What is the Number One Drink for Constipation? Finding Relief with the Right Fluids

October 3, 2025 •

4 min read

Approximately 16% of adults in the United States experience constipation, a condition often caused by insufficient fluid intake. Understanding what is the number one drink for constipation is a crucial starting point for finding effective relief and promoting regular bowel movements.

Quick Summary

The most fundamental drink for easing constipation is water, as dehydration is a common cause of hard, dry stools. Other highly effective options include prune juice and magnesium citrate, which offer additional laxative effects. A healthy diet rich in fiber and adequate overall hydration are key to prevention.

Key Points

Water is Fundamental: Adequate hydration with plain water is the single most important factor for preventing and relieving constipation by softening stools.
Prune Juice for Possible Relief: Prune juice contains sorbitol and fiber that may offer a laxative effect.
Magnesium Citrate is Potent: As an osmotic laxative, magnesium citrate draws water into the intestines for potent, short-term relief from occasional, severe constipation when used as directed.
Fiber is Key: Drinks complement a diet rich in high-fiber foods like fruits, vegetables, and whole grains, which add bulk to stools and aid passage.
Limit Dehydrating Beverages: Drinks with high caffeine or alcohol content should be avoided or limited, as they can worsen dehydration and constipation.
Lifestyle Matters: Regular exercise and establishing consistent bowel habits are essential complements to dietary changes for long-term digestive health.

Water: The Undisputed Number One Drink

While various juices and supplements are effective, plain water is overwhelmingly considered the number one drink for constipation relief and prevention. The reason is simple: it's essential for the digestive process. When the body is dehydrated, the large intestine absorbs water from food waste to conserve fluids, resulting in hard, dry stools that are difficult to pass. Drinking plenty of water helps:

Soften stools: Proper hydration ensures stools retain enough water to remain soft and easy to pass.
Aid fiber: When you increase your fiber intake, you must also increase your water intake. Water works with fiber to bulk up and soften stools, preventing a blockage.
Support gut movement: The intestines need to be well-lubricated and flexible to move waste effectively through the colon.

The National Institutes of Health recommends an average of 9 cups of fluids per day for women and 13 for men, but individual needs vary based on weight, activity level, and climate. It's best to spread water intake throughout the day rather than drinking a large amount all at once.

Other Highly Effective Drinks for Constipation

For those seeking faster or more targeted relief, several other drinks offer additional benefits beyond basic hydration:

Prune Juice: This is perhaps the most famous natural remedy for constipation. Prune juice is rich in sorbitol, a sugar alcohol with a natural laxative effect, which draws water into the intestines to soften stools. It also contains fiber, which adds bulk. It is often consumed in a specific quantity to help with constipation.
Magnesium Citrate Solution: This is a powerful osmotic laxative available over-the-counter. It works by pulling large amounts of water into the intestines, softening stool and increasing bowel movement frequency. It's used for occasional, more significant bouts of constipation and should not be taken long-term without consulting a healthcare professional.
Kiwifruit Juice: Kiwi contains both soluble and insoluble fiber, along with an enzyme called actinidin that helps with protein digestion. Some studies suggest that consuming two green kiwifruits daily can promote regularity, and while the whole fruit is better for fiber, the juice retains some beneficial properties.
Warm Drinks: Starting the day with a warm drink, like hot water with lemon or herbal tea (peppermint or ginger), can help stimulate the digestive tract and encourage a bowel movement.
Coffee: For some, a cup of coffee can stimulate the gastrocolic reflex, which increases movement in the lower GI tract. However, it can also be dehydrating, so it's important to drink extra water alongside it.

Comparison of Constipation Relief Drinks


Drink	Primary Mechanism	Best For	Speed of Relief	Potential Downsides
Water	Hydration, softening stool	Prevention and general relief	Gradual, long-term	None, unless over-consumed
Prune Juice	Sorbitol, fiber, osmotic effect	Mild to moderate constipation	Can work within a few hours	High in sugar, may cause gas
Magnesium Citrate	Powerful osmotic laxative	Severe, occasional constipation	Can work relatively quickly	Potential for dehydration, overuse issues
Kiwifruit Juice	Fiber, actinidin enzyme	Mild constipation, regular bowel support	Slower, best with consistent use	Lower fiber than whole fruit, sugar content
Warm Water with Lemon	Temperature stimulates digestion	Encouraging morning bowel movements	Can be relatively quick	Minimal, very gentle effect

Beyond Drinks: Complementary Dietary Strategies

While fluids are vital, a comprehensive approach to managing constipation also includes your food choices. A diet rich in fiber is essential for promoting regular bowel movements. Fiber adds bulk to stool, making it softer and easier to pass. High-fiber foods to include are:

Whole Grains: Such as oatmeal, brown rice, whole-wheat bread, and cereals.
Fruits: Focus on high-fiber fruits like pears, apples with the skin on, raspberries, and prunes.
Vegetables: Leafy greens (spinach, kale), broccoli, and carrots are excellent choices.
Legumes: Lentils, black beans, and chickpeas are great sources of both soluble and insoluble fiber.

The Role of Lifestyle in Digestive Regularity

Lifestyle factors play a significant role in preventing constipation. Integrating these habits into your daily routine can make a major difference:

Get Regular Exercise: Physical activity stimulates the muscles in the intestines, helping move stool through the digestive system. Even regular, moderate activity can be beneficial.
Listen to Your Body: Do not ignore the urge to have a bowel movement. Postponing can make constipation worse over time.
Establish a Routine: Try to use the bathroom at a consistent time each day, such as shortly after waking or after a meal, to encourage regularity.

What to Limit or Avoid

Some foods and drinks can exacerbate constipation and should be limited, particularly if you are prone to the condition:

Caffeine and Alcohol: Both are diuretics that can cause dehydration, hindering the softening effect of water on your stools.
Processed Foods: These are often low in fiber and high in fat and sugar, which can slow digestion.
High-Fat Foods: Things like red meat, fried foods, and cheese can be constipating for some individuals.

Conclusion

For overall digestive health and as the primary solution for most cases of constipation, water is the number one drink for constipation. By ensuring you are adequately hydrated, you can effectively prevent and manage symptoms. For more immediate or stubborn cases, other options like prune juice or a magnesium citrate solution can be powerful tools, but should be used according to instructions and after consulting a healthcare professional. Combining the right fluids with a high-fiber diet and an active lifestyle provides the most comprehensive approach to maintaining digestive regularity and comfort. Always consult a healthcare provider for chronic or severe constipation or before starting new supplements or significant dietary changes.

For more information on digestive issues, including constipation, visit the National Institute of Diabetes and Digestive and Kidney Diseases at niddk.nih.gov.

Frequently Asked Questions

If you don't drink enough water, your large intestine will absorb water from your stool, causing it to become hard, dry, and difficult to pass.

Yes, prune juice is often recommended for children with constipation. It's best to consult a pediatrician for guidance on appropriate use for infants and children.

Magnesium citrate can produce a bowel movement within a relatively short timeframe after consumption, but individual results may vary.

For some people, coffee can stimulate a bowel movement. However, it can also be dehydrating, so it should be balanced with plenty of water.

Common side effects include loose, watery stools and stomach cramps. Overuse can cause more serious issues, so it should not be used long-term without a doctor's supervision.

Fiber, especially soluble fiber, helps by absorbing water and creating a gel-like consistency in the stool, making it softer and easier to pass.

You should see a doctor if your constipation lasts more than two weeks, or if you experience severe symptoms like rectal bleeding, unexplained weight loss, or severe abdominal pain.