One Sip and It’s Game Over – These 5 Drinks Get Things Moving Fast!

Constipation is a common digestive issue in the United States, and it can often leave people feeling uncomfortable and sluggish. While a balanced diet and lifestyle changes can help long-term, sometimes you need a quick fix. Luckily, nutrition and gut health experts have shared their go-to drinks that can help you find relief fast.

Beth Czerwony, a registered dietitian at the Cleveland Clinic, explains that one of the main causes of constipation is a lack of fiber. “Fiber bulks up and softens your stomach contents, improving transit time through your gastrointestinal (GI) tract,” she says. However, staying hydrated is just as important. As Czerwony notes, “Fiber needs fluid to move through the GI tract, so if you increase your fiber but are not consuming enough fluid, this can cause constipation.”

So, what can you drink when you need immediate relief? Here are five drinks experts recommend for quick constipation relief.

1. Senna Tea

For centuries, people have relied on herbal teas to help with digestion. One of the most effective teas for relieving constipation is senna tea. “Drinking warm beverages can stimulate the GI tract and help with constipation,” says Czerwony. Senna, a natural herb with FDA approval for constipation relief, works as a gentle laxative, especially when consumed in moderation. It’s safe for most people over two years old, but you should only use it for a short time.

2. Prune Juice

Prune juice is another popular remedy for quick relief. Dr. Carolyn Newberry, a gastroenterologist at NewYork-Presbyterian, highlights the multiple benefits of prunes beyond their fiber content. A recent study in Food & Function found that prunes not only ease constipation but also improve gut health by enhancing the gut microbiome and reducing inflammation. Prune juice works because it’s packed with sorbitol, a sugar alcohol that helps soften stools and make bowel movements easier.

3. Kiwifruit Juice

Kiwifruit juice is a sweet and effective option for triggering a bowel movement. “The high sugar content [in fruit juices] can induce bowel movements,” Dr. Newberry explains. Kiwifruit, in particular, has been the focus of multiple studies that show its positive impact on digestion. The European Food Safety Authority even recognizes kiwifruit for its ability to maintain normal bowel movements. Not only does it help with constipation, but it also benefits your overall gut health.

4. Kombucha

Kombucha, a fermented tea rich in probiotics, can also provide relief for constipation. “Probiotic drinks, like kombucha, can help by growing healthier gut bacteria,” says Czerwony. These healthy bacteria play an essential role in maintaining a balanced gut. However, it’s important to be mindful of added ingredients like sugar, artificial sweeteners, and caffeine, which may negatively impact digestion.

5. Coffee (But Only in Moderation)

Many people rely on their morning coffee to get things moving. Coffee can stimulate the production of digestive hormones, gastrin and cholecystokinin, which promote bowel movements. However, as Czerwony points out, “Coffee in excess can cause dehydration—since it is a diuretic—and worsen constipation.” So, it’s best to enjoy it in moderation to avoid any unwanted effects.

Signs Your Gut May Need Some Help

While occasional constipation isn’t usually a cause for concern, frequent constipation could be a sign of poor gut health. Some symptoms of a weak gut include undigested food in your stool, diarrhea, bloating, nausea, and even micronutrient deficiencies, says David Gardinier, a registered dietitian with the Cleveland Clinic.

On the flip side, a healthy gut is marked by low levels of inflammation, a balanced microbiome, and the proper absorption of nutrients. If you’re experiencing ongoing issues, it’s essential to consult with a gastroenterologist to figure out the root cause and appropriate treatment.

How to Test Your Gut Health

Unfortunately, there’s no one-size-fits-all test for gut health. Gardinier recommends working with a healthcare provider to determine the right tests for you, which could include stool samples, colonoscopies, or other measures to assess inflammation and absorption. “There is no validated way to test for a healthy microbiome at this time,” Gardinier adds.

When to Seek Medical Attention

If your constipation lasts for more than three weeks, or if you’re experiencing symptoms like abdominal pain, nausea, vomiting, or blood in your stool, it’s time to consult a doctor. “You should seek medical attention if constipation lasts more than three weeks, there is abdominal pain, nausea, or vomiting, there is blood in your stool or if you have a family risk of colon or rectal cancer,” says Czerwony.

Incorporating these drinks into your routine can offer quick relief from constipation, but it’s always best to address the root cause of your gut health issues with the help of a healthcare professional.