Nutrition Diet: What drinks are good for constipation?

October 16, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, eating enough fiber and drinking plenty of fluids are key to preventing and relieving constipation. When considering what drinks are good for constipation, understanding their specific properties—from softening stool to stimulating bowel movements—is essential for finding effective relief and supporting overall digestive health.

Quick Summary

This guide details a range of beverages, including hydrating waters, sorbitol-rich juices, and soothing herbal teas, that can help alleviate constipation. It explores the mechanisms behind each drink, such as increasing intestinal water content or stimulating gut motility, to promote easier and more regular bowel movements. The article also provides a comparison of different drink options and discusses which ones to limit or avoid.

Key Points

Hydration is Key: Drinking plenty of water is the most fundamental step for preventing and relieving constipation by keeping stools soft and easy to pass.
Prune and Pear Juice are Powerful: Juices rich in sorbitol, particularly prune and pear juice, act as natural laxatives by drawing water into the intestines.
High-Fiber Smoothies Offer Bulk: Blending seeds like chia or flax into a smoothie is an effective way to add bulk-forming soluble fiber, which helps soften stool.
Herbal Teas Provide Gentle Relief: Peppermint, ginger, and other herbal teas can soothe the digestive tract and offer gentle stimulation to promote bowel movements.
Exercise Caution with Strong Laxatives: While products like senna tea and magnesium citrate can provide fast relief, they should be used sparingly for occasional constipation only.
Avoid Dehydrating Beverages: Excessive alcohol and caffeine can worsen constipation by causing dehydration, so it's important to limit your intake of these drinks.

The Foundational Role of Hydration

Proper hydration is the cornerstone of digestive health. When you are dehydrated, your colon absorbs more water from waste, leaving stools hard, dry, and difficult to pass. Drinking an adequate amount of fluids throughout the day is the simplest and most effective way to prevent and treat constipation. While plain water is essential, other beverages can offer added benefits.

Prioritizing Water Intake

Aiming for at least 8 to 10 glasses of water a day is a general guideline, though individual needs can vary based on activity level, body size, and climate. Drinking water steadily throughout the day is more effective than consuming large amounts at once. A simple habit, like having a warm glass of water in the morning, can help stimulate a bowel movement by kickstarting your digestive system. For a more effective option, some studies suggest that carbonated water might be more beneficial than tap water for people with chronic idiopathic constipation, as it aids in rehydration. However, sugary sodas should be avoided.

Fiber-Rich and Fruit-Based Beverages

Many fruit juices and fiber-enhanced drinks work by adding moisture and bulk to the stool, making it softer and easier to pass. The key is to choose options with natural fiber and osmotic properties.

Juices with a Laxative Effect

Prune Juice: This is arguably the most well-known juice for constipation relief. Prune juice is a natural laxative due to its high sorbitol content, a sugar alcohol that draws water into the large intestine. It also contains natural fibers and beneficial compounds that aid digestion. For best results, consider a small, controlled portion, as excessive intake can cause gas and bloating.
Apple Juice: Providing a gentler effect than prune juice, apple juice contains sorbitol and a high fructose-to-glucose ratio, which can help draw water into the intestines. For the most fiber, look for fresh-pressed apple juice with pulp.
Pear Juice: With an even higher sorbitol content than apple juice, pear juice is another effective option, especially recommended for children.

High-Fiber Smoothies and Water-Infused Drinks

Creating a smoothie with high-fiber ingredients is an excellent way to address constipation. Ingredients like chia seeds, flaxseeds, and oats swell in liquid to form a gel that can help soften and bulk up stool.

Chia Seed Water (Chia Fresca): Simply mix a tablespoon of chia seeds in a glass of water and let it sit for 10-15 minutes until it forms a gel. Chia seeds are packed with soluble fiber, and adding a squeeze of lemon provides extra digestive stimulation.
Psyllium Husk Drink: This fiber supplement is highly effective at adding bulk to stool. It is crucial to mix it with plenty of water to prevent blockages. Flavored, sugar-free versions are available.

Soothing and Stimulating Herbal Teas

Certain herbal teas can help relax the digestive muscles or provide a gentle laxative effect, offering a warm and comforting remedy.

Peppermint Tea: The menthol in peppermint tea has a soothing effect on the gastrointestinal tract, which can help with bloating and discomfort.
Ginger Tea: Ginger can help speed up digestive activity and calm inflammation in the gut, making it a good choice for relieving constipation.
Senna Tea: A well-known natural laxative, senna contains compounds called glycosides that stimulate the nerves in the gut to speed up bowel movements. It is important to use senna for short-term relief only and consult a doctor before use, as prolonged reliance can be harmful.

Fermented Beverages and Special-Purpose Drinks

Beyond juices and teas, some fermented drinks and specialized solutions can support regularity.

Kefir: This fermented milk beverage is rich in probiotics, which are beneficial bacteria that can help balance gut flora. A healthy gut microbiome can improve stool consistency and regularity.
Magnesium Citrate Solution: This over-the-counter osmotic laxative works by drawing more water into the intestines to soften and bulk up stool. It is a powerful remedy for occasional constipation and should be used with plenty of water.

Comparison of Constipation-Relieving Drinks


Drink Type	Primary Mechanism	Effectiveness	Considerations
Water	Hydration, softening stool	Very high for prevention	Must be consumed consistently all day.
Prune Juice	High sorbitol and fiber content	High, natural laxative effect	Can cause gas; limit to small portions.
High-Fiber Smoothies	Adds soluble fiber (bulk)	High, good for consistent relief	Requires adequate water to prevent blockage.
Herbal Teas (Peppermint, Ginger)	Soothing, gentle stimulation	Moderate	Best for mild constipation and bloating.
Senna Tea	Stimulant laxative effect	High, faster relief	Intended for short-term use only due to potency.
Kefir	Probiotics for gut balance	Varies, best for long-term health	Improves gut microbiome over time.
Magnesium Citrate Solution	Osmotic laxative	Very high, fast acting	Can have strong effects; use for occasional, short-term relief.

What to Limit or Avoid

Just as some drinks can help, others can make constipation worse by causing dehydration or slowing digestion. Excessive alcohol and caffeinated beverages like coffee and soda can contribute to dehydration. While coffee can stimulate bowel movements for some, it may be a diuretic for others, and its effects are less reliable. Carbonated soft drinks also offer little nutritional value and can cause bloating. If you suspect a dairy intolerance, milk and other dairy products could be contributing to the problem. For those with Irritable Bowel Syndrome (IBS), some drinks containing FODMAPs, like certain fruit juices, may need to be limited.

Conclusion

Choosing what drinks are good for constipation can significantly impact your digestive wellness. The first and most crucial step is to increase your intake of water to maintain hydration and soften stool. Incorporating fiber-rich juices like prune, pear, or apple, or making a smoothie with chia or flax seeds, can provide further natural relief. For a calming effect, herbal teas like peppermint or ginger are excellent. For a quicker, more potent remedy, magnesium citrate or short-term use of senna tea can be effective, but should be approached with caution. By combining these smart beverage choices with a balanced, high-fiber diet, you can promote regular bowel movements and achieve better digestive comfort. The National Institutes of Health offers further resources on dietary management for constipation.

Frequently Asked Questions

A general guideline is 8 to 10 glasses (64-80 ounces) of water per day, but individual needs vary based on activity level, body weight, and climate. Consistent hydration throughout the day is more effective than drinking a lot at once.

For some, the caffeine in coffee stimulates the gastrocolic reflex, which can help initiate a bowel movement. However, for others, its diuretic effect can cause dehydration and worsen constipation. Its effectiveness is not reliable for everyone.

Not all fruit juices are equally effective. Juices containing high amounts of sorbitol, such as prune, pear, and apple juice, are the most beneficial. Juices with little fiber or high added sugar can sometimes aggravate digestive issues.

Yes, small amounts of diluted apple or pear juice are often recommended for constipated children, as they contain sorbitol. Always consult a pediatrician before giving new remedies to children.

Magnesium citrate is an over-the-counter osmotic laxative that works by drawing water into the intestines. It is generally considered safe for short-term, occasional use, but it's important to follow dosage instructions and not use it long-term. Consult a doctor before use.

Osmotic laxative solutions like magnesium citrate or stimulant herbal teas like senna typically work the fastest. However, they are intended for short-term relief, and natural options like prune juice often provide reliable relief without the strong side effects.

A great high-fiber drink can be made by blending a handful of spinach, a pear with the skin on, and a tablespoon of chia seeds into a glass of water. This combines both soluble and insoluble fiber for effective relief.