Adult Constipation

Laxatives should never be used to compensate for a bad diet. Fiber—indigestible material that the intestines work to push out of the system—is absolutely essential to a healthy digestive system, so make sure you eat lots of it. You can do that by eating lots of fruits, vegetables and whole grains. You should also stay away from pastries and breads made with refined flour, and be sure to drink plenty of water.

Bulk laxatives are the gentlest solution to occasional constipation, especially if you have sensitive or inflamed bowels. Bulk laxatives are often safe to use even when you have intestinal inflammation, hemorrhoids, or colitis or are pregnant or nursing. If you have any of these conditions, ask your doctor if these kinds of laxatives are safe for you to use. Even if you have an iron gut, you should use a bulk laxative as your first choice.

The most popular bulk laxative is psyllium, an herbal remedy that is sold in drugstores. A close relative of the common North American weed plantain, psyllium grows in arid climates and depends upon its seed husks to absorb enough water to sprout. In your intestine, this same action moves everything along like a bulldozer. In a 1987 study, psyllium helped 80 percent of the people whose constipation was due to irritable bowel syndrome. Psyllium products carry warnings about the possibility of developing an allergy to this herb, but you probably don't have to worry about this if you're planning to use the product at home. The few people who have developed allergies or become sensitive to psyllium were health care workers, such as nurses, who were overexposed to it at work while dispensing it to patients.

Laxative syrups and tablets of the once-popular herbs cascara sagrada and senna are still sold in many U.S. drugstores. Cascara and its European counterpart, buckthorn, are favorites of herbalists and pharmacists alike. After having cascara introduced to them by Native Americans, missionary priests in late nineteenth-century California were so impressed with the herb's action that they christened it cascara sagrada, which means "sacred bark" in Spanish. The stronger-acting (but cheaper) senna, a shrub from the Middle East, is the most often purchased laxative herb in North America.

Both of these herbs are considered "irritating" laxatives since they work by aggravating the intestine and causing the body to order an evacuation. They are safe if used in small amounts and for a short period, but remember to go easy with them. Long-term use, especially for more than a week at a time, can make your body forget how to operate on its own and may also encourage hemorrhoids. Nursing mothers should also be careful—these laxatives find their way into breast milk.

Cascara is considered the gentlest of the irritating laxatives since it works primarily through the nervous system and only partly by causing intestinal irritation. Like many herbs, cascara has more than one function—it also helps improve the tone and function of the intestines. Because of this, herbalists suggest it as a tonic to the intestinal tract. In contrast, the irritating laxatives aloe and Turkey rhubarb are much stronger and should be used with care. (Do not confuse the laxative aloe with the healing-enhancing aloe juice. Although these two treatments come from the same plant, the laxative is the yellowish layer right next to the leaf that is removed before making the juice.) And while Grandma may have thought castor oil was a good natural laxative, we now know it should never be used as a laxative because it can produce dehydration and mineral imbalance.

You can take less of any laxative by taking licorice with it. Licorice, which is itself a light laxative, makes the intestine much more responsive to other laxatives. Irritant laxatives should also be combined with an herb to relax the intestines and prevent cramping. Some of the most popular of these are peppermint, ginger and fennel.

If you buy laxative as a syrup or pills, follow the directions on the bottle—the recommended dose is usually a teaspoon of syrup or two capsules. You can also take a tincture. You might even make laxative tea, but it is very bitter.

Be warned that laxatives have a time delay. Irritating laxatives take 6 to 12 hours to work, and bulk laxatives take even longer, 12 to 24 hours. I know of people who took one dose, waited only half an hour for results, then took more and more. Eventually, the laxative did work—and the constipation quickly became diarrhea! I am sure that those people will never make that mistake again.

One way you can make a tasty laxative snack is to soak stewed prunes, figs or dates—all natural laxatives—in licorice tea. This works especially well for children and uncooperative adults who refuse to swallow anything that even vaguely hints of being medicine. Another good laxative technique for the reluctant is a massage oil made with essential oils that are gentle laxatives, such as chamomile, marjoram and peppermint. Use this oil to massage the abdomen for about five minutes. The laxative effect of the massage is not as strong as if you take the herbs internally, but the massage does help relax intestinal muscles and get them moving.

Another laxative herbal food, which is popular in India, is tamarind pulp. In North America, it is sold in Indian grocery stores and in many natural food stores. This pulp, which comes from the pods of the tamarind tree, is a gentle laxative that improves general sluggishness of the bowels. Take one to two tablespoons of the pulp in the evening, or use it as a flavoring in an Indian dinner.

Licorice-Soaked Prunes

½ teaspoon licorice root

½ cup water

3 stewed prunes, 3 stewed figs or 2 stewed dates

Make a tea by simmering the licorice in water for a couple of minutes. Remove from heat and steep for about 15 minutes. Strain and soak fruit in tea for at least a few hours. Eat cold or slightly warmed.

Herbal Laxative Syrup

1 teaspoon honey (or barley syrup or some other natural liquid sweetener)

2 teaspoons cascara sagrada bark tincture

1 teaspoon licorice root tincture

½ teaspoon tincture of fennel, ginger or peppermint

Warm honey enough to make it liquid. Combine it with remaining ingredients and stir well. Take 1 teaspoon.

Psyllium Seed Bulk Laxative

1 teaspoon psyllium seed husks

1 cup warm water

1 tablespoon lemon juice (optional)

½ teaspoon honey (optional)

Mix seedhusks in water and stir. Flavor with lemon juice and/or a little honey, if desired. Quickly (before husks thicken) drink 2 teaspoons. Take once a day, preferably in the morning. Drink extra water throughout the day to help the seeds swell.