Over-the-counter laxatives are some of the most overused supplements in the world. Instead, try these foods that act as natural laxatives to improve digestion. Natural laxatives, in the form of certain foods, beverages and herbs, have been used for wellness purposes to alleviate constipation for over 2,000 years. People have always known that bowel movements are necessary for good health, but in today’s fast-paced society, a poor diet, stress or frequent traveling can get in the way of you and good digestion.

1. Aloe Vera - Sometimes called aloe “latex,” this substance comes packed with enzymes, vitamins, minerals and electrolytes that help soften stools and heal the gut. For example, anthraquinones are a type of compound present in aloe that act like a laxative by increasing intestinal water content, stimulating mucus secretion and increasing intestinal peristalsis naturally (contractions that break down food).

2. Chia Seeds - One of the benefits of chia seeds is its ability to absorb water in the GI tract and, therefore, work as a natural laxative. Chia seeds provide 10 grams of fiber 40 grams serving. They combine with liquid to form a gelatinous substance that easily moves through your intestines. As a great way to increase the fiber in your diet, chia seeds swell and expand in the digestive tract, absorbing fluids. They’re best for constipation when you also increase your fluid intake, helping them move through the gut easily.

3. Flaxseeds - Flaxseeds are an excellent source of fiber, which adds bulk to your stool and helps it pass through your intestines. They provide about 3 grams of fiber per tablespoon. As an added bonus, flax seeds work to treat both constipation and diarrhea, according to research studies. They’re practically tasteless, and one of the benefits of flaxseeds is it’s easy to use in recipes you already make, like oats, baked goods and smoothies. Just remember that whenever you eat a lot of fiber, you want to also make sure to drink plenty of water, too — since a high amount of fiber without enough hydrating liquids can actually result in even more bathroom troubles! Drinking enough water in general along with a high-fiber diet makes it easier to pass waste from the body and less likely you’ll experience uncomfortable hard stools, bloating, gas, and pains.

4. Leafy Green Veggies - Low-calorie, high-fiber vegetables! Not only a great source of fiber, leafy greens like spinach and kale also provide plenty of magnesium. Magnesium deficiency is one of the most common deficiencies in adults, so eating more comes with many benefits, including better digestive health.Magnesium is an electrolyte in leafy greens that has the natural ability to safely soften stool and help draw in water from your gut.Without enough magnesium, it’s hard for stool to easily move through your system, especially since magnesium is a natural muscle relaxer, which can help stop cramping in the abdomen. If you notice that increasing magnesium-rich foods results in your stools becoming too loose and watery, you can adjust your intake until its comfortable and back to normal.

5. Probiotic Foods - Probiotics are “good bacteria” in your gut that are able to balance various types of “bad bacteria.” They help create a healthy environment in your gut “microflora” and can help keep you free of digestive problems, including constipation or diarrhea. Probiotic foods include things like kefir, kombucha, sauerkraut, kimchi and probiotic yogurt. Just make sure that when buying dairy products, you always choose organic products, as they are easier on digestion, such as goat milk products, organic kefir, raw dairy products or dairy that doesn’t contain A1 casein. It’s possible that low-quality pasteurized/homogenized dairy, or too much dairy in general (especially if someone has symptoms of lactose intolerance), can cause inflammation and contribute to digestive dysfunction.

6. High-Fiber Fruit (Berries, Figs, Apples, Prunes, Pears) - These are some of the best natural laxatives for kids. Fruit provides high levels of fiber and water in addition antioxidants, which can help to reduce inflammation throughout the digestive system. While fresh fruit such as berries, melon and apples are more hydrating and filling, dried fruit like figs, prunes or dates are also a good source of dietary fiber when in a pinch, especially when you consume several at once. Fruits that contain pectin fiber (apples or pears) are especially good choices, since pectin stimulates your bowels. Apple cider vinegar is also an excellent option for naturally treating constipation. For most people, fruit helps relieve constipation while also making you feel comfortably full, but again it comes down to individual reactions to various kinds.Wondering if bananas are a natural laxative, or if they are in fact”binding”? Because bananas contain fiber, resistant starch and potassium, they can help to keep you regular. However, some people report that they contribute to digestive issues and make constipation worse, so it really comes down to the individual. Green, underripe bananas are the best source of resistant starch, so these are most likely to help you go, rather than back you up.

7. Coconut Water — not only does it taste great as an alternative to plain old water or sugary drinks, but it also helps with maintaining healthy electrolyte levels, preventing dehydration and clearing out your urinary tract.For centuries, coconut water has been used for a natural hydration boost due to its high electrolyte content, especially potassium (which it provides 12 percent of your daily value of in every one-cup serving). Because it tastes great, it’s one of the best natural laxatives for kids.In fact, coconut water can be so healing for constipation that some people find drinking too much loosens stools to an uncomfortable level, so start slow.