What is the best drink to have for constipation?

October 18, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), staying hydrated is key to relieving constipation. Choosing the right beverages, from water to specific fruit juices, can significantly impact your digestive comfort. So, what is the best drink to have for constipation? The answer involves both hydration and specific ingredients that naturally promote bowel movements.

Quick Summary

This article explores the most effective drinks for relieving constipation, focusing on options that soften stool and stimulate bowel movements. It examines the roles of water, prune juice, herbal teas, and other beverages, offering a comprehensive guide to improving digestive health through better hydration.

Key Points

Start with water: The most critical and basic drink for preventing and relieving constipation is water.
Try prune juice for faster relief: Rich in sorbitol and fiber, prune juice is a scientifically-backed, effective natural laxative.
Consider herbal teas with caution: Certain herbal teas, like senna, are stimulant laxatives and should be used for short-term relief only.
Explore other fruit juices: Juices from apples and pears also contain sorbitol and offer a milder alternative for softening stool.
Incorporate probiotics: Fermented drinks like kefir and kombucha can support overall gut health and improve regularity over time.
Combine drinks with lifestyle changes: For best results, pair increased fluid intake with a high-fiber diet and regular exercise.

Hydration is the Foundation for Relieving Constipation

Dehydration is one of the most common causes of constipation. When you don't drink enough water, your body pulls moisture from your large intestine, resulting in hard, dry stools that are difficult to pass. Drinking plenty of fluids, especially water, helps keep your digestive system running smoothly by adding moisture to the stool, making it softer and easier to pass. For most adults, aiming for at least 8 glasses of water a day is a good starting point, though individual needs may vary based on activity level and climate.

Why Water is Your Best Friend Against Constipation

Water is the simplest and most effective solution. It works by ensuring that dietary fiber, which bulks up stool, can function correctly. Without adequate fluid, fiber can't absorb water and can actually worsen constipation. Drinking water consistently throughout the day, rather than in large amounts all at once, can help regulate bowel movements. Warm water, especially in the morning, can be particularly effective, as it can stimulate intestinal muscles and promote a bowel movement.

Prune Juice: The Classic Go-To Remedy

Prune juice has a long-standing reputation as a powerful natural laxative, and for good reason. It's high in both fiber and sorbitol, a sugar alcohol that the body poorly absorbs. Sorbitol draws water into the colon, which helps soften stool and stimulates a bowel movement. Recent studies have confirmed its effectiveness, showing that prune juice can be more effective for chronic constipation than some over-the-counter medications.

For best results, consume a moderate amount. Too much too quickly can lead to bloating or diarrhea. For infants, a smaller, pediatrician-recommended amount can be effective. While prune juice contains fiber, eating whole prunes can provide an even higher fiber content, but the juice's combination of sorbitol and fluid makes it an excellent choice for a quick remedy.

Herbal Teas and Other Natural Drinks

Beyond water and prune juice, several other beverages can help combat constipation. Herbal teas are a popular and soothing option, but it's important to choose the right kind, as some have stronger laxative effects than others.

Senna Tea: Made from the leaves and pods of the senna plant, this tea is a potent stimulant laxative. It encourages intestinal muscles to contract, pushing stool through the colon. Due to its strength, it's best for short-term use to avoid dependency.
Ginger Tea: Ginger can help with digestion and soothe inflammation in the gut. While not a direct laxative, it can help relieve associated symptoms like bloating and discomfort.
Peppermint Tea: The menthol in peppermint helps relax the muscles of the gastrointestinal tract, which can ease gas and discomfort related to constipation.
Warm Lemon Water: A glass of warm water with fresh lemon juice in the morning can help kickstart the digestive system. The added vitamin C is a bonus for your immune system.

Other juices for consideration: Apple and pear juices also contain sorbitol, offering a gentler alternative to prune juice. Pear juice generally contains more sorbitol than apple juice, which can provide a more effective laxative effect. Fermented drinks like kombucha and kefir contain probiotics, which introduce beneficial bacteria to the gut and can aid in digestion and regularity.

A Comparison of Constipation-Relief Drinks

To help you decide which option is right for you, here is a comparison of some of the most effective drinks for constipation:


Drink	Active Ingredient(s)	Mechanism of Action	Speed of Relief	Best For	Considerations
Water (Warm or Room Temp)	Water	Softens stool; aids fiber function	Gradual	Daily maintenance and prevention	Essential for everyone; best for mild cases.
Prune Juice	Sorbitol, fiber	Draws water into colon; stimulates bowel movements	Varies	Quick, but not instant, relief	High in sugar; start with a small amount.
Herbal Tea (Senna)	Anthraquinones	Stimulates intestinal muscle contractions	Varies	Short-term, acute relief	Can be potent; not for long-term use.
Magnesium Citrate	Magnesium citrate	Osmotic laxative; pulls water into intestines	Varies	Prompt relief for occasional constipation	Over-the-counter medication; consult doctor.
Apple/Pear Juice	Sorbitol	Draws water into colon (gentler than prune juice)	Gradual to Moderate	Mild constipation, children	High sugar content; good alternative if you dislike prune juice.
Kefir/Kombucha	Probiotics	Supports gut bacteria, aids digestion	Gradual	Improving overall gut health	Effectiveness varies by individual and product.

Combining Drinks with Other Healthy Habits

While drinks can provide significant relief, they work best when combined with other healthy lifestyle choices.

Increase Fiber Intake: Ensure your diet is rich in high-fiber foods like fruits, vegetables, whole grains, and legumes. Fiber provides the bulk that water can soften.
Regular Exercise: Physical activity, even moderate exercise like walking, helps stimulate the muscles of the intestines, promoting more regular bowel movements.
Establish a Routine: Go to the bathroom at the same time every day to train your body for regularity. The morning, often after a warm drink, is a great time.

Conclusion: Finding the Right Drink for You

What is the best drink to have for constipation ultimately depends on your specific needs and the severity of the issue. For daily maintenance and prevention, consistent hydration with plain or warm water is the most important step. For faster, targeted relief, prune juice is a well-researched and effective natural remedy. Other options like herbal teas and specific fruit juices offer alternative pathways to relief. If occasional constipation becomes a chronic problem, or if you experience severe symptoms like pain or blood in your stool, it is crucial to consult a healthcare professional. By understanding how different drinks work and integrating them into a holistic approach to digestive health, you can find the relief you need.

American Journal of Gastroenterology study on prune juice and constipation

Frequently Asked Questions

The speed of relief varies depending on the drink. Osmotic laxatives like prune juice or magnesium citrate can work relatively quickly. Gentler remedies like plain water or herbal teas will provide more gradual relief over time.

While both warm and cold water provide hydration, some experts suggest that warm or hot water can be more effective. Warm fluids can stimulate intestinal muscles and aid in better digestion, especially when consumed in the morning.

Yes, for many people, the caffeine in coffee acts as a stimulant that can trigger a bowel movement. However, excessive caffeine can have a diuretic effect and lead to dehydration, so moderation is key.

Avoid alcohol, excessive caffeine (if it causes dehydration), and milk if you have a dairy sensitivity, as these can sometimes worsen constipation. Sugary sodas should also be avoided due to their low nutritional value.

For children, watered-down pear, apple, or prune juice is often recommended. Start with a small amount and consult with a pediatrician. Eating the whole fruit is often preferable due to the higher fiber content.

Magnesium citrate is an over-the-counter osmotic laxative that pulls water into the intestines to soften stool. It provides relief but is generally recommended for occasional use. Consult a doctor or pharmacist before use, especially if you have kidney problems or other health conditions.

Yes, mixing a psyllium husk or other fiber powder with plenty of water is an effective way to relieve constipation. The fiber adds bulk, and the water helps it soften stool. It's crucial to drink enough water to avoid a blockage.