Natural Laxatives

While everyone sings the praises of the low-carb diet, there’s one offshoot of this trend that rarely gets mentioned, however, and that’s constipation. While the more common low-carbs diets such as Atkins or the South Beach diet both advocate salads and various vegetables, in practice they are often low-fiber diets, and that can quickly lead to bowel regularity problems. Reports are that about half the individuals who go on these diets, or variations of them, experience constipation problems.

The fact hasn’t gone unnoticed by the pharmaceutical companies. GlaxoSmithKline has experienced a jump in sales of its fiber laxative, Citrucel. Procter and Gamble has also started promoting its Metamucil product as a “zero net carb” product to help with the bowel regularity problem. Both of these companies see this as a huge opportunity to begin marketing their regularity products to younger consumers instead of just the geriatric crowd.

And, thanks to this diet fad, their target audience is changing to a younger age group. These two products are just part of the $350-million laxative market, and companies know that the sooner you get a customer hooked on one of these products, the greater the chance the customer will end up staying with them for life.

I have a better suggestion for you, if you have bowel regularity problems from a low-carb diet or other cause. Rather than opting for one of these fiber products, start including oats and oatmeal in your diet. Oats are not carb-free, but their benefits far outweigh their carb content. Oats are one of the simple solutions that inexpensively eliminate and prevent dozens of bowel problems.

For more information on bowel changes or other common digestive problems, visit Dr. Williams’ Web site.

Algin—a non-digestible fiber from brown seaweeds like kelp—is a secret weapon in fighting body toxins, especially mercury.

When algin absorbs water, it expands into a gel, providing a bulk laxative effect. It also binds to various toxins like mercury, cadmium, and even radioactive materials.

Heavy metals like mercury have a half-life of 15 to 20 years in the human body, meaning it takes that long for just half the mercury to be eliminated without any help. This helps explain why symptoms like fatigue, brain fog, memory loss, nerve pain, et cetera, are often the first symptoms of chronic toxicity.

Fortunately, you can fight back with algin. It is readily available and relatively inexpensive. Nature’s Sunshine makes an algin product that can be found in health food stores and or online. I recommend taking two capsules with each meal for 10 days to help detoxify the body naturally.

For more information on body toxins, how to detoxify the body, and eliminating body toxins, visit Dr. Williams’ Web site.

Prebiotics are substances that bacteria feed on or ferment, and are necessary to maintain a healthy bacterial balance. Most prebiotics are oligosaccharides, or long-chain sugar molecules. They’re considered to be indigestible fiber, and they mostly are, at least from our perspective. But from the perspective of the bacteria, they’re quite digestible.

Whey is a particularly effective prebiotic because of the sugars it contains. (There’s one more reason to start your day with a whey protein shake.) However, many other foods and compounds are also effective as probiotics. One that’s gotten some exposure lately is inulin, from chicory root.
 
Another that’s receiving increased attention is the kiwifruit. Studies from Hong Kong and elsewhere show that eating kiwi decreased constipation and laxative use in constipated patients by improving bowel transit time. (World J Gastroenterol 07;13:4771–4775)

Some of the benefit of kiwi comes from the fiber contained in each piece. The fruit also contains enzymes that aid in digestion and improve bowel motility, the pulsations that help move food through your digestive tract. I know that kiwi isn’t the cheapest variety of fruit available in your grocery, and it’s a very seasonal item in most parts of the country. In addition, the participants in the studies I mentioned were eating around three pieces of the fruit a day.

For those reasons, I’ve been looking for substitutes for kiwi. It turns out that the best substitute is a concentrate of kiwi itself. This concentrate maintains all the enzyme activity of the whole fruit, while packing the prebiotics into a much more convenient form.

Prebiotics are often combined with probiotics to create what’s called a synbiotic. Research in animals shows that synbiotics can help reduce the risk of colon cancer. (Food Chem Toxicol 2009 Dec 21)

Synbiotics also improve healing in patients who have undergone surgery or experienced significant injury. Trials in Greece with trauma patients showed that treatment with synbiotics reduced inflammation and the risk for pneumonia and blood infections, as well as length of stay in intensive care and the amount of time spent on mechanical ventilation. (J Trauma 09;67:815–821) (World J Surg 06;30:1848–1855)

If you find that you’re currently taking a probiotic supplement, and you’re not seeing the probiotics benefits you expected, it could be due to a lack of appropriate prebiotics.

For more information on probiotic benefits, body digestion, or bowel regularity in general, visit Dr. Williams’ Web site. While there, you can also sign up for Dr. Williams’ FREE eLetter or subscribe to his monthly newsletter.

You can improve your bowel regularity by using biofeedback, according to a recent study out of the University of Iowa.

As many as 10 million people who experience chronic bowel irregularity have a condition known as "dyssynergic defecation," in which the muscles of the bowel aren't working together as they should to push stool out of the digestive tract. Patients who have this condition find that their bowel problems aren't relieved by conventional treatments for bowel irregularity.

A course of biofeedback training provided at least some relief from bowel problems in every patient in a small study. Thirty percent of the participants were able to stop using laxatives after a three-month course of biofeedback training. At one-year followup, the benefits remained, with continued improvement in bowel regularity for those who had the training.

This training isn't for everyone, certainly. The procedure sounds uncomfortable, to say the least--it involves a probe inserted in the rectum to measure muscle contractions in the lower bowel. But if you're not experiencing relief from bowel irregularity with your current program, then it might be worth investigating.

Bowel regularity requires two kinds of fiber, not just one. Fiber can be either soluble or insoluble.

Soluble fiber dissolves in your gut, and acts as a natural stool thickener. You might not think that would be a good thing for someone who's experiencing constipation, but in fact the soluble fiber absorbs a lot of water--which helps keep things moving along smoothly. Foods high in soluble fiber are just about the perfect natural laxatives.

Insoluble fiber doesn't dissolve. Instead, it provides bulk for your gut muscles to push against as they move stool through your system.

Traditionally recommended sources of fiber are mostly high in insoluble fiber. While they are helpful in relieving bowel irregularity, remember that you need sources of soluble fiber, too. So when you're going for the crunchy vegetables and whole grains, don't forget fruits and oats as well--excellent sources of soluble fiber.

Rye bread is one of the more effective natural laxatives, according to a study published in the Journal of Nutrition.

Participants were given either white bread, whole-grain rye bread, probiotic digestive supplements, rye bread plus the probiotics, or their usual laxative. Those who ate just the rye bread showed greatly decreased bowel transit time, which means that their stool was in their body for much less time--a good thing.

Though the participants ate a lot of rye bread--about 8 ounces per day--you can still get the benefits. Switch from regular white bread to whole-grain rye bread, and even if you're eating just a couple slices of toast every morning you can expect to see an improvement in your digestion.

As an aside, I thought it was odd that the researchers chose the probiotic Lactobacillus rhamnosus for this trial. It's pretty well known that L. rhamnosus is beneficial for vaginal health and as a diarrhea treatment. Why you'd test a diarrhea treatment as a constipation treatment is beyond me. Someone is going to trot this study out as "proof" that probiotics "don't work." Use a bacteria such as Bifidobacterium longum, which is known to be an effective constipation treatment.

Constipation and bloating wouldn't seem connected to your glands, but in fact thyroid malfunction can easily result in bowel irregularity.

Your thyroid interacts with nearly every body system, including your intestines. An underperforming thyroid can result in poor bowel motility, meaning that the muscles that move stool along aren't doing their job properly.

Using natural laxatives from time to time will help, but to head off bowel irregularity you need to get your thyroid under control. I recommend the natural thyroid supplement Thytrophin, made by Standard Process. You can find it in several places over the Internet; take three tablets daily, one with each meal.

A constipation treatment that's made its way into conventional medicine is senna leaf. This natural laxative improves bowel regularity within 24 hours.

Senna is a stimulant laxative, so you should not use the digestive health supplements more than once or twice a month. Overuse can create dependence to the point where your bowels simply stop working on their own.

You can find senna in the popular natural laxative product Senokot, or you can make your own senna leaf tea. Bring one quart of water to a boil, and turn off the heat. Add 1/2 teaspoon each of senna leaves, caraway seeds, fennel seeds, and peppermint leaves. Let the mixture steep for 15 minutes, then filter through a cheesecloth. Drink 1 cup in the morning then 1 again at night.

The added herbs ease senna's effects by calming the digestive tract to prevent unpleasant bowel changes.

My number-one recommendation as a constipation treatment is, of course, increasing fiber in your diet. Fiber is simply indigestible carbohydrates. And while you might think that "indigestible" = "bad," your gut muscles need something to push against to maintain bowel regularity.

• Fiber also absorbs fats and toxins that enter your digestive tract, either from your food or as digestive byproducts. The faster digestive products move through your bowel (known as "transit time"), the less of these toxins get reabsorbed on their path out of your body.
• Fiber also acts as a natural laxative, soaking up water as it passes by and making your stool softer and easier to pass.
• As I've mentioned before, fiber supports probiotic benefits by feeding the good bacteria in your system.

Good sources of fiber include the obvious: fruits and vegetables, and whole grains.

Believe it or not, there is one caution with regards to fiber, however. When you increase your fiber intake, do it slowly. Increasing your fiber intake too quickly can produce bloating and gas for a few days until your system adjusts to the change.

Bowel regularity isn't exactly a dinner party topic, but for many people it's among the most common digestive problems, and it's right at the top of their list of health concerns. Fortunately, it's relatively easy to address.

Unfortunately, our society's concept of "bowel irregularity" is very much skewed. In truth, if you're eating three meals a day, you should be "going" three times a day.

I realize that three-a-day isn't a realistic goal for many people. Nevertheless, you should be going at least once a day. Any less isn't just "normal for you," it's constipated.

Over the next few weeks I'll review some very effective remedies for constipation. Some will be natural laxatives, and some will be simple dietary changes. Regardless of which one you prefer, you'll be able to experience bowel changes that will make you more comfortable, and improve your health at the same time.

Many common bowel problems can be cured with kiwifruit. Studies from Hong Kong and elsewhere show that eating kiwifruit decreases constipation and laxative use in constipated patients by improving bowel transit time.

Some of the benefit of kiwifruit comes from the fiber contained in each piece. The fruit also contains enzymes that aid in digestion and improve bowel motility, the pulsations that help move food through your GI tract.

I know that kiwifruit isn’t the cheapest variety of fruit available in your grocery, and it’s a very seasonal item in most parts of the country. In addition, the participants in the studies I mentioned were eating around three pieces of the fruit a day. That much added fiber can cause bloating and gas in people who aren't used to it. 

Nevertheless, kiwifruit looks like a fine addition to your diet, to help clear up bowel irregularity.

There's a home remedy for one of the most common digestive problems--constipation--that your grandmother would recognize. It's good old faithful castor oil.

While I wouldn't exactly call castor oil a "digestive supplement," it is highly effective at producing a good digestive cleansing. Castor oil works in two ways. First, it stimulates the muscles in your gut, moving things along. And second, it lubricates your intestinal walls, making it easier for everything to pass through.

While I never had the benefit of castor oil in my home as a child, my dad says that the taste is unforgettable--which is why I'm glad to report that castor oil is now available in capsules, from companies such as NOW Foods. Everyone's gut is a little different, so you may have experiment to find just the right dosage for you. It can take four to six hours for this natural laxative to kick in, so give it a chance to work before deciding that you need "a little more."

And, as always, remember that any laxative, even a natural laxative such as castor oil, is for once-in-a-while use only. If you're experiencing a consistent bowel problem, whether it's constipation or diarrhea, you'll get better results by working on your diet than you will by looking for chemical help.

One of the most basic steps you can take in a full body cleansing and detoxification program is a colon cleansing. You'll notice that nearly every natural detox program focuses on bowel regularity. There's a reason for this: Your gut receives all manner of body toxins as they're cleaned from the blood in the liver, then dumped into the gut through the bile. Any measures you can take to help remove toxins from your intestines lessens the risk that they'll be reabsorbed before they've had a chance to be eliminated.

A thorough digestive cleansing also requires a little maintenance afterward so you can keep up the benefits. Even so, an effective program is remarkably simple.

• Add more fiber (of course). No matter how healthy your gut is, if it doesn't have something to push against, you're headed for bowel irregularity. Don't bother counting fiber grams; just add more fruits and vegetables to your diet, and replace any "white" foods (bread, pasta, etc.) with whole-grain versions.
• Try a natural laxative. If you find that adding fiber isn't enough to produce the bowel changes you want, then add a laxative to your regimen for up to two weeks. Avoid the chemical-based products (which tend to be hard on your digestive tract) and look for ones that contain herbs such as senna or cascara sagrada.
• Heal your gut with glutamine. The amino acid glutamine is a basic food for the cells that line your gut wall. Glutamine is found in most high-protein foods such as meat and beans, but for focused gut healing take an additional 5 grams a day.
• Take a daily probiotic. Benefits of probiotic supplementation come from normalizing the bacterial balance in your gut. Healthy gut flora promote a healthy gut wall, which means that you're not reabsorbing all the environmental toxins that have just been cleaned by the liver.

That's the basics. You should begin to see the benefits of a colon cleanse almost immediately, as you just feel lighter and more refreshed. The benefits will continue long after, as other organs have their loads lightened (because they're not trying to get rid of everything that wasn't leaving through your colon.)

• Your skin will be clearer.
• You'll breathe more easily.
• You'll think more clearly.

All in all, a regular colon cleansing is well worth the effort.

As I scan blogs and news sources on the Web, I see consistent questions about the use of laxatives. Everyone needs a little help from time to time. But if you're relying on chemical help most days, even a natural laxative, then there's something more fundamentally wrong.

If you find that you're having difficulty "going," then you could likely use a good shot of bacteria. As revolting as it may sound to some people, you're taking in bacteria all the time, in your food and drink. Most of them are harmless. A few cause serious problems, such as botulism. But some are actively beneficial, bacteria known as probiotic--"for life"

Our ancestors got these bacteria from fermented foods such as yogurt and sauerkraut. Now days, for most people it's more convenient to get them in the form of digestive supplements. Probiotic benefits include improved bowel regularity: less constipation (and less diarrhea, too, if that happens to be your concern).

The bacteria work to convert the food you ate into waste to be expelled. The right balance of bacteria will go a long way toward eliminating any bowel irregularity you may be experiencing.