Bowel movement issues can be incredibly uncomfortable and frustrating. Feeling backed up and bloated is no picnic, and constipation can leave you feeling sluggish when you have no time to waste. Thankfully, there are dietary solutions that can help stimulate your bowels, including drinks that promote immediate relief.
If you’re finding it difficult to go more than three times a week, you’re in good company. Many people experience constipation at various points, and it can stem from numerous factors like diet, medications, and stress. However, when bloating and discomfort set in, finding relief quickly becomes a priority.
To assist you, we consulted with dietitians to identify which drinks can effectively get things moving again. Here are their top recommendations to help you poop, so you can start feeling better right away. And for additional tips on improving your digestion, don’t miss our list of the 4 Worst Drinks for Your Gut Health!
1) Water
According to registered dietitian Melanie Marcus, MA, RD, one of the best ways to relieve constipation is to stay hydrated with water. Constipation is caused by food getting stuck in the intestines, so it is important to keep things moving through the gut by staying well hydrated.
“As a general rule, adults should drink about half of their body weight in ounces, or 1.5–2 liters a day,” says Marcus. Additionally, drinking mineral water can be beneficial as it provides magnesium and sulfates, which have laxative effects.
2) Water with Lemon
Registered dietitian Caroline Thomason, RD, CDCES, explains that lemons and their juice contain citric acid, a form of vitamin C that can act as a natural laxative for some people without causing diarrhea.
Thomason says, “When consumed, lemon juice pulls water into the GI tract, and this can stimulate the bowel emptying process.”
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3) Chia Fresca
Registered dietitian Lauren Manaker, MS, RDN and author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, recommends a drink called chia fresca for smooth passing of poop. Chia fresca is a mixture of chia seeds, water, and a few twists of lemon or lime. The insoluble fiber present in chia seeds helps to soften stool, which is believed to have a laxative effect, according to the Cleveland Clinic.
4) Coffee
Aside from its caffeine content, coffee has also been known to trigger the digestive system to work and facilitate bowel movement naturally. According to registered dietitian Lauren Manaker, MS, RDN, drinking coffee can stimulate the gastrocolic reflex that prompts the colon to contract and make room for what’s coming, even for decaffeinated coffee.
Registered dietitian Kim Kulp, RDN, owner of the Gut Health Connection, supports this and explains that coffee stimulates the gastrocolic reflex, regardless of its caffeine content.
5) Fresh Fruit Juice
Ashley Kitchens, MPH, RDN, a plant-based registered dietitian and owner of Plant Centered Nutrition, suggests that consuming juices like pear, apple, and apricot can aid in relieving constipation. She says, “Apple juice has a high ratio of fructose to glucose and sorbitol content, which can gently alleviate constipation.”
6) Prune Juice
Prune juice is an excellent drink that helps combat constipation as it contains sorbitol, which acts as a natural laxative and can make people feel gassy, says Lauren Manaker, MS, RDN, registered dietitian, and author. Prune juice is a natural drink that is safe to consume and has been linked to improved digestive outcomes, particularly in cases of chronic constipation. A study published in the American Journal of Gastroenterology found that “prune intake significantly decreased hard and lumpy stools while increasing normal stool and not increasing loose and watery stools. Prune intake also ameliorated subjective complaints of constipation and hard stools, without alteration of flatulence, diarrhea, loose stools, or urgent need for defecation.”
7) Aloe Vera Juice
According to Paulina Lee, MS, RD, LD, founder of Savvy Stummy, aloe vera is rich in antioxidants and can help accelerate intestinal motility, which can improve constipation. Aloe vera can also soothe the gut and reduce gut inflammation, potentially aiding bloating symptoms. However, as Caroline Thomason, RD, CDCES, notes, the FDA does not recognize aloe vera as a safe or effective means of inducing a bowel movement, despite research indicating its laxative properties.
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8) True Teas with Fresh Ginger
True Teas, which include varieties of black and green teas, contain thousands of bioactive compounds—like amino acids, caffeine, lignins, proteins, xanthines, and flavonoids—making them an all-around healthy drink choice able to benefit your body in a number of ways. Black and green tea, in particular, tend to be higher in caffeine content relative to other teas, giving them a mild laxative effect that may stimulate the digestive system.