Stop the Strain: 7 Natural Laxatives Doctors Recommend for Constipation Relief After 50
Constipation is common in midlife—these natural laxatives actually work
Constipation isn’t just the occasional “off” day. Doctors define it as fewer than three bowel movements a week, stools that are hard or lumpy, or straining to pass them. But it’s worth spelling out, says Beth Motley, MD, a family medicine physician in Greenville, SC, because people often have their own idea of what it means. And that can leave them unsure of when to treat constipation or whether a natural laxative will help.
“Some people only have two bowel movements a week and think that’s normal,” says Dr. Motley, MD. “Others get concerned if they skip a single day.” In either case, natural laxatives for constipation can be a safe medical option to help restore regularity.
Why constipation becomes more common after 50
As we age, digestion naturally slows. “The muscle contractions that move stool through the colon get weaker over time,” explains Dr. Motley. “The longer stool stays in the colon, the more water is reabsorbed, and that makes it harder to pass.”
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Hormone changes around menopause can add to the problem as estrogen and progesterone, reproductive hormones that fluctuate and then diminish, also affect the digestive system. “Progesterone helps relax the smooth muscle of the gut, so when levels drop, that can disrupt the normal rhythm of bowel movements,” says Dr. Motley. “Estrogen keeps tissues hydrated, and when it falls, stools can become drier.”
Other factors like moving less, eating less dietary fiber or taking medications such as opioids, calcium channel blockers, diuretics or some antidepressants can also contribute to chronic constipation, she says.
7 natural remedies for constipation relief
Drink more water
Hydration helps soften stools and supports easier passage.
Aim to drink regularly throughout the day instead of waiting until you feel thirsty, says Dr. Motley. A mug of hot water or warm lemon water can also help relax the digestive system and stimulate a bowel movement. And it’s smart to limit dehydrating beverages: alcohol and caffeinated drinks like coffee and cola can have a diuretic effect, she adds.
Add fiber gradually
Only five percent of Americans meet daily fiber intake goals, Dr. Motley notes, even though eating more fiber-rich foods is one of the best ways to relieve constipation. Beans, whole grains, fruits, vegetables, flaxseed, and chia seeds absorb water, add bulk, and help soften stool so it’s easier to pass. Dr. Motley advises starting slowly and increasing gradually to prevent gas or bloating. Always drinking enough water to keep things moving, she adds.
Sorbitol-rich fruit like prunes
“Prunes really are a natural laxative,” Dr. Motley says. “They contain sorbitol, which draws water into the colon to relieve constipation.” They are safe daily, but there’s no set amount that works for everyone and too much at once could cause loose stool or cramping. Other fruits with natural sorbitol include plums, peaches, apricots, cherries, nectarines, and apples.
Boost magnesium naturally
“Foods like almonds, pumpkin seeds, spinach, bananas, avocado, and quinoa are naturally high in magnesium, and those can help relieve constipation,” says Dr. Motley. She notes these foods can be eaten daily, while magnesium supplements should be used with caution in people with kidney health conditions.
Kiwi and aloe vera juice
“Kiwis contain an enzyme called actinidin that supports the digestive system and helps with regularity,” says Dr. Motley. Aloe vera juice, she adds, “has compounds with a mild stimulant laxative effect, but it’s best used only occasionally since too much can cause cramping or diarrhea.”
Move after meals
Physical activity stimulates natural contractions of the digestive system. “Anything that moves your core, such as walking, yoga, will help get bowel movements more regular,” says Dr. Motley. “Even 10 or 15 minutes after a meal can help.”
Consider cutting dairy
Dairy is a well-known trigger for constipation. The proteins in cow’s milk (like casein) can slow gut motility, Dr Motley explains. And since dairy foods contain little to no fiber, they replace fiber-rich foods that help keep stools soft and regular.
“Clinical studies have shown that removing cow’s milk from the diet can resolve chronic constipation even in those who are otherwise unresponsive to laxatives,” she adds. “Honestly, sometimes it’s the place that I start—cutting out dairy then following up in a few weeks.”
Smart OTC options if needed
When natural remedies don’t provide enough relief, over-the-counter laxatives may help. But Dr. Motley stresses they’re best for short-term use.
- Bulk-forming laxatives, such as psyllium (Metamucil) or wheat dextrin (Benefiber), work the same way as added dietary fiber. “They help form soft, bulky stools that are easier to pass,” Dr. Motley explains. “But with these, it’s always important to drink plenty of water, or constipation can actually get worse.”
- Osmotic laxatives (like polyethylene glycol/MiraLAX) draw water into the colon to soften stool. “They can be effective, but side effects like bloating, cramping, or diarrhea are possible,” she notes.
- Stool softeners (like docusate sodium/Colace) add moisture to the stool to decrease straining. They’re safe for occasional use, but they’re not intended as a long-term solution, she says.
- Stimulant laxatives, such as senna (Senokot) or bisacodyl (Dulcolax), and rectal suppositories trigger contractions in the digestive system to help people pass stool quickly. “These work fast, but if they’re used too often, your body can become dependent on them,” she cautions.
When to see a doctor about constipation
Most constipation can be managed with natural remedies and occasional OTC help, but some symptoms should prompt a call to your doctor. Dr. Motley says to seek medical advice if you notice:
- Blood in your stool
- Unexplained weight loss
- Severe abdominal pain
- A sudden change in bowel habits without a clear cause
- No improvement after trying natural remedies and OTC stool softeners
“If constipation is new for you, or your symptoms are severe, don’t ignore it,” she cautions. “It could be a sign of something more serious, like an obstruction or, rarely, colon cancer.” For most women, though, simple steps such as staying hydrated, adding more dietary fiber and using gentle natural laxatives are enough to relieve constipation and keep the digestive system comfortable.
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