Foods With Laxative Effect

Foods with laxative effect are those rich in fiber and water, promoting intestinal transit and helping to increase the volume of stool. Some of the foods with laxative effect are papaya, plum, pumpkin, chia seeds, lettuce and oatmeal, being important to include them in the daily diet, in addition to the intake of 1.5 to 2.0 liters of water per day, since water is essential to hydrate the fibers and facilitate the passage of stool along the intestine.

Some foods that have laxative effect and should be included in the daily diet are:

  • Vegetables: lettuce, arugula, watercress, cabbage, 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 one glass after meal, lemon balm and cascara sagrada tea;
  • Fruits: papaya, fig, pear, apple, plum, kiwi.

    • In addition to these foods, consuming natural yogurt at least 3 times a week, also helps to maintain a good intestinal flora and fight constipation. See some recipes for homemade natural laxatives.

    Learn more options of fruits rich in fiber and that may possess laxative effect:

    Foods with laxative effect

    Amount of fiber in fruits

    The following table indicates the amount of fiber and water per 100 g of fruit:

    It is important to remember that fiber consumption should be accompanied by a good water intake, since consuming a lot of fiber during the course of the day without drinking enough water can cause the opposite effect, aggravating constipation.

    Laxative foods for baby

    In case the baby suffers from constipation, it is possible to include some foods in the diet to help soften the stool, these are:

  • Fruits: papaya, orange, avocado, ripe banana, grape, melon, fig, plum, watermelon, manga, pineapple;
  • Vegetables: squash, almond, tomato, cucumber, cabbage, spinach, sweet potato, green bean or green bean and leafy vegetables,
  • Cereals: whole wheat bread, oatmeal, brown rice, whole wheat pasta and corn;
  • Legumes: peas, lentils and beans.

    • Babies need less fiber than adults and should consume only small amounts per day of the above foods. In addition, babies older than 1 year can also consume natural yogurt, which contains microorganisms that improve intestinal flora and fight constipation. 

    Sample menu for constipation

    The table below shows a sample 3-day, fiber-rich menu to combat constipation:

    Morning breakfast

    In addition to plain yogurt, kefir and kombucha are also rich in probiotics, good bacteria that help the gut function, improve mood and strengthen the immune system. Learn what probiotics are. 

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