5 natural beverages that can help relieve constipation, and make bowel movements easy

Constipation is a chronic condition, experienced by millions of people from across the globe. The inability to empty your bowels can be extremely frustrating, and can lead to bloating, heaviness, and headache. Usually, a complete overhaul of diet helps in reducing constipation - this can be achieved by reducing processed carbs, increasing fiber, and drinking a lot of water. Apart from this, some natural drinks also help in getting constipation in control. The following five scientifically backed drinks, can enhance your bowel movements, though chronic constipation should get checked out by a doctor. Take a look

Scientists have extensively studied prune juice as a natural treatment for constipation, because it contains sorbitol, pectin and polyphenolic compounds, which help stool become softer and stimulate colon movement. A double-blind randomized placebo-controlled study with adult participants who had chronic constipation, showed that prune juice treatment produced better results for passing normal stools, while reducing the occurrence of hard, lumpy stools. The participants experienced better bowel emptying and reported less discomfort, during their bowel movements.

The bowel benefits from prune juice because it attracts water into the intestine while increasing stool volume, helping things move more smoothly without causing adverse effects for most people. Begin with 100–150 ml of prune juice per day to observe your body's reaction, as larger servings may trigger gas or bloating in certain individuals. Prune juice works mainly due to its natural sorbitol content, a gentle, osmotic compound that softens stools and encourages regularity. It also contains beneficial antioxidants, fiber fragments, and natural compounds that support overall digestive health. Drinking it consistently, along with staying hydrated, can make a noticeable difference in bowel comfort.

The combination of fiber, water, vitamin C and special compounds in kiwi fruit, enables it to retain water within stool. Multiple studies conducted on humans, demonstrate that consuming or drinking kiwi products leads to better stool output and improved constipation symptoms in patients, with functional constipation and IBS-C. A 2022 systematic review demonstrated that kiwifruit produced better results for bowel movement frequency, than dates and orange juice. The study showed that two green kiwifruits consumed daily by participants led to better stool output and abdominal relief for constipated adults. You can prepare a smoothie by blending 2 peeled kiwis with water or yogurt, or extract their juice while keeping the pulp to maintain fiber content. The gentle nature of this remedy makes it more suitable for people who experience gas issues when consuming prunes.

The combination of warm herbal teas helps the gut muscles relax, while adding moisture to the system, and sometimes triggers bowel movements. Research studies have evaluated the effectiveness of fennel tea, senna tea, rhubarb extract tea and specific herbal tea blends for treating constipation. A 2022 research study with elderly participants demonstrated that drinking fennel and rose tea mixture, brought similar benefits to polyethylene glycol laxative treatment for constipation symptoms. The laxative properties of senna herbs make them suitable for short-term constipation relief. The consumption of herbal teas leads to better fluid intake, which helps create soft stools. Patients should avoid using strong laxative herbs as daily treatment for extended periods without doctor approval, while pregnant or breastfeeding women need to verify safety first.

The natural osmotic properties of magnesium-rich mineral water attract intestinal water to create softer stools, that pass more easily. A study involving participants with functional constipation, who received magnesium sulphate and sodium sulphate-enriched water for six weeks, showed better results in spontaneous bowel movements and stool consistency, than participants who received standard water. The participants experienced a significant increase in their bowel movements which reached more than three times the original number, and their digestive health improved. People who want to avoid using pills or powders can choose this type of water as their treatment option. People should drink mineral water throughout their day instead of consuming it all at once, while checking the mineral content on product labels. People with kidney disease need to get approval from their doctor before taking magnesium supplements.

Drinking prune juice with other pectin‑rich fruits such as apples and pears, helps both stool softening and gut bacteria health. The soluble fiber pectin in the intestines, creates a gel-like substance which retains water inside stool, while sorbitol in prunes and certain pears functions as a gentle laxative. Research shows that consuming fruits daily, including kiwifruit, prunes and specific high‑fibre fruits leads to better stool quality and movement, because these foods modify gut bacteria and increase stool moisture. You can create a homemade constipation smoothie by blending prunes with one kiwi/pear, water, and adding ground flaxseed for additional fiber content. Begin with small portions to minimise the chances of experiencing gas or bloating. Including such fiber-rich fruits regularly can support long-term digestive health and help maintain a balanced gut microbiome.

Disclaimer: This article is informational only and not a substitute for medical advice

These apart, consuming a healthy diet is key to keeping constipation at bay