect are papaya, plum, pumpkin, chia seeds, lettuce and oats. , since water is essential for hydrating the fibers and facilitating the passage of feces throughout the intestine.
Some foods that have a laxative effect and that should be included in the daily diet 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 these foods, 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.
Check out more options of fruits rich in fiber and that may have a laxative effect:
Amount of Fiber in Fruits
The following table indicates the amount of fiber and water per 100 g of fruit:
Fruit | Amount of fiber per 100 g of fruit | Amount of water per 100 g of fruit |
Papaya | 2.3 g | 88.2 g |
Fig | 2.3 g | 79.1 g |
Wait | 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 |
Grape | 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.
Laxative foods for baby
It is common for the baby's intestines to become constipated, and it is important to include foods such as:
- Fruits: Papaya, orange, avocado, 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.
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 cup of plain yogurt with 3 prunes + 1 slice of wholemeal 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 whipped 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 |
In addition to natural yogurt, kefir and kombucha are also rich in probiotics, good bacteria that will help the bowel function, improve mood and strengthen the immune system.