Close
Photo:Getty Images
Getty Images
A cup of hot coffee in the morning does more than just boost your energy. It can alsohelp you poop. But coffee isn’t the only beverage that can keep you regular.
If you’re constipated, making sure you are adequately hydrated should be a top priority. Research has found that even small variations in hydration can increase your risk of constipation because your poop is mostly water (up to 74% water, in fact!).That fluid is important for keeping stools soft and easy to pass. However, when hydration levels dip, the large intestine soaks up water as food passes through it, which leads to hard stools.
Whether you’re a not coffee-lover or simply want to add variety to your beverage lineup to prevent constipation, read on to learn all about the best drinks to help you poop.
What Is Constipation?
The “normal” frequency of bowel movements can vary from person to person. So you don’t necessarily need to go every day.
What’s normal? Here are the most common signs of constipation:
Constipation is becoming more common, as 16% of adults in the U.S. experience symptoms of constipation. Avariety of factorscan contribute to constipation, such as inadequate fiber intake, certain medical conditions, some medications, inactivity and— of course—lack of hydration.
The Best Drinks to Help You Poop That Aren’t Coffee
Water
Chase your morning coffee down with a big glass of water. Water not only keeps your body hydrated, it also lubricates your stools, helping them stay soft so they can move easily through the gut. If you’re upping your fiber intake for constipation, water is even more important to keep you regular, saysKelsey Kunik, RDN, a dietitian at Graciously Nourished. Research reveals that people with functional constipation who consumed 25 daily grams of fiber plus 2 liters of mineral water per day had significantly more bowel movements than people who drank what they desired, she explains.
Pear Juice
Pear juice contains a secret ingredient called sorbitol that can get things going, says Kunik. “Sorbitol is a sugar alcohol that passes through the digestive tract undigested and pulls water into the colon, helping to soften stool,” she explains.
Prune Juice
If pear juice doesn’t do the trick, try prune juice. Prunes contain a beneficial combination of fiber, sorbitol and antioxidants called polyphenols that can ease constipation. Research reveals that people who drank prune juice reported more normal stools and fewer dry, hard stools.If you’re not a fan of prune juice, a handful of prunes with a glass of water is another great option. One study of people who usually ate a low-fiber diet found that eating roughly a half-cup of prunes plus 1¼ cups of water helped naturally alleviate constipation.
Herbal Tea
If coffee is good, what about tea? “Herbal teas such as dandelion and senna contain compounds that stimulate the movement of food through the digestive system and help to promote bowel movements," saysStacey Woodson, M.S., RDN, LDN, a registered dietitian and author. However, black tea contains compounds called tannins that may cause constipation for some people. So it may or may not work for you.
Kefir
Other Strategies to Help with Constipation
If you feel like you’re staying on top of your fiber and fluid intake but still struggle with constipation, there are a few othersneaky reasons you may be constipated.
In addition to proper hydration and ample fiber, these lifestyle habits can keep you regular:
Occasional constipation happens to just about everyone from time to time. If your constipation is chronic or diet and lifestyle changes aren’t helping, be sure to talk to your doctor.
The Bottom Line
Coffee may have a reputation for helping you poop, but it’s not the only beverage that may keep you regular. No matter what your favorite drink is, adequate hydration is a key step for tackling constipation. In addition to fluids, don’t forget fruits and vegetables. They’re packed with water and fiber, so they can also keep your digestive system moving smoothly.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Bellini M, Tonarelli S, Barracca F, et al.Chronic constipation: is a nutritional approach reasonable?.Nutrients. 2021;13(10):3386. doi:10.3390/nu13103386National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.Koyama T, Nagata N, Nishiura K, Miura N, Kawai T, Yamamoto H.Prune juice containing sorbitol, pectin, and polyphenol ameliorates subjective complaints and hard feces while normalizing stool in chronic constipation: a randomized placebo-controlled trial.Am J Gastroenterol. 2022;117(10):1714-1717. doi:10.14309/ajg.0000000000001931Lever E, Scott SM, Louis P, Emery PW, Whelan K.The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomized controlled trial.Clin Nutr. 2019;38(1):165-173. doi:10.1016/j.clnu.2018.01.003Yan J, Wu M, Zhao W, Kwok L, Zhang W.Effects of probiotics and its fermented milk on constipation: a systematic review.Food Science and Human Wellness.2023; 12 (6): 2124-2134.doi.org/10.1016/j.fshw.2023.03.024.Gao, R., Tao, Y., Zhou, C., et al.Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials.Scandinavian Journal of Gastroenterology. 2019;54(2):169–177. doi.org/10.1080/00365521.2019.1568544
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Bellini M, Tonarelli S, Barracca F, et al.Chronic constipation: is a nutritional approach reasonable?.Nutrients. 2021;13(10):3386. doi:10.3390/nu13103386National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.Koyama T, Nagata N, Nishiura K, Miura N, Kawai T, Yamamoto H.Prune juice containing sorbitol, pectin, and polyphenol ameliorates subjective complaints and hard feces while normalizing stool in chronic constipation: a randomized placebo-controlled trial.Am J Gastroenterol. 2022;117(10):1714-1717. doi:10.14309/ajg.0000000000001931Lever E, Scott SM, Louis P, Emery PW, Whelan K.The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomized controlled trial.Clin Nutr. 2019;38(1):165-173. doi:10.1016/j.clnu.2018.01.003Yan J, Wu M, Zhao W, Kwok L, Zhang W.Effects of probiotics and its fermented milk on constipation: a systematic review.Food Science and Human Wellness.2023; 12 (6): 2124-2134.doi.org/10.1016/j.fshw.2023.03.024.Gao, R., Tao, Y., Zhou, C., et al.Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials.Scandinavian Journal of Gastroenterology. 2019;54(2):169–177. doi.org/10.1080/00365521.2019.1568544
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Bellini M, Tonarelli S, Barracca F, et al.Chronic constipation: is a nutritional approach reasonable?.Nutrients. 2021;13(10):3386. doi:10.3390/nu13103386National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.Koyama T, Nagata N, Nishiura K, Miura N, Kawai T, Yamamoto H.Prune juice containing sorbitol, pectin, and polyphenol ameliorates subjective complaints and hard feces while normalizing stool in chronic constipation: a randomized placebo-controlled trial.Am J Gastroenterol. 2022;117(10):1714-1717. doi:10.14309/ajg.0000000000001931Lever E, Scott SM, Louis P, Emery PW, Whelan K.The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomized controlled trial.Clin Nutr. 2019;38(1):165-173. doi:10.1016/j.clnu.2018.01.003Yan J, Wu M, Zhao W, Kwok L, Zhang W.Effects of probiotics and its fermented milk on constipation: a systematic review.Food Science and Human Wellness.2023; 12 (6): 2124-2134.doi.org/10.1016/j.fshw.2023.03.024.Gao, R., Tao, Y., Zhou, C., et al.Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials.Scandinavian Journal of Gastroenterology. 2019;54(2):169–177. doi.org/10.1080/00365521.2019.1568544
Bellini M, Tonarelli S, Barracca F, et al.Chronic constipation: is a nutritional approach reasonable?.Nutrients. 2021;13(10):3386. doi:10.3390/nu13103386
National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Constipation.
Koyama T, Nagata N, Nishiura K, Miura N, Kawai T, Yamamoto H.Prune juice containing sorbitol, pectin, and polyphenol ameliorates subjective complaints and hard feces while normalizing stool in chronic constipation: a randomized placebo-controlled trial.Am J Gastroenterol. 2022;117(10):1714-1717. doi:10.14309/ajg.0000000000001931
Lever E, Scott SM, Louis P, Emery PW, Whelan K.The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomized controlled trial.Clin Nutr. 2019;38(1):165-173. doi:10.1016/j.clnu.2018.01.003
Yan J, Wu M, Zhao W, Kwok L, Zhang W.Effects of probiotics and its fermented milk on constipation: a systematic review.Food Science and Human Wellness.2023; 12 (6): 2124-2134.doi.org/10.1016/j.fshw.2023.03.024.
Gao, R., Tao, Y., Zhou, C., et al.Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials.Scandinavian Journal of Gastroenterology. 2019;54(2):169–177. doi.org/10.1080/00365521.2019.1568544
