What Drink Helps Soften Poop Naturally?

October 12, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), one of the simplest and most effective ways to combat constipation is to increase your fluid intake. A variety of beverages can assist in this process, hydrating your body and using specific natural properties to help soften hard stools and encourage easier bowel movements. This article will explain what drink helps soften poop and provide detailed information on the best options.

Quick Summary

Several beverages, from water and fruit juices to herbal teas and probiotic drinks, can naturally help soften stool. The right drink increases hydration, adds soluble fiber, or contains natural compounds like sorbitol to promote bowel regularity.

Key Points

Hydrate with Water: Proper hydration is the most crucial step, as water adds moisture to stool, making it softer and easier to pass.
Sip Prune Juice: Prune juice is a potent natural laxative due to its high sorbitol content, which draws water into the intestines.
Use Warm Drinks to Stimulate Bowels: A morning cup of coffee or warm lemon water can help stimulate bowel movements and promote regularity.
Boost Fiber with Supplements: Mixing psyllium husk into water or juice provides soluble fiber that bulks and softens stool.
Promote Gut Health with Probiotics: Fermented drinks like kefir and kombucha introduce beneficial bacteria that improve overall gut function.
Avoid Dehydrating Beverages: Limit alcohol and excessive caffeine, as they can dehydrate the body and worsen constipation.

Hydration: The Foundation of Softening Stools

The most basic and essential drink for softening stools is water. Dehydration is a leading cause of constipation, as the large intestine reabsorbs water from the stool, causing it to become hard and difficult to pass. Maintaining proper hydration ensures that your digestive system has enough water to keep your stool soft and pliable. Drinking a sufficient amount of water throughout the day can prevent constipation from occurring in the first place and can significantly alleviate symptoms when they arise. Some studies also suggest that sparkling water may be even more effective than tap water for some individuals.

Fruit Juices for Natural Laxatives

Certain fruit juices are excellent natural remedies for constipation due to their high water content and specific natural compounds. Prune juice is perhaps the most well-known, prized for its natural sorbitol content. Sorbitol is a sugar alcohol that is poorly absorbed by the body. When it reaches the colon, it draws water into the large intestine, which softens the stool and stimulates bowel movements. Other juices also contain sorbitol, though in lower concentrations, making them milder options. Apple and pear juice are good alternatives, especially for children who may not prefer the taste of prune juice. To maximize the effect, opt for 100% pure, unsweetened juices.

Prune Juice: High in fiber and sorbitol, it is a very effective natural laxative.
Apple Juice: Contains sorbitol and a gentle laxative effect.
Pear Juice: Has more sorbitol than apple juice, making it a stronger alternative.

Warm Drinks to Stimulate Digestion

Many people find that a warm beverage in the morning can help kickstart their digestive system. The heat itself can stimulate the muscles of the gastrointestinal tract, promoting motility.

Warm Lemon Water: A popular morning ritual, warm water with lemon juice can provide a gentle stimulus. The vitamin C in lemons is an antioxidant that can also draw water into the gut.
Coffee: For many, the caffeine in coffee is a powerful laxative, stimulating the gastrocolic reflex that triggers a bowel movement. However, as a diuretic, it can also lead to dehydration, so it's important to balance with plain water.
Herbal Teas: Certain herbal teas offer soothing and mildly laxative effects. Senna tea is a well-known stimulant laxative, while peppermint and ginger tea can help relax the intestinal muscles and soothe bloating.

Probiotic and Fiber-Enhanced Drinks

Adding beneficial bacteria and extra fiber can significantly improve digestive health and soften stool.

Kefir and Kombucha: These fermented drinks are rich in probiotics, which help balance gut bacteria and improve bowel function. Studies show that probiotics can increase stool frequency and improve consistency.
Psyllium Husk Drink: Psyllium husk is a form of soluble fiber that absorbs water in the intestines to form a gel-like substance, adding bulk and softening the stool. It is often sold as a fiber supplement and can be mixed into water or juice.
Chia Fresca: This simple drink combines chia seeds, water, and lemon. Chia seeds are packed with soluble fiber that absorbs water and creates a gel to help move stool along.

Comparison of Drinks for Constipation Relief


Drink	Mechanism of Action	Speed of Relief	Best For	Considerations
Water	Hydrates the body and adds moisture to stool.	Gradual, preventative.	Daily maintenance and overall hydration.	Must be consumed consistently throughout the day.
Prune Juice	High sorbitol content draws water into the colon.	Hours to overnight.	Stubborn or occasional constipation.	High in sugar; can cause cramping if overused.
Coffee	Caffeinated versions stimulate the gastrocolic reflex.	Soon after consumption.	Morning relief for some individuals.	Can be dehydrating and may worsen symptoms for people with IBS.
Warm Lemon Water	Mild stimulus from warmth and hydration.	Gentle, daily effect.	A daily ritual to promote regularity.	Very gentle, may not be potent enough for severe cases.
Kefir/Kombucha	Probiotics restore balance of gut bacteria.	Consistent, long-term use.	Improving long-term gut health and preventing constipation.	Relief is not immediate; high in sugar variants can be counterproductive.
Psyllium Husk	Soluble fiber adds bulk and holds water in stool.	1-3 days.	Increasing daily fiber intake; needs extra water.	Must be consumed with plenty of water to avoid blockage.

Potential Pitfalls: What to Avoid

While focusing on what drink helps soften poop, it is equally important to know which drinks can worsen the problem. Alcohol is a diuretic, which causes dehydration and can lead to harder stools. Similarly, excessive caffeine, especially without drinking enough water, can have a dehydrating effect. For some individuals, dairy products like milk can aggravate constipation. Sugary, carbonated beverages like soda should also be avoided, as they offer no digestive benefits and can lead to harmful health effects.

Conclusion: Choosing the Right Approach

The most effective strategy for managing and preventing constipation is consistent hydration, with plain water being the top priority. For more specific or immediate relief, adding targeted beverages like prune juice, warm lemon water, or a psyllium husk drink can be highly effective. The key is to understand the different mechanisms and find what works best for your body. For long-term digestive wellness, integrating probiotic drinks like kefir or kombucha can foster a healthier gut microbiome. Remember to introduce new remedies gradually and monitor your body's response. If constipation persists despite dietary changes, it is advisable to consult a healthcare professional to rule out any underlying medical conditions. A well-hydrated body is the first step toward a more comfortable and regular digestive system.

For more comprehensive health insights, visit the official site of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) at https://www.niddk.nih.gov/health-information/digestive-diseases/constipation.

Frequently Asked Questions

Prune juice is widely considered the most effective fruit juice for softening poop because of its high concentration of sorbitol, a natural sugar alcohol that draws water into the intestines.

Yes, drinking warm water can help stimulate the digestive system and encourage a bowel movement. The warmth is often soothing and can help relax intestinal muscles.

For many people, coffee can stimulate the bowels and act as a laxative due to its caffeine content. However, its diuretic effect can also cause dehydration, so it should be balanced with plenty of plain water.

Fiber adds bulk to your stool and, particularly soluble fiber, absorbs water to make it softer and easier to pass. Drinks enhanced with psyllium husk or containing chia seeds can increase your fiber intake.

Yes, it is crucial to drink plenty of extra water when taking fiber supplements like psyllium husk. Fiber absorbs a large amount of water, and insufficient fluid intake can actually worsen constipation by causing a blockage.

Yes, you should avoid or limit alcohol, as it is dehydrating. Also, some people find that milk and other dairy products can exacerbate their constipation. Sugary, carbonated beverages are best avoided as they offer no relief and can be harmful.

The time varies depending on the drink. Warm water or coffee can provide a quick stimulus, while natural juices or fiber supplements may take several hours to a couple of days to have a full effect.