5 natural drinks that help relieve constipation

Constipation can make you feel heavy, bloated, and uncomfortable. While eating more fibre and drinking enough water usually helps, some natural drinks can also support easier bowel movements. 

These options are backed by research, but anyone with long-term constipation should still speak with a doctor.

1. Prune Juice

Prune juice is one of the most trusted natural remedies for constipation. It contains sorbitol and a bit of fibre, which help soften stool and support movement through the colon. Studies show that adults with chronic constipation experience easier bowel emptying and fewer hard stools after taking prune juice regularly.

Start with about 100 to 150 ml a day. It works well for most people, though larger amounts may cause gas. When taken consistently, it can make a noticeable difference.

2. Kiwi Smoothies or Kiwi Juice

Kiwi fruit is rich in water, fibre, and vitamin C. These help your stool hold more moisture, making it easier to pass. Research on people with constipation, including those with IBS-C, found that kiwi improved stool frequency and comfort.

You can blend two peeled kiwis with water or yogurt, or juice them while keeping the pulp. It’s a gentle option for anyone who reacts to prunes.

3. Warm Herbal Teas

Herbal teas such as fennel tea and senna blends help the digestive system relax and stay hydrated. Some herbs gently stimulate the bowels. One study on elderly participants found that fennel and rose tea worked almost as well as a common laxative.

Senna should only be used for short-term relief, not daily. Pregnant or breastfeeding women should check with a doctor before taking herbal teas with strong laxative effects.

4. Magnesium-Rich Mineral Water

Magnesium draws water into the intestines, which makes stool softer and easier to pass. In one study, people who drank mineral water enriched with magnesium and sodium sulphate had more frequent and more comfortable bowel movements.

Drink it throughout the day instead of taking it all at once. Anyone with kidney problems should get medical advice before using magnesium-rich water regularly.

5. Fruit-Based Fibre Drinks

Combining prune juice with other fibre-rich fruits like apples or pears gives the bowels extra support. These fruits contain pectin, a soluble fibre that holds water in the stool. Prunes also add sorbitol, which acts as a gentle laxative.

You can make a simple smoothie by blending prunes with kiwi or pear, plus water. Add a little ground flaxseed for extra fibre. Start with small amounts to prevent gas.