Brenda Khan
Laxatives are medicines for constipation, which are usually only recommended by doctors if you have problems passing stool. They are not recommended for weight loss, as they are ineffective and can cause adverse effects such as dehydration, electrolyte imbalances, and even liver toxicity. There are five types of laxatives, each acting on your intestines in different ways. While some natural laxatives can be safe and inexpensive, they can also carry risks and have side effects.
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What You'll Learn
Laxatives for weight loss
Laxatives are medications that stimulate bowel movements and relieve constipation. They are often used to treat constipation, a condition caused by infrequent, painful or difficult bowel movements. They have also become a popular method for weight loss. Many people believe that using laxatives can help increase the frequency of bowel movements and allow for quick, easy and effortless weight loss. However, there are serious concerns over the safety and effectiveness of using laxatives for weight loss.
Laxatives do not reduce body fat or promote long-term weight loss. Even at high doses, stimulant laxatives, which encourage the movement of stool through the digestive tract, have only temporary results. Several types of laxatives work by pulling water from your body into the intestines, allowing stool to absorb more water for an easier passage. With this method, the only weight lost is from the water excreted through stool.
There are other safer and more effective ways to achieve a healthy body weight. Doctors recommend making sustainable lifestyle changes, such as eating a nutritious, balanced diet of whole foods, exercising regularly, and drinking more water. These methods are safer and more effective in helping to reach and maintain a healthy weight, which can reduce risk factors for major health problems, such as heart disease and type 2 diabetes.
Misusing laxatives for weight loss can cause serious side effects and health issues, including dehydration, electrolyte imbalance, gastrointestinal damage, liver damage, kidney failure, and even death. Laxative abuse can also lead to dependence, with some people developing laxative dependency due to long-term use. It is important to use laxatives cautiously and only as directed, and to seek professional help if needed, to prevent long-term consequences to your health.
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Natural laxatives
Fiber-rich foods
Fiber is essential for digestion and preventing constipation. Soluble fiber, found in foods like potatoes, apples, berries, legumes, and flaxseeds, dissolves in water to form a gel-like substance that helps soften stools. Insoluble fiber, found in foods like chia seeds, leafy greens, and the outer layers of oats, does not absorb water but increases the bulk of the stool for easier passage. A combination of both types of fiber can be effective in relieving constipation. The United States Department of Agriculture (USDA) recommends consuming 14 grams of dietary fiber for every 1,000 calories.
Prunes and prune juice
Prunes and prune juice are often recommended as a natural remedy for constipation. In addition to their fiber content, they contain sorbitol, a sugar alcohol that has a laxative effect. Apple juice is another source of sorbitol but in lower amounts.
Magnesium citrate
Magnesium citrate is a popular over-the-counter supplement that can be taken in moderate amounts to help relieve constipation. It works by drawing water into the intestines, making it easier to pass stools. Leafy greens like spinach, kale, and cabbage are also rich in magnesium.
Probiotics
Probiotics are live beneficial bacteria that occur naturally in the gut, including Bifidobacteria and Lactobacillus. Consuming probiotic foods or supplements can help improve the balance of bacteria in the gut, which may be beneficial for those with chronic constipation.
Senna
Senna is a herbal laxative that stimulates the nerves in the gut to speed up bowel movements. It is commonly found in products like Ex-Lax and Senokot. However, it is important to exercise caution when considering herbal supplements, as they may be poorly researched and regulated.
It is important to note that while natural laxatives can be beneficial, they should be used occasionally and as directed. Maintaining adequate hydration, following a balanced diet, and exercising regularly are also crucial for digestive health. If constipation persists or is accompanied by other symptoms, it is recommended to consult a doctor or clinical dietitian.
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Dehydration and electrolyte imbalance
Laxatives are medicines for constipation, which are typically only recommended by doctors when other lifestyle changes, such as increasing fibre intake, exercising, and drinking more water, have failed to help with passing stool. While laxatives can be effective in treating constipation, they are not recommended for weight loss and can cause adverse effects when used for this purpose.
One of the main risks of using laxatives is dehydration. Laxatives work by increasing the water content in the stool, making it softer and easier to pass. This can lead to dehydration if not paired with adequate fluid intake. Dehydration can have serious consequences, including heart problems, kidney failure, and even death in extreme cases. It is important to note that laxatives should not be relied on solely to treat constipation; instead, they should be used in conjunction with a high-fibre diet and increased water intake to ensure proper hydration and bowel function.
Additionally, the use of laxatives can lead to an electrolyte imbalance in the body. Electrolytes are essential minerals and salts, such as sodium, potassium, and magnesium, that are absorbed in the colon. These electrolytes are crucial for the proper functioning of muscles and nerves, including those in the heart and colon. Prolonged use of laxatives can cause a loss of electrolytes, leading to an imbalance that can result in constipation, diarrhoea, and muscle weakness. This, in turn, can further contribute to difficulty in passing stool and impact overall health.
The colon plays a vital role in maintaining electrolyte balance. When laxatives are overused, they can interfere with the colon's ability to absorb water and electrolytes efficiently. This disruption can lead to a depletion of electrolytes in the body, causing an imbalance. It is important to understand that the colon is not simply a waste disposal system; it is a complex organ that plays a critical role in maintaining the body's fluid and electrolyte balance. Therefore, the frequent use of laxatives can disrupt this delicate balance and have negative consequences for overall health.
The use of laxatives, especially for weight loss, can be unsafe and is generally not recommended by doctors. While they may provide temporary relief from constipation, the potential risks of dehydration and electrolyte imbalance outweigh the benefits. It is crucial to address constipation through dietary and lifestyle changes, such as increasing fibre intake, staying hydrated, and exercising regularly, rather than relying on laxatives as a quick fix. Consulting a doctor or a clinical dietitian is advisable to determine the best course of action for treating constipation and maintaining overall health.
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Constipation and gut health
Constipation can be occasional or chronic, and its causes range from a sedentary lifestyle to gastrointestinal conditions such as irritable bowel syndrome. In almost every case of constipation, food is an important factor. A well-balanced diet, regular exercise, and drinking more water are often recommended as the first steps to relieve constipation.
Fiber is a major component of foods that relieve constipation. It adds bulk to the stool and provides other digestive benefits. There are two types of fiber found in food: soluble fiber and insoluble fiber. Soluble fiber breaks down easily in water and becomes a gel, which helps the colon hold onto water. This can soften the stool and help pass it more easily. Insoluble fiber, on the other hand, is what we think of as roughage. It is the material from food that the body cannot break down in digestion, so it leaves the body much as it enters. Foods rich in one or both kinds of fiber can relieve both occasional and chronic constipation.
High-fiber foods include whole vegetables and fruits with the skin, nuts and seeds, legumes (such as chickpeas, lentils, and black beans), popcorn, and whole grains (such as oats, brown rice, rye bread, whole wheat pasta, quinoa, teff, and buckwheat groats). The BRAT diet—bananas, rice, applesauce, and toast—is recommended by dietitians for a range of digestive issues, including constipation.
Intermittent fasting can have variable effects on bowel movement regularity since there are so many different schedules to choose from. The keto diet, with its high levels of fat, can also cause constipation.
A new Cedars-Sinai study has also shown how microorganisms in the human gut can trigger constipation in some people. The study showed that disruption in a patient's gut flora, specifically the overgrowth of archaea—unique microorganisms in the gut microbiome that produce methane—could be linked to constipation.
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Safe alternatives
Laxatives are not recommended for long-term use and should only be used occasionally and for a maximum of one week at a time. They are also not a suitable method for weight loss. Instead, there are several safe alternatives to laxatives that can help with constipation:
- Increase your daily intake of fibre: Try to eat about 30g of fibre a day. Foods rich in soluble and insoluble fibre can make a difference.
- Drink more water: Water is essential to helping fibre work effectively. The large intestine draws water out of the stool before it is passed out of the body. Therefore, staying hydrated is crucial to preventing constipation.
- Exercise regularly: Constipation can be caused by a sedentary lifestyle. Therefore, exercising regularly can help to prevent constipation.
- Intermittent fasting: Research shows that intermittent fasting can be a way to manage your weight and prevent or even reverse some forms of disease. However, it may have variable effects on bowel movement regularity since there are so many different schedules to choose from.
- Commercially available constipation supplements: When used occasionally and as directed, supplements with psyllium husks or guar gum are safe for most people. However, use caution when considering other herbal supplements, pills, powders or laxative "teas", especially for long-term use.
- Speak to a doctor: If you are constantly needing to take laxatives, see your doctor. They may be able to offer you alternative medications that are more helpful than over-the-counter laxatives.
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Frequently asked questions
Laxatives are medicines for constipation and are not meant to be used for weight loss. Doctors do not recommend laxatives for weight loss as they are ineffective and can cause adverse effects like dehydration, electrolyte imbalances, and gut irritation.
The side effects of using laxatives include diarrhea, dehydration, and electrolyte imbalances. Long-term use of laxatives can change the way your bowel functions and may cause constipation.
Yes, there are many natural laxatives that can help improve digestive health and relieve constipation. These include legumes (beans, chickpeas, lentils, peas, and peanuts), flaxseeds, kefir, and castor oil.
Constipation can be relieved by consuming foods high in fiber, such as fruits, vegetables, whole wheat foods, and probiotics. Staying hydrated and increasing water intake is also important for constipation relief.
