What should I drink for constipation?

Constipation is a common condition affecting people of all ages. It occurs when stool passes through the large intestine too slowly, becoming hard, dry and difficult to eliminate. While over-the-counter laxatives can help in the short-term, making specific dietary and lifestyle changes is key for relieving constipation long-term.

One of the easiest things you can do is to increase your fluid intake. Drinking enough water and other fluids softens stool and makes it easier to pass. Certain beverages may be particularly helpful for alleviating constipation.

Water

Drinking more water is often the first recommendation for relieving constipation. Water is essential for good digestive health. It helps dissolve waste products and keeps stool soft.

Aim to drink at least 8 glasses of water per day, or about 2 liters. You may need even more if you exercise vigorously or live in a hot climate.

Tips for increasing water intake:

• Carry a water bottle with you throughout the day for easy sipping
• Choose water over other beverages
• Infuse your water with fruits or herbs to boost flavor
• Set a daily alarm on your phone to remind you to drink water

If you dislike plain water, try sparkling water or add a squirt of lemon or lime juice to enhance the taste.

Prune Juice

Prune juice is a traditional constipation remedy that works extremely well for many people. It contains sorbitol, a sugar alcohol with natural laxative effects.

In one study of 40 adults with constipation, drinking 8 ounces (250 ml) of prune juice per day for 2 weeks significantly improved stool frequency and consistency. It also helped increase feelings of satisfaction after bowel movements.

Another study showed that giving ill elderly people 4 ounces (120 ml) of prune juice twice a day significantly improved constipation, compared to milk of magnesia.

Prune juice has a mild flavor that some find pleasant, while others dislike the taste. Start with 4–8 ounces (120–250 ml) per day and increase the amount if needed to fully relieve constipation.

Warm Liquids

Drinking warm or hot liquids can help get your bowels moving.

Studies show that drinking a warm beverage like coffee or tea in the morning can stimulate gut motility, contractions that move stool through your colon.

One study in over 5,000 people found that those who drank hot beverages daily had a 13% lower risk of constipation, compared to people who did not drink hot beverages.

Caffeinated coffee appears particularly beneficial due to its effects on the digestive muscles. However, decaffeinated coffee and teas can also stimulate bowel movements.

Try drinking warm water with lemon first thing in the morning, or enjoy a cup of tea after a meal.

Milk and Milk Alternatives

Milk and milk alternatives like soy or almond milk contain lots of fluid to help hydrate the body. They also provide protein and calcium, two nutrients linked to improved colon function.

One study in over 2,000 adults found that those who consumed the most dairy products, including milk, cheese and yogurt, had lower rates of constipation than people who consumed the least dairy.

Another study showed that adults who drank a dairy supplement of milk, yogurt and other dairy products for 4 weeks reported improvements in bloating, pain and bowel satisfaction compared to a control group.

Aim for 1–2 servings of dairy products per day, such as 1 cup (240 ml) of milk or yogurt. You can also opt for dairy alternatives like soy milk or almond milk.

Kefir and Yogurt

Probiotic foods like kefir and yogurt contain healthy bacteria that support digestive health. They may be especially beneficial for relieving constipation.

Kefir is a fermented milk beverage that contains protein, calcium, vitamins and minerals, along with over 30 strains of probiotics.

One study found that kefir sped up transit time through the digestive tract by 12.6 hours compared to milk. It also increased stool frequency and softened stool consistency.

Yogurt with live active cultures has also been shown to reduce constipation. It improves digestion by modifying the gut bacteria to produce more lactic acid, decreasing gut transit time.

Aim for 1 cup (240 grams) of kefir or yogurt per day. Look for products labeled “contains live and active cultures” to ensure you’re getting probiotics.

Fiber-Rich Drinks

Increasing your fiber intake is key for relieving constipation. Fiber adds bulk and weight to stool and softens it so that it can pass more easily through the intestines.

While fiber is typically obtained from solid foods like vegetables, fruits and whole grains, some drinks are good sources as well.

For example, 1 cup (240 ml) of 100% apple or orange juice contains 3 grams of fiber. Bran cereals and granola can also be blended into smoothies along with fruit to boost the fiber content.

There are also fiber supplements that can be mixed into both cold and hot liquids. Psyllium husk, wheat dextrin and inulin are examples of soluble fibers that dissolve into water easily.

Aim for about 25–30 grams of fiber per day from food and supplements combined.

Vegetable Juice

Vegetable juices like tomato, carrot, beet and cucumber juice contain fiber, vitamins and minerals that support digestive health. They also provide water to help relieve constipation.

One analysis of 9 studies found that consuming vegetable juices increased stool frequency in adults with constipation. Carrot and garlic juice were the most effective.

Try making your own juice by blending carrots, beets, cucumber and ginger into tomato or carrot juice. Store-bought vegetable juices like V8 are also good options.

Drink 8–12 ounces (250–375 ml) with meals or when feeling constipated.

Aloe Vera Juice

Aloe vera juice has gained popularity as a natural constipation remedy. It contains anthraquinones, compounds known to stimulate intestinal contractions to move stool along the digestive tract.

In one study, aloe vera juice increased bowel movement frequency in adults with constipation. After drinking 2 ounces (60 ml) twice a day for 2 weeks, participants had an average of 1.9 more bowel movements per week compared to the placebo group.

Keep in mind that aloe vera juice has a strong, bitter taste, so you may want to mix it with a sweeter juice like grape or orange.

Drink 2–4 ounces (60–120 ml) per day as needed for constipation relief.

Herbal Teas

Certain herbal teas can stimulate bowel movements due to their laxative properties. They work best when consumed first thing in the morning on an empty stomach.

Some herbal teas that may relieve constipation include:

Tea	How it Works
Senna	Contains sennosides, compounds that irritate the digestive lining to induce contractions
Psyllium	Rich in viscous fiber that moves slowly through the colon, stimulating contractions
Dandelion	Acts as a diuretic to draw water into the colon and soften stool
Peppermint	Relaxes intestinal muscles to move stool through the colon

For the best results, try alternating the different teas each morning to stimulate various areas of the colon.

Brew 1 cup (240 ml) of tea in the morning and drink it warm. You can sweeten the stronger senna tea with honey if needed.

Coffee

The caffeine in coffee can stimulate bowel contractions to move stool along. It also increases production of gastric acids to help digestion.

In one study, both caffeinated and decaffeinated coffee increased colon activity within 30 minutes of ingestion compared to water. The effects were greatest with caffeinated coffee, which contains about 95 mg of caffeine per 8-ounce (237-ml) cup.

However, too much coffee can dehydrate the digestive tract, worsening constipation. Aim for 1–2 cups (237–474 ml) of coffee per day with plenty of water.

Sample Menu

Here is an example of a 1-day menu with drinks that can help relieve constipation:

Time	Beverage
Morning	1 cup (240 ml) warm lemon water
Breakfast	1 cup (240 ml) coffee with milk and cereal
Mid-morning Snack	1 cup (240 ml) kefir
Lunch	1 cup (240 ml) vegetable juice with meal
Afternoon Snack	1 cup (240 ml) almond milk with granola
Dinner	1 cup (240 ml) prune juice
Evening	1 cup (240 ml) herbal tea before bed

Other Tips for Relieving Constipation

While certain beverages can help get things moving, other lifestyle factors play an important role as well. Try combining a colon-healthy diet with regular exercise.

Here are some tips:

• Eat plenty of fruits, vegetables, legumes, whole grains and nuts
• Limit processed foods and dairy if you have difficulty digesting them
• Drink mineral water with magnesium if you don’t get enough from foods
• Exercise for at least 30 minutes daily to stimulate the bowels
• Set a bathroom routine and don’t ignore the urge to have a bowel movement
• Reduce stress with yoga, deep breathing or meditation

Also, limit use of over-the-counter laxatives and enemas whenever possible, as they can disrupt normal function of the colon.

Summary

Drinking enough fluids and consuming the right beverages can help treat and prevent constipation. Water, prune juice and warm liquids like coffee and tea are very effective.

Milk, kefir, yogurt and vegetable juices also support regularity. Fiber supplements added to drinks can help boost intake.

Herbal teas and coffee contain compounds that stimulate bowel movements. Limiting dairy, exercise and stress reduction also play a role.

Drink the beverages you enjoy and respond best to while staying hydrated to get on track with regular bowel movements.