10 Drinks to Help Alleviate Constipation

Key takeaways:

• Staying hydrated is essential for preventing and relieving constipation.
• Certain drinks, like prune juice and herbal teas, can encourage regular bowel movements.
• Persistent constipation may require medical attention.

Constipation is uncomfortable and can make you feel sluggish. Luckily, some simple dietary adjustments—like choosing the right drinks—can help get things moving.

While no drink is a miracle cure, staying hydrated and adding certain beverages to your routine can make a big difference. In this article, we’ll explore drinks that help relieve constipation, how they work, and when it’s time to seek medical advice.

Can ingesting any drink relieve constipation quickly?

Drinking fluids is one of the easiest ways to tackle constipation, but not all drinks have the same effect. Staying hydrated softens stools, making them easier to pass. Water is essential, but other drinks, like juices and teas, can provide extra benefits by stimulating digestion.

For quick relief, warm beverages, such as herbal teas or warm water with lemon, may help relax your digestive system. Drinks with natural laxatives, like prune juice, work by encouraging the intestines to contract, helping stool pass more easily.

However, results can vary depending on the severity of constipation and your overall diet. While drinks can help, it’s important to pair them with fiber-rich foods and physical activity for the best results.

Best drinks that promote regular bowel movements

The right beverages can play a significant role in keeping your digestive system on track. Here are some of the best options:

1. Prune juice

Prune juice is a classic remedy for constipation, and for good reason. It contains sorbitol, a natural sugar alcohol that draws water into the intestines, softening stool and stimulating bowel movements.

Prune juice is also high in fiber, which supports overall gut health. Drinking a glass in the morning can encourage regularity, especially if constipation is a recurring issue.

2. Warm water with lemon

Warm water with lemon is a soothing way to kick-start digestion. The warmth helps relax your digestive muscles, while lemon stimulates bile production, which aids in breaking down food.

This simple drink can be especially helpful first thing in the morning to get your system moving.

3. Apple juice

Apple juice is another effective option, thanks to its sorbitol content. While it’s less concentrated than prune juice, apple juice is gentler on the stomach, making it a good choice for children or those with sensitive digestion. Be sure to choose 100% apple juice without added sugar for the best results.

4. Aloe vera juice

Aloe vera juice can have a mild laxative effect, helping to stimulate the bowels. It also soothes the digestive tract, which may benefit people with occasional constipation or irritable bowel syndrome (IBS).

Start with a small amount to avoid overstimulation, as aloe vera can be potent for some people.

5. Chamomile tea

Chamomile tea is a soothing herbal drink that may help relax the digestive muscles and reduce mild intestinal discomfort.

Known for its calming properties, it can ease stress-related constipation while promoting regularity. Drinking a warm cup before bed can support smoother digestion overnight.

Best drinks to have while constipated

When you’re already dealing with constipation, these beverages can provide relief and keep you hydrated:

6. Herbal teas (peppermint or ginger)

Herbal teas, such as peppermint and ginger tea, are gentle yet effective options for easing digestive discomfort. Peppermint tea is known for its soothing effects on the intestines, helping to relax the muscles in your digestive tract and ease tension that can contribute to bloating.

On the other hand, ginger tea supports digestion by stimulating your gut and encouraging better movement of food through your system. Both teas offer a natural and calming way to promote relief, especially when enjoyed warm, which can further relax your digestive system.

7. Coconut water

Coconut water is a natural hydrator that replenishes electrolytes and promotes digestion. Its mild laxative effect can help soften stools and make bowel movements more regular. Plus, it’s a refreshing alternative to sugary drinks or sodas.

8. Kefir

Kefir is a fermented dairy drink packed with probiotics—live bacteria that support gut health.

Probiotics improve the balance of gut bacteria, which can enhance digestion and reduce constipation over time. Drinking a small glass daily can help restore regularity.

9. Green smoothies

A green smoothie made with spinach, kale, and water or coconut water is a powerhouse for digestion.

Leafy greens are rich in magnesium, a mineral that relaxes the digestive muscles and encourages bowel movements. Adding fruits like bananas or apples can further boost the fiber content.

10. Pineapple juice

Pineapple juice contains bromelain, an enzyme that aids in breaking down food and improving digestion.

Its natural sweetness makes it a refreshing option, and its mild laxative effect can help relieve constipation when consumed in moderation. Pairing it with water-rich foods enhances its benefits.

Read our guides on how to encourage bowel movements and foods that can help you pass a bowel movement for more.

When to see a doctor about constipation or irregular bowel movements

While occasional constipation is common, certain symptoms may indicate an underlying issue that needs medical attention.

You should see a doctor if:

• Constipation lasts more than a week, even after increasing fluids, fiber, and physical activity.
• You experience additional symptoms like abdominal pain, bloating, nausea, or unintentional weight loss.
• There’s a small amount of blood in your stool.
• Your bowel habits change significantly without explanation.

You should go to the emergency room if:

• There’s a moderate amount of blood in your stool, or it appears dark and/or tar-like.
• You have severe abdominal pain that doesn’t improve, especially if accompanied by fever or vomiting.
• You experience signs of dehydration, such as dizziness, rapid heartbeat, or confusion, along with constipation.
• You haven’t had a bowel movement for several days and have a swollen or hard abdomen.

Questions to ask your doctor about constipation or irregular bowel movements

When consulting a doctor, asking the right questions can help ensure you receive proper care. Consider these:

• Could my diet or hydration levels be contributing to my symptoms?
• Are there specific drinks, supplements, or medications you recommend for relief?
• What tests might help identify the cause of my constipation?
• How can I prevent this from happening again in the future?

Frequently asked questions: drinks that can help you poop

Your choice of drink can significantly impact digestion, especially when managing constipation. Here’s what to know.

What should you drink when you’re constipated and bloated?

When constipation and bloating strike, your first step should be to hydrate. Water is your best friend because it helps soften stools, making them easier to pass.

Aim for at least eight glasses a day, but more if you’re active or in a hot climate. If plain water feels too boring, try warm beverages like ginger tea or warm water with lemon, which can help rehydrate your body and promote regular bowel movements.

For a nutrient boost, a green smoothie made with spinach, kale, and hydrating fruits like cucumber or pineapple can provide both fiber and hydration to ease bloating. Avoid overloading the smoothie with heavy ingredients to keep it light and easy to digest.

What should you avoid drinking when you’re constipated?

When you’re constipated, the wrong drinks can make matters worse. Alcohol and caffeinated beverages, like coffee and energy drinks, can dehydrate your body, leading to harder stools and more strain during bowel movements. While a small cup of coffee might stimulate the bowels in some people, excessive caffeine can backfire by pulling water from your digestive system.

Sugary sodas and juices with added sugars are also a no-go. They can cause bloating and gas, making constipation feel even worse. Instead, opt for unsweetened beverages, like herbal teas or naturally flavored water.

Drinks with artificial sweeteners should also be limited, as they can upset your gut and contribute to bloating or cramping. Focusing on hydration and natural, low-sugar options is the best way to avoid worsening your symptoms.

Are there any drinks that can help you poop in the morning?

Starting your morning with warm water and lemon is a simple and effective way to wake up your digestive system. The warm temperature helps relax your intestinal muscles, while the lemon acts as a gentle stimulant for digestion. Peppermint tea is another fantastic morning option, as it can soothe the gut and encourage bowel movement.

Prune juice and apple juice are also excellent choices for kickstarting your day. Both contain sorbitol, a natural sugar alcohol that draws water into the intestines and softens stools. Drinking a small glass before breakfast can help get things moving. Pair these drinks with light morning activity, like a quick stretch or a short walk, to further stimulate your digestion and encourage regularity.

Are there any drinks that work better at night for constipation relief?

Yes, certain drinks can work wonders overnight to relieve constipation. Herbal teas like chamomile or peppermint tea are particularly effective. Chamomile can relax your body and digestive muscles, creating an ideal environment for smoother bowel movements by morning. Peppermint tea helps reduce bloating and supports intestinal relaxation, making it a great choice before bed.

Warm water mixed with a small amount of magnesium powder can also help overnight. Magnesium works by drawing water into your colon, softening stool, and promoting bowel movements while you sleep. Be sure to follow the recommended dosage on the product label to avoid overuse. To enhance these drinks' effects, pair them with calming bedtime habits like reading, light stretching, or meditation. Relaxing your mind and body can make a big difference in how your digestive system performs.

Final thoughts

The right drinks can be a simple and effective way to relieve constipation and support overall digestive health. From classic remedies like prune juice to newer favorites like kefir or green smoothies, there’s a drink for every taste and need.

Remember, staying hydrated is the foundation of good digestion, so make water your go-to beverage and supplement it with other digestion-friendly options. If constipation persists or is accompanied by other symptoms, don’t hesitate to consult a healthcare provider for guidance. Taking proactive steps to care for your gut health can keep you feeling your best every day.

General Medicine follows a strict editorial process, including using real experts to write our articles, vetted primary sources, fact-checking, a secondary medical review, and updates as necessary. This article was medically reviewed and fact checked by Dr. Pallabi Sanyal-Dey, MD.

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