Natural solutions: Relieving constipation with herbs
By Marie, dietician and specialist advisor in nutritional supplements at Pleine Forme
Over 15 years of experience in personalized support for digestive well-being
Imagine having to decline a dinner invitation because you haven't been to the bathroom in three days. Or experiencing that persistent feeling of abdominal heaviness that ruins your day. Constipation affects millions of people, and beyond the physical discomfort, it truly impacts your quality of life and self-confidence. Faced with this common digestive issue, many people turn to natural solutions, particularly herbs, to restore regular bowel movements without systematically resorting to medication.
In this article, I will guide you through gentle and body-friendly herbal treatment options. Together, we will explore which plants truly work, how to use them safely, and most importantly, how to avoid the pitfalls of stimulant laxatives that can do more harm than good.
🔍 Is your digestion really slow? Quick self-assessment
Before going any further, assess your situation:
- Frequency : Do you go to the toilet less than 3 times a week?
- Consistency : Are your stools hard, dry, or difficult to pass?
- Effort : Do you have to force or push excessively?
- Incomplete sensation : Do you feel like you are never completely relieved?
- Associated symptoms : Bloating, abdominal discomfort, feeling of heaviness?
If you meet two or more of these criteria , you likely suffer from constipation. This guide is designed to help you naturally restore regular bowel movements.
Understanding your constipation: much more than a simple "blockage"
Constipation is not inevitable, nor is it simply "bowel laziness." It's a signal your body is sending you, and understanding its mechanisms is the first step toward a lasting solution.
What exactly is constipation?
Medically, constipation is defined as:
- The frequency of defecation is less than three times per week
- The stools are hard, dry, and difficult to pass.
- An excessive effort is required
- A feeling of incomplete evacuation persists.
This condition can be occasional (a trip, a change of routine) or chronic (more than 3 months). The difference is important because it determines the therapeutic approach.
The real causes: your gut, like a neglected garden
Imagine your gut as a garden. For it to function properly, it needs three essential elements:
1. Water (irrigation)
Without sufficient hydration, stools become hard and dry, like cracked earth. Target: 1.5 to 2 liters of water per day.
2. Fibers (fertilizer)
Dietary fiber nourishes your gut microbiota and adds bulk to stools. A diet low in fiber is like a garden without nutrients.
3. Movement (soil cultivation)
Physical activity stimulates intestinal contractions (peristalsis). A sedentary lifestyle slows down the entire digestive system.
Aggravating factors often overlooked
Beyond the usual culprits (diet, hydration, sedentary lifestyle), other factors are lurking:
- Chronic stress : it disrupts the gut-brain axis and contracts the abdominal muscles.
- Hormonal changes : pregnancy, menopause, premenstrual syndrome
- An imbalanced microbiota : dysbiosis slows down digestion and increases inflammation
- Certain medications : antidepressants, opioid painkillers, iron supplements
- Irritable bowel syndrome (IBS-C) : constipation with abdominal pain
💡 Key takeaway : Constipation is almost always multifactorial. That's why a holistic approach (herbs + lifestyle) works better than a single solution.
Do plants really work against constipation?
Yes, but with one essential nuance: not all plants are equal, and not all are risk-free .
How do laxative plants work?
Plants use three main mechanisms:
1. Bulking action (fibers and mucilage)
These plants absorb water and swell in the intestine, increasing the volume and softness of stools. This is the gentlest and most respectful action.
→ Example: psyllium, flax seeds, chia
2. Emollient action (lubrication)
Mucilage forms a protective gel that lubricates the intestinal lining and facilitates the passage of stool.
→ Example: mauve, marshmallow, tamarind
3. Stimulating action (controlled irritation)
These plants slightly irritate the intestinal lining to cause intestinal contractions. Effective but potentially dangerous in the long term.
→ Example: senna, alder buckthorn, cascara ⚠️
What does science say?
Clinical studies have validated the effectiveness of certain plants:
- Blond psyllium has been shown to increase stool volume and improve defecation frequency.
- Flax seeds have been shown to significantly reduce intestinal transit time.
- Senna , although effective, presents risks of addiction and electrolyte imbalances (potassium loss).
Important : Plants are not harmless medicines. Their effectiveness varies from person to person and requires informed use.
Gentle plants vs. stimulating plants: make the right choice
The difference is CRUCIAL for your long-term gut health.
✅ Gentle plants (regular use possible)
Benefits :
- They respect the intestinal lining
- No addiction
- They nourish the microbiota
- Suitable for long-term use
Disadvantages:
- Gradual effects (2-3 days)
- They require good hydration
- May cause initial bloating
⚠️ Stimulant plants (very limited use)
Benefits :
- Fast acting (6-12 hours)
- Effective for occasional severe constipation
Disadvantages:
- Risk of intestinal dependence
- Potassium and electrolyte losses
- Abdominal pain, cramps
- Numerous contraindications
- Prohibited for extended periods (max 8-10 days)
💡 Expert advice from Marie
"In my 15 years at Pleine Forme, I've helped dozens of people trapped by stimulant laxatives. Their bowels had become 'sluggish' and no longer functioned without external stimulation. It's a dangerous spiral: the more you take, the more you need. This is what's called 'laxative abuse syndrome' or cathartic bowel syndrome. My advice: reserve stimulant herbs for specific emergencies (travel, important events) and build your strategy on gentle herbs and lifestyle changes."
The champions of gentle laxative plants
Here is your natural arsenal for a respectful and sustainable transit.
Blond psyllium (Plantago ovata): the gentle giant
Why it's my No. 1: Psyllium, also known as ispaghula, is THE go-to product for gently regulating digestion. Its seed husks contain up to 85% soluble fiber, which forms a viscous gel upon contact with water.
How it works:
- Absorbs 10 to 20 times its weight in water
- Increases stool volume by 40%
- Naturally lubricates the intestinal passage
- Nourishes the good bacteria in the gut microbiota
Use :
- Dosage : 5 to 10g of powder (1 to 2 tablespoons) 1 to 3 times a day
- Crucial : Take with AT LEAST 250ml of water per dose
- When : 30 minutes before meals or at bedtime
- Results : 12 to 72 hours depending on the individual
Precautions: Without sufficient water, psyllium can cause intestinal blockage. Never take it if an obstruction is suspected.
See Psyllium recommended for constipation
Flax seeds (Linum usitatissimum): the complete ally
Multiple benefits: Beyond their laxative action, flax seeds provide omega-3, lignans (antioxidants) and plant proteins.
How it works:
- Mucilages that retain water (protective gel)
- 30% reduction in transit time
- Anti-inflammatory action on the mucous membrane
Use :
- Form : Whole or ground seeds (ground = better bioavailability)
- Dosage : 1 to 3 tablespoons per day
- How to : Sprinkle on yogurt, salads, smoothies, or use in an infusion (15g in 200ml of hot water)
- Important : Grind just before consumption (omega-3s oxidize quickly)
Practical tip: Prepare a flaxseed infusion in the evening: soak 1 tablespoon in a glass of water overnight, drink it all upon waking (gel + seeds).
See flax seeds for constipation
Chia seeds (Salvia hispanica): the modern, effective
Why they work: These small Mexican seeds absorb up to 12 times their weight in water and form a thick gel rich in soluble fiber.
Use :
- Dosage : 1 to 2 tablespoons per day
- Preparation : Let it soak in liquid for 15 minutes before eating.
- Ideas : Chia pudding (seeds + plant-based milk), in smoothies, on cereal
Nutritional bonus: Rich in calcium, magnesium and omega-3. A true superfood for digestion AND overall health.
See Chia seeds for constipation
Mauve and marshmallow: the soothing ones
Their emollient properties: These old-fashioned plants contain up to 30% mucilage which soothes irritated mucous membranes while facilitating elimination.
Use :
- Mallow infusion : 1 to 2g of dried flowers in 150ml of water, 3 times a day
- Marshmallow root : Decoction of 2g in 200ml of water, 2 to 3 times a day
Ideal for: People with a sensitive, irritable bowel, or suffering from constipation with abdominal pain.
Tamarind: the gourmet laxative
The tree with the magic pods: The pulp of tamarind pods contains organic acids and fibers that gently stimulate digestion.
Use :
- Tamarind jam : 1 to 2 teaspoons in the morning
- Infusion : Boil the pulp in water, strain, and drink.
Advantage : Pleasant taste, easy to incorporate into a daily diet. Perfect for children (under supervision).
📊 Comparative table of mild laxative plants
| Plant | Main action | Duration of effect | Daily dosage | Ideal for |
|---|---|---|---|---|
| Blond psyllium | Ballast + lubricant | 12-72h | 5-10g × 1-3 times | ⭐⭐⭐ Regular constipation |
| Flax seeds | Mucilage + omega-3 | 24-48 hours | 1-3 tablespoons | Constipation + inflammation |
| Chia seeds | Soluble fibers | 24-48 hours | 1-2 tbsp | Constipation + nutrition |
| Mauve/Marshmallow | Soothing emollient | 24-72h | 2-6g infusion | Irritable bowel syndrome + constipation |
| Tamarind | Fiber + organic acids | 12-24h | 1-2 tsp | Occasional constipation |
Fiber-rich plants: your daily allies
Beyond "medicinal" plants, certain plant-based foods are powerful regulators of digestion.
Prunes: the tried-and-tested home remedy
Why it really works:
- Fiber : 7g per 100g
- Sorbitol : a natural sugar that attracts water into the intestine (mild osmotic effect)
- Phenolic compounds : slightly stimulate motor function
Optimal use:
- Quantity : 5 to 8 prunes per day (approximately 50g)
- When : In the evening or morning on an empty stomach
- Tip : Soak them overnight in water, drink the juice, and eat the prunes in the morning.
Note : Although the EFSA (European Food Safety Authority) has revised some health claims, prunes remain a popular and effective remedy based on experience.
Organic prunes for your digestion
Chicory inulin: the smart prebiotic
Dual action:
- Prebiotic : nourishes the good bacteria of the microbiota (Bifidobacteria, Lactobacilli)
- Soluble fiber : increases stool volume and promotes hydration
Natural sources:
- Chicory root
- Dandelion (taraxacum)
- Jerusalem artichoke
- Artichokes, leeks, onions
Use :
- Supplement : 5 to 10g per day (start with 2-3g to avoid bloating)
- Diet : Regularly incorporate vegetables rich in inulin.
Caution : May cause gas and bloating in people sensitive to FODMAPs. Increase doses gradually.
The other champions of fibers
Dried figs : 10g of fiber per 100g, mild laxative effect, rich in calcium
Kiwis : 3g of fiber per fruit, actinidin enzyme which aids digestion
Legumes : Lentils, chickpeas, kidney beans (7-12g fiber/100g)
Whole grains : Rolled oats, wholemeal bread, brown rice
💡 Key takeaway : The goal is to reach 25 to 30g of fiber per day. Increase gradually to avoid bloating and drink plenty of water.
Stimulating plants: a guide to responsible use
I need to address this category because it is widely used, but with a clear message: these plants are emergency solutions, not habits .
The main anthracenic plants
Senna (Cassia angustifolia) : The best known and most powerful
Buckthorn (Rhamnus frangula) : Bark with purgative properties
Cascara (Rhamnus purshiana) : Traditionally used by Native Americans
Chinese rhubarb (Rheum palmatum) : Root with drastic effects
Aloe latex (Aloe ferox) : Not to be confused with Aloe vera gel
How they work (and why it's problematic)
These plants contain anthraquinones which:
- They irritate the intestinal lining
- They increase the secretion of water and electrolytes in the intestine.
- They stimulate peristaltic contractions (sometimes painfully).
Result : Rapid evacuation (6-12h) but at the cost of irritating your intestines.
The real risks (that nobody tells you about)
Short-term use (< 10 days):
- Abdominal cramps
- Diarrhea
- Potassium loss (cardiac risk if combined with diuretics)
Prolonged use (> 2 weeks):
- Laxative abuse syndrome : physical dependence, the intestine no longer functions on its own
- Colonic melanosis : brownish pigmentation of the mucous membrane (possibly precancerous)
- Kidney damage : severe electrolyte imbalances
- Hypokalemia : muscle weakness, heart rhythm disturbances
ABSOLUTE contraindications
❌ Children under 15 years old
❌ Pregnant or breastfeeding women
❌ Elderly people (risk of dehydration)
❌ Inflammatory bowel diseases (Crohn's disease, ulcerative colitis)
❌ Abdominal pain of unknown origin
❌ Suspected intestinal obstruction
❌ Concomitant use of diuretics or corticosteroids
💡 Expert advice from Marie
"I've lost count of the people who came to see me because they couldn't go to the bathroom without senna. Some had been taking it for YEARS, thinking 'it's natural, therefore safe.' Their colons had become completely sluggish. It took months of gradual weaning, dietary rebalancing, and gut microbiota support to restore natural bowel function. If you are currently using these plants regularly, consult a professional NOW for guidance on weaning yourself off them. Your gut deserves better than this dependency."
Your 6-step action plan for a smoother digestive system
Now, let's get practical. Here's your roadmap to achieving lasting intestinal comfort.
Step 1: Assess your constipation
- Type : Occasional (< 3 months) or chronic (> 3 months)?
- Severity : Annoying but manageable, or very disabling?
- Context : Travel, stress, dietary changes, post-medication effects?
→ This identification will help you choose the appropriate approach
Step 2: Choose your base plant
For mild, occasional constipation: → Prunes (5-8/day) + plenty of fluids
For regular constipation: → Blond psyllium (5g × 2-3/day) or ground flax seeds (2 tbsp/day)
For constipation with irritable bowel syndrome: → Mallow or marshmallow infusion + psyllium in gradually increasing doses
For occasional severe constipation: → Tamarind or (as a last resort) senna for a maximum of 1-2 days
Step 3: Establish the winning trilogy
1. Intensive hydration
- 2 liters of water per day MINIMUM (especially with fiber)
- 1 large glass of lukewarm water upon waking
- Digestive herbal teas during the day
2. Progressive fibers
- Week 1: +5g of fiber/day
- Week 2: +10g of fiber/day
- Week 3: +15g until reaching 25-30g/day
- Sources: fruits, vegetables, legumes, whole grains
3. Daily movement
- 20-30 minutes of walking per day
- Abdominal self-massage: clockwise circular movements, 5 minutes morning and evening
- Yoga: postures such as seated twist, cat-cow
Step 4: Start your herbal treatment
Psyllium protocol (my favorite):
- Days 1-3 : 5g (1 tsp) once a day with 250ml of water, 30 minutes before breakfast
- Days 4-7 : 5g twice a day (morning and evening)
- Day 8+ : 5-10g 2-3 times/day as needed
- Duration : Usable over several months
Flaxseed protocol:
- Grind 1 tablespoon of seeds
- Add to your breakfast (yogurt, smoothie, porridge)
- Gradually increase up to 3 tablespoons/day
Step 5: Evaluate after 1 week
Keep a transit log:
- Stool frequency
- Consistency (Bristol scale: ideal = type 3-4)
- Ease of evacuation
- Bloating or discomfort
If there is improvement : Continue and stabilize these habits
If results plateau : Gradually increase the dosage or switch to a different plant.
If worsening : Consult a professional (possible SIBO or other pathology)
Step 6: Support your microbiota
Healthy digestion = a balanced gut microbiota
Natural prebiotics:
- Chicory inulin (if tolerated)
- Garlic, onion, leek (cooked)
- Green bananas
Probiotics :
- Plain yogurt, kefir, lacto-fermented vegetables
- Additional ingredients: Lactobacillus rhamnosus GG, Bifidobacterium lactis
Polyphenols :
- Green tea, berries, 70%+ dark chocolate
How to use plants: forms and methods of application
As an infusion: the gentle and traditional method
The best herbal teas for digestion:
Flaxseed tea
- 15g of seeds in 250ml of hot water
- Let it steep for 15-20 minutes, stirring regularly.
- Drink everything (gel + seeds) up to 3 times a day
Mallow herbal tea
- 1-2g of dried flowers in 150ml of boiling water
- Infuse for 10 minutes, then strain.
- 3 cups a day between meals
Digestive herbal tea (my recipe)
- 1 tsp dried rosemary (stimulates digestion)
- 1 tsp of fennel (reduces bloating)
- ½ tsp lemon balm (soothes digestive stress)
- Infuse for 10 minutes in 250ml of boiling water
- 1 cup after meals
Rhubarb herbal tea (for occasional use)
- 1.5g of crushed dried root
- 200ml of boiling water, infuse for 10 minutes
- Maximum 2-3 consecutive days
- ⚠️ Contraindicated during pregnancy/breastfeeding
💡 Expert advice from Marie
"Hot water alone already stimulates peristalsis by dilating the digestive blood vessels. That's why a large glass of lukewarm water upon waking, before any infusion, is my first piece of advice. Then, herbal teas provide the benefits of the plants AND hydration. A double benefit! Prepare your evening herbal tea in a thermos, and you'll have it warm when you wake up. A small ritual that makes all the difference."
As a dietary supplement: modern convenience
Psyllium in powder or capsule form
- Powder : More economical, mix in 250ml of liquid
- Capsules : Convenient for on-the-go use, take with plenty of water
- Frequency : 30 minutes before meals or at bedtime
Discover our Psyllium for constipation relief
Ground flax seeds
- Sprinkle over the dishes
- Rapid loss of omega-3s, keep refrigerated and grind fresh
Synergistic complexes: Some supplements cleverly combine:
- Psyllium + inulin + probiotics
- Flax seeds + prunes + magnesium
- Tamarind + fennel + rosemary
Gemmotherapy (bud macerates)
- Rosemary bud : Supports liver and digestion
- Fig bud : Action on the nervous system and digestion
- Dosage: 5-15 drops twice a day in a little water
Magnesium : The unsung ally. Magnesium has a mild osmotic effect (it draws water into the intestine).
- Magnesium citrate or bisglycinate : better absorbed
- Dosage: 300-400mg/day
- Bonus: Reduces stress and cramps
Discover our gentle magnesium for the gut
Quality criteria for your supplements
✅ Organic or pesticide-free
✅ Traceability : controlled batches, purity tests
✅ No unnecessary additives : no colorings, no preservatives
✅ Clear dosage : exact quantity of active ingredients
✅ Transparent brand : studies available, certifications
Beyond plants: the essential holistic approach
Plants are powerful, but they can't compensate for everything. Here are the non-negotiable pillars of a free-flowing digestive system.
1. Hydration: the absolute foundation
Why this is CRUCIAL: Fiber without water = intestinal blockage
Water softens the stools and makes them easier to pass.
Objective :
- 2 liters/day (more if physically active or in hot weather)
- 1 large glass upon waking (warm water + lemon juice = bonus)
- 1 glass 30 minutes before each meal
- Herbal teas are included in the total
Water types:
- Magnesium-rich water (Hépar, Contrex): mild laxative effect
- Avoid highly carbonated water if you experience bloating.
2. The anti-constipation diet
Champions to invite daily:
🥗 Vegetables : Spinach, broccoli, courgettes, cooked carrots (gentle fibers)
🍎 Fruits : Prunes, figs, kiwis, pears, apples with peel
🌾 Whole grains : Oat flakes, wholemeal bread, brown rice, quinoa
🥜 Legumes : Lentils, chickpeas, beans (introduce gradually)
🥑 Good fats : Olive oil, avocado, oilseeds (lubricate the digestive system)
The enemies to limit: ❌ Ultra-processed foods (low in fiber)
❌ Excessive red meat consumption (slows digestion)
❌ Hard cheeses (constipating)
❌ Green bananas (astringent)
❌ White rice, white bread (low in fiber)
❌ Refined sugars (disrupt the gut microbiota)
Example of an anti-constipation day:
Breakfast :
- 1 large glass of lukewarm water upon waking
- Oatmeal porridge + ground flax seeds + prunes
- Kiwi
- Green tea
Lunch :
- Lentil salad with raw and cooked vegetables
- Salmon + steamed broccoli
- 1 pear
- Magnesium-rich water
To taste :
- A handful of almonds and dried figs
- Rosemary infusion
Dinner :
- Homemade vegetable soup
- Quinoa + zucchini
- Plain yogurt + chia seeds
- Mallow herbal tea
3. Movement: your bowel needs to move
Why physical activity works:
- Stimulates intestinal contractions (peristalsis)
- Naturally massages the abdominal organs
- Reduces stress (an aggravating factor in constipation)
- Improves digestive blood circulation
Specific exercises to relieve constipation:
Brisk walking : 30 minutes/day, ideally after meals
Yoga : Twisting postures, forward bends, cat-cow pose
Core training : Strengthens the abdominal muscles which aid in evacuation
Cycling : Stimulates the pelvic region
Abdominal self-massage (5 minutes morning and evening):
- Lie on your back with your knees bent.
- Massage your stomach in clockwise circular motions.
- Start at the bottom right, go up under the right ribs, cross to the left, go down to the left
- Firm but comfortable pressure
- 20 complete circles
4. The toilet routine: relearning to listen to your body
The modern problem: Too often, we ignore our body's signals due to lack of time, comfort, or availability. The intestine then "learns" to hold it in, worsening constipation.
The ideal routine:
✅ Never ignore the urge : When your body calls, respond immediately
✅ Establish a regular schedule : Ideally in the morning, 20-30 minutes after breakfast (gastro-colic reflex)
✅ Take your time : No rushing, 10-15 minutes maximum without pushing yourself
✅ Optimal position : Feet elevated (footstep), slightly leaning forward (open anorectal angle)
✅ Create a calming environment : Clean, quiet toilets, pleasant temperature
Breathing technique: Inhale deeply through your nose, exhale slowly through your mouth while gently contracting your abdominal muscles. No excessive pushing!
5. Stress management: the gut-brain axis
The link between stress and constipation: Stress activates the sympathetic nervous system, which slows down digestion. Anxiety also contracts abdominal muscles and disrupts the gut microbiota.
Natural stress relief solutions:
Adaptogenic and calming plants:
- Lemon balm : Soothes the nervous system + aids digestion
- Verbena : Relaxing and antispasmodic
- Passionflower : Mild anxiolytic
- Rhodiola : Adaptogen against chronic stress
- Complete relaxation: An effective adaptogenic herbal complex for relaxation
All the plants mentioned are available in online or physical stores.
Relaxation techniques:
- Heart coherence : 5 min, 3 times/day (365 method)
- Mindfulness meditation : 10-20 min/day
- Yoga nidra : Deep relaxation
- Abdominal breathing : Inhale for a count of 4, exhale for a count of 6.
Relaxing activities: Reading, music, nature, hot Epsom salt bath, massage...
💡 Expert advice from Marie
"I always emphasize the holistic approach with my clients. I've seen people religiously take psyllium but continue to drink only one glass of water a day, sit for 10 hours a day, and be constantly stressed. The result? Little improvement. Conversely, those who adopt the holistic approach—herbs + hydration + movement + routine + stress management—regain harmonious digestion in 2 to 4 weeks. Your gut is a complex ecosystem that deserves 360-degree attention."
When plants aren't enough: warning signs
Symptoms requiring URGENT medical attention
🚨 Check immediately if:
- Bright red blood or black stools (melena)
- Intense and sudden abdominal pain
- Fever associated with constipation
- Severe vomiting
- Unexplained weight loss (> 5% in 1 month)
- Sudden constipation after age 50 (no prior history)
- Total obstruction: absence of bowel movements and gas for several days
Resistant chronic constipation
If after 4 weeks of a holistic approach (plants + lifestyle changes), there is no improvement:
You may be suffering from:
- SIBO (small intestinal bacterial overgrowth)
- Hypothyroidism (slows down the entire metabolism)
- Irritable bowel syndrome with constipation (IBS-C)
- Colonic motility disorder (colonic inertia)
- Anorectal dyssynergia (muscle coordination problem)
Possible exams:
- Colonoscopy (to remove polyps, cancer)
- Colonic transit tests
- Anorectal manometry
- Hormonal assessment (thyroid)
- Lactulose breath test (SIBO)
Don't wait : Chronic constipation can lead to complications (anal fissures, hemorrhoids, fecal impaction, rectal prolapse).
Let's be realistic: what plants cannot do
As a professional, I must be transparent with you about the limitations of herbal medicine.
Plants CANNOT
1. Compensating for poor lifestyle habits
If you drink 500ml of water a day, eat no fiber, and sit for 12 hours a day, no plant will work miracles. Plants amplify a good foundation; they don't replace it.
2. Act instantly
Unlike stimulant laxatives (which are harsh), gentle herbs require 24 to 72 hours to take effect. Patience and consistency are essential.
3. Resolve an underlying pathology
If your constipation is due to hypothyroidism, colorectal cancer, or anorectal dyssynergia, herbs alone will not treat the cause.
4. To work for 100% of people
Every gut microbiome is unique. A plant that's effective for 80% of people may do nothing for you. That's normal; sometimes you need to try several options.
The trap of natural over-medication
I met people who were taking:
- Psyllium + flax seeds + chia seeds + prunes + inulin + senna + magnesium...
Result : Extreme bloating, alternating diarrhea, total intestinal confusion.
My principle : Start simple (1 plant + hydration + movement), observe for a week, adjust. Never overload your system.
Summary table: Which plant for which situation?
| Situation | Recommended plant | Dosage | Duration |
|---|---|---|---|
| Occasional mild constipation | Prunes | 5-8 fruits/day | 2-3 days |
| Regular constipation | Blond psyllium | 5-10g × 2-3 times a day | Several months |
| Sensitive/irritable bowel | Mauve or marshmallow | Infusion 2-3 times/day | Several weeks |
| Constipation + inflammation | Flax seeds | 1-3 tablespoons/day | Several months |
| Quick, one-off need | Tamarind or prunes | According to tolerance | 1-2 days |
| Exceptional emergency | Sene ⚠️ | According to instructions (min.) | MAX 1-2 days |
| Intestinal dysbiosis | Chicory inulin + probiotics | 5-10g/day | 4-8 weeks minimum |
| Constipation + stress | Lemon balm + psyllium | Infusion + 5g × 2/day | Several weeks |
Precautions for use and general contraindications
Who needs to be particularly careful?
Pregnant and breastfeeding women
- ✅ Allowed: Psyllium, flax seeds (in moderation), prunes
- ⚠️ Not recommended: Senna, buckthorn, cascara, rhubarb, aloe latex
- Always consult a professional before taking any medication.
Children
- Under 6 years: Only with pediatric advice
- 6-15 years: Gentle plants only (psyllium adapted in child-sized doses)
- Never use stimulant laxatives if you are under 15 years old.
Elderly people
- Increased risk of dehydration with stimulant laxatives
- Prioritize hydration and gentle plants.
- Medical monitoring is recommended.
Specific pathologies
- Diabetes : Beware of the sorbitol in prunes (glycemic index)
- Kidney failure : Avoid potassium-rich plants and stimulant laxatives.
- Inflammatory bowel diseases (Crohn's disease, ulcerative colitis): Stimulant laxatives are contraindicated.
- Suspected intestinal obstruction : No herbal remedy, urgent consultation required.
Drug interactions
Plants can interfere with:
- Anticoagulants (flax seeds rich in omega-3)
- Heart medications (potassium loss with stimulant laxatives)
- Thyroid hormones (psyllium may reduce absorption, space out by 2 hours)
- Other medications : Take the herbs at a distance (2 hours before or after).
If you are taking medication, always consult a professional before adding herbs.
Regain your intestinal freedom: a gradual transformation
Treating constipation with herbs is not an instant miracle cure, but a gradual and lasting transformation of your relationship with your body and your digestion.
The 4 pillars of a liberated transit
1. Gentle plants : for natural rebalancing
2. Generous hydration : to soften and smooth
3. A diet rich in fiber : to nourish and stimulate
4. Regular movement : to activate and massage
My final message to you
After 15 years of helping hundreds of people suffering from digestive disorders, I can tell you one thing: regaining a harmonious transit is not just about plants, it's about regaining control of your comfort and confidence .
Be patient with your body. Listen to yourself.
Don't hesitate to ask for help. At Pleine Forme, our expert advisors are here to guide you in choosing the plant best suited to your individual needs, to answer your specific questions, and to support you throughout this process. You are not alone on this journey.
Your gut deserves respect and gentleness. Offer it this natural and caring approach. It will repay you a hundredfold.
FAQ: Your questions, my expert answers
🔹 Before we begin
How long does it take to see the effects of mild laxative herbs?
Gentle herbs like psyllium or flax seeds generally take effect within 24 to 72 hours. Unlike stimulant laxatives (which take effect in 6-12 hours), they respect your bowel's natural rhythm. Consistency is key: give yourself at least one week to assess their true effectiveness.
Can several laxative plants be combined at the same time?
Yes, but with caution. I recommend starting with a single plant, assessing its effect over a week, and then gradually adding more if necessary. For example, psyllium and mallow tea work well. Avoid consuming too many fiber sources at once (risk of extreme bloating).
Where can I buy quality herbal remedies for constipation?
Opt for pharmacies, herbalists, or stores specializing in dietary supplements like Pleine Forme. Check for: organic or pesticide-free origin, clear traceability, opaque packaging (protection from light), and expiration date. Be wary of products that are too cheap online.
Can psyllium permanently replace chemical laxatives?
In most cases of functional constipation, yes. Psyllium is even superior because it is non-addictive and improves gut microbiota health. However, in cases of severe chronic or pathological constipation, medical monitoring remains necessary to identify and treat the underlying cause.
🔹 During use
I've had more bloating since I started taking psyllium, is that normal?
Yes, this is common in the first few days. Your gut microbiota is adapting to the new fiber, which creates a temporary fermentation. Solution : Reduce the dose by half for 3-5 days, increase your hydration (crucial!), then gradually increase it again. If it persists beyond 7-10 days, you may be sensitive to FODMAPs: try flax seeds instead.
Should laxative herbs be taken on an empty stomach or with meals?
It depends on the plant:
- Psyllium, flax seeds : 30 minutes BEFORE meals or at bedtime, always with plenty of water
- Infusions (mallow, rosemary): Between meals or after
- Prunes : In the morning on an empty stomach or in the evening. The important thing is regularity: same time every day.
Can I take laxative herbs if I am on medication?
It depends on the treatment. Fiber-rich plants (such as psyllium) can reduce the absorption of certain medications. A good rule of thumb is to leave at least two hours between taking herbs and medications. Always consult your doctor or pharmacist, especially if you are taking anticoagulants, thyroid hormones, or heart medications.
Can laxative plants cause addiction?
Gentle plants (psyllium, flax seeds, mallow): NO, no risk of addiction.
Stimulating plants (senna, buckthorn, cascara): YES, addiction is possible after just two weeks of daily use. Your colon becomes "sluggish" and no longer functions without external stimulation. This is why I strongly advise against their regular use.
🔹 Specific situations
Which plants are safe during pregnancy?
Constipation is very common in pregnant women (hormones + uterine compression).
✅ Allowed in moderation : Psyllium, flax seeds, prunes, mallow infusion
❌ Prohibited : Senna, buckthorn, cascara, Chinese rhubarb, aloe latex (risk of uterine contractions)
Always consult your midwife or doctor before taking any medication.
My 8-year-old child is constipated, can I give him/her herbs?
Yes, but only gentle plants and in appropriate doses:
- Prunes : 3-4 per day
- Psyllium : 2.5 to 5g/day (half the adult dose)
- Hydration : Increase water and dietary fiber intake first. ❌ Never use stimulant laxatives before age 15. If constipation persists in children, consult a pediatrician (possible anatomical or dietary cause).
I have irritable bowel syndrome (IBS), which plants should I avoid?
If you suffer from IBS, you are probably sensitive to FODMAPs. Avoid: ❌ Chicory inulin (high in FODMAPs)
❌ Certain prebiotics (FOS)
✅ Opt for : Psyllium (low FODMAP), flax seeds, mallow/marshmallow (soothing for irritable bowel syndrome)
Can plants help after a period of stimulant laxative abuse?
Yes, absolutely. Withdrawal from stimulant laxatives requires gradual support:
- Gradual reduction : Decrease the dose of senna/buckthorn by 25% per week
- Introducing gentle plants : Start with psyllium from the 1st week
- Supporting your gut microbiota : Probiotics + a high-fiber diet
- Patience : It sometimes takes 2-3 months for the colon to regain its natural motility . Do not attempt this weaning process alone : consult a professional for personalized support.
🔹 In the long term
Can psyllium or flax seeds be taken indefinitely?
Yes, these gentle plants can be used safely long-term, unlike stimulant laxatives. They even offer additional benefits: cholesterol regulation (psyllium), omega-3 intake (flax seeds), and gut microbiota nourishment. Some people make them a permanent part of their daily routine.
How to maintain results after stopping the plants?
Plants are just a stepping stone. To maintain the results:
- Hydration : Continue to drink 1.5-2L of water per day
- Dietary fiber : 25-30g/day via food
- Physical activity : 30 minutes of movement daily
- Toilet routine : Keep your regular schedule. If you feel your bowel movements slowing down again, resume a 2-4 week course.
Can plants prevent constipation before it occurs?
Yes, that's actually the ideal use! Psyllium, flax seeds, or prunes can be consumed regularly as a preventative measure (a lower dose than a curative one). Particularly useful during:
- Travel (change of diet, dehydration)
- Taking antibiotics (disrupts the microbiota)
- Periods of stress
- Hormonal changes
Scientific references and resources
This article is based on knowledge of clinical phytotherapy and validated scientific studies:
- Psyllium : Studies on the effectiveness of soluble fiber in chronic constipation (American Journal of Gastroenterology)
- Flax seeds : Research on mucilage and the reduction of transit time
- Anthracite laxatives : Warnings from the ANSM and the EMA on long-term risks
- Microbiota and constipation : Research on the link between dysbiosis and bowel movement disorders
For detailed and up-to-date information, consult the PubMed and Cochrane Library medical databases, as well as the recommendations of the SNFGE (French National Society of Gastroenterology).
Additional resources
Bristol Stool Scale : A visual tool to assess the consistency of your stools (type 3-4 = ideal)
Bowel movement diary : Note frequency, consistency, and ease of evacuation to track your progress
Applications : Some digestive health apps allow you to track your symptoms
Have you tried herbal remedies for your constipation? Share your experience in the comments!
Your story can help others facing the same challenges to regain lasting intestinal comfort.
📞 Need personalized support?
Contact the Pleine Forme team of specialist advisors at 02 47 20 49 17. We are here to guide you in choosing the plants best suited to your situation and to answer all your questions about natural food supplements.
Article written by Marie, a registered dietitian and specialist in dietary supplements.
Last updated: October 2025
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