If your morning coffee isn’t cutting it — or you’d rather skip the caffeine — there are plenty of other drinks that can help you poop. Constipation often starts with dehydration, since stool is up to 74% water. Without enough fluid, your intestines pull water from waste, making it harder and lumpier.
Here are five dietitian-approved beverages to keep your digestive system on track:
- Water – The simplest and most essential choice. Staying hydrated softens stools and helps them pass more easily. Pair water with a high-fiber diet for even better results.
- Pear Juice – Packed with sorbitol, a natural sugar alcohol, pear juice draws water into the colon, softening stool and encouraging movement.
- Prune Juice – A tried-and-true remedy, prune juice combines fiber, sorbitol, and antioxidants to relieve constipation. Not into the taste? Snack on a handful of prunes with a glass of water.
- Herbal Tea – Teas like dandelion and senna have natural compounds that stimulate digestion. They’re a soothing, gentle option, especially after meals.
- Kefir – This fermented milk drink is rich in probiotics that help balance your gut bacteria, a key factor in regularity.
Recognizing Constipation
Fewer than three bowel movements a week, hard or lumpy stools, pain when going, or feeling “unfinished” are all signs you might be backed up. About 16% of U.S. adults experience constipation, often due to low fiber, dehydration, inactivity, stress, or certain medications.
Extra Tips
Regular exercise, a fiber supplement (with plenty of water), and stress management can all help. Occasional constipation is normal, but chronic issues should be discussed with your doctor.
Remember: Coffee’s not your only option — from hydrating water to probiotic-rich kefir, there’s a drink for every taste that can help you poop naturally.
