What is the Best Drink to Make You Regular? Finding Your Optimal Choice

October 17, 2025 •

4 min read

According to a 2025 study published in BMC Public Health, adequate dietary moisture intake is significantly associated with a lower risk of constipation, showing a clear dose-response relationship. While many drinks can help, a strategic approach is key to finding the one that works best for you.

Quick Summary

Different drinks, from water and juices to herbal teas and probiotics, can significantly impact bowel regularity. The most effective option depends on individual needs and the underlying cause of irregularity. Hydration, fiber content, and natural compounds play crucial roles in promoting healthy bowel movements.

Key Points

Hydration is Key: Prioritizing water intake is the most fundamental way to prevent and treat constipation, as it helps soften stool and aids fiber function.
Prune Juice is Effective: The high sorbitol content in prune juice draws water into the colon, providing a natural and powerful laxative effect.
Fiber-Rich Smoothies are Excellent: Blending whole fruits (like berries and kiwi), leafy greens, and seeds (chia, flax) provides both soluble and insoluble fiber for healthy bowel movements.
Certain Teas Provide Relief: Herbal teas like senna, ginger, and peppermint can stimulate or soothe the digestive system, but use potent options like senna cautiously.
Probiotics Support Gut Health: Fermented drinks such as kefir and kombucha introduce beneficial bacteria that can improve digestive balance and regularity over time.
Avoid Dehydrating Drinks: Limiting alcohol, excessive caffeine, and sugary beverages is important, as they can contribute to dehydration and worsen constipation.
Holistic Approach Works Best: Combining proper hydration with a high-fiber diet, regular exercise, and stress management provides the most sustainable path to regularity.

The Foundation: Water is King for Regularity

Before exploring specific options, it’s essential to acknowledge the undisputed champion of digestive health: water. Adequate hydration is the single most important factor for preventing and relieving constipation. When the body is dehydrated, the colon absorbs more water from waste, leaving stools dry, hard, and difficult to pass. Drinking sufficient water helps in several ways:

Softens stool: It ensures there is enough moisture in the stool for it to be soft and easy to pass.
Helps fiber work: If you increase your fiber intake, you must also increase your fluid intake. Water allows fiber to bulk up and sweep through the digestive tract effectively.
Supports muscle movement: Water is vital for the muscle contractions (peristalsis) that move waste along the intestines.

Experts generally recommend aiming for at least 8 glasses of water a day, but individual needs vary based on weight, activity level, and climate.

The Power of Prune Juice

Prune juice has a long-standing reputation as a natural laxative, and scientific studies back up this claim. Its effectiveness is due to a powerful combination of properties:

Sorbitol: Prunes are naturally high in sorbitol, a sugar alcohol that is not easily absorbed by the body. When sorbitol reaches the colon, it draws water into the intestines, softening stool and stimulating bowel movements.
Fiber: An 8-ounce glass of prune juice contains about 2.6 grams of fiber, which helps bulk up stool.
Pectin: This soluble fiber, also found in prunes, helps to soften and regulate stool consistency.

While prune juice is highly effective, it is potent. It's recommended to start with a half-cup serving to see how your body responds and to avoid bloating and gas. For higher fiber content, consider eating whole prunes.

Smart Juices and Smoothies for Digestion

Beyond prune juice, other juices and smoothies can also promote regularity, particularly those rich in fiber and sorbitol.

Other juices

Apple Juice: Contains pectin and sorbitol, offering a gentler laxative effect than prune juice. Opt for unfiltered juice to retain more fiber.
Pear Juice: Another good source of sorbitol, with a higher concentration than apple juice, making it effective for mild constipation.
Lemon Water: Mixing lemon juice with warm water can stimulate bile production and provide an antioxidant boost, encouraging a bowel movement.

High-Fiber Smoothies

Creating a smoothie with whole fruits and additional fiber sources is an excellent way to support regularity. A high-fiber smoothie might include:

Fiber-rich fruits: Raspberries, blackberries, and kiwis are excellent sources of both soluble and insoluble fiber.
Leafy greens: Spinach and kale are nutritional powerhouses that add insoluble fiber.
Seeds: Chia and flaxseeds are fantastic additions. When soaked, they form a gel-like substance that helps soften and lubricate stool.
Oats: Rolled oats provide soluble fiber that can make stools softer.

A Soothing Cup of Tea

Herbal teas can offer a relaxing and effective remedy for occasional constipation. Some contain mild laxative properties, while others help soothe the digestive tract.

Senna Tea: Made from the leaves and pods of the senna plant, this is a powerful stimulant laxative and one of the most effective options for quick relief. However, it should only be used for short-term relief, as prolonged use can lead to dependency.
Peppermint Tea: The menthol in peppermint can help relax the digestive muscles, alleviating bloating and gas.
Ginger Tea: Ginger can help stimulate digestion and reduce bloating. Drinking it warm can also help encourage gut motility.
Dandelion Tea: Acts as a mild diuretic and gentle laxative, stimulating bile production to aid digestion.

The Role of Probiotics in Drinks

Fermented drinks contain beneficial bacteria, or probiotics, that can help balance the gut microbiome and promote regularity.

Kefir: This cultured milk product is rich in probiotics and can improve stool consistency and frequency.
Kombucha: A fermented tea that offers probiotics and supports nutrient absorption.

Drinks to Moderate or Avoid

Certain drinks can worsen constipation and should be limited or avoided if you are struggling with irregularity.

Alcohol: Can be dehydrating and affect the movement of food through the digestive tract.
Milk (in some cases): Some people find that milk and other dairy products can be constipating.
Excessive Caffeine: While a morning cup of coffee can stimulate a bowel movement for some, too much caffeine can be dehydrating.
Carbonated Drinks: Can cause gas and bloating, leading to discomfort.

Comparing Popular Drinks for Regularity


Feature	Water	Prune Juice	Probiotic Drink (Kefir)	Senna Tea	Fiber Supplement Drink (Psyllium)
Primary Mechanism	Softens stool, hydrates	Sorbitol (osmotic), fiber	Balances gut microbiome	Stimulant laxative	Adds bulk to stool
Speed of Action	Gradual, long-term effect	Moderate (6-12 hours)	Gradual, long-term effect	Quick (6-12 hours)	Moderate (12-72 hours)
Key Benefit	Foundational hydration	Natural, effective laxative	Supports gut health	Fast, short-term relief	Increases stool bulk
Key Drawback	No immediate effect	High sugar, potential bloating	Flavor profile, cost	Potential dependency, cramping	Requires careful hydration

Other Lifestyle Factors for Regularity

Beyond what you drink, several other lifestyle factors play a significant role in maintaining regularity:

Regular Exercise: Physical activity stimulates the muscles in the intestines, helping move waste through the system more efficiently.
Fiber-Rich Diet: Eating whole fruits, vegetables, legumes, and whole grains provides essential dietary fiber.
Don't Ignore the Urge: Delaying a bowel movement can worsen constipation.
Stress Management: High stress levels can negatively impact digestive function.

Conclusion: The Best Drink is a Combination

While there is no single "best" drink for everyone, the most effective approach is often a combination of choices tailored to your needs. The best strategy is to start with the basics: prioritize consistent hydration with plain water throughout the day. For more immediate relief, prune juice or a fiber-rich smoothie can be effective options, thanks to their natural laxative and bulking properties. Herbal teas can offer soothing, temporary relief. However, long-term regularity is most successfully achieved by incorporating a holistic approach that includes sufficient hydration, a high-fiber diet, and regular exercise. If constipation persists, it is always best to consult a healthcare professional. You can read more about effective constipation remedies on Healthline.

Frequently Asked Questions

While drinking more water is crucial for relieving and preventing constipation, it may not be a complete cure on its own. For maximum effectiveness, it should be combined with a high-fiber diet.

Prune juice can often produce a bowel movement within 6 to 12 hours of consumption due to its sorbitol and fiber content. It is recommended to start with a small serving to assess your body's response.

Senna tea should not be used daily. It is a potent stimulant laxative best reserved for short-term, occasional relief, as long-term use can lead to dependency and potential damage to the bowels.

Yes, probiotic drinks like kefir contain beneficial live bacteria that can help balance your gut microbiome. Regular consumption can improve gut health, which in turn supports more consistent and comfortable bowel movements.

Many people find success by starting their day with a warm drink, like water with lemon or herbal tea, which can help kickstart the digestive system. However, the most important thing is to stay consistently hydrated throughout the day.

Coffee can have a dual effect. The caffeine can stimulate bowel muscles for some people, but excessive amounts can lead to dehydration, which worsens constipation. Moderation is key.

If constipation persists for more than a few weeks, is severe, or is accompanied by other concerning symptoms like blood in the stool or unexplained weight loss, you should consult a healthcare provider.