Like psyllium, prunes are also high in fiber. They also have sorbitol, a type of sugar that helps add water to the digestive tract.
In fact, one study found that prunes seem to be more effective than psyllium in improving stool frequency and consistency¹. The researchers even concluded that prunes “may be a promising intervention for the management of constipation” although they agree that we still need further studies about it.
Another natural laxative food on our list is broccoli sprouts.
Researchers discovered that people who ate 20 grams of broccoli sprouts daily for four weeks developed quicker bowel movements and had less constipation symptoms².
What’s even more promising is that broccoli sprouts don’t seem to have side effects.
Cereals with Wheat Bran
Wheat bran, like most foods on our list, is also rich in fiber.
In one report, researchers found that low-fiber consumers who ate a bowl of breakfast cereal containing wheat bran daily for half a month reported a significant improvement in bowel function and digestive feelings³.
Last in our list of natural laxative foods is yogurt, particularly those containing Bifidobacterium lactis, Lactobacillus acidophilus, and polydextrose.
Researchers discovered that participants who ate 180 ml of yogurt containing these three ingredients daily for 14 days experienced a “shorter colonic transit” compared to those who only had plain yogurt.
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