What is the one great equalizer between all living things – and yet no one likes to talk about it? Every organism, from protozoa to humans, reaches a point where they need to exercise waste. In other words, everyone poops! But if your regular routine involves poo less than three times a weekchances are you won’t feel too hot. The discomfort that comes with constipation can leave you feeling sluggish, backed up and bloated in a way that can disrupt your entire day. Fortunately, there are some simple dietary solutions that can help get your bowels moving at a healthy pace, including some drinks that will make you poop instantly.
To help you solve this problem, we consulted some dietitians for their best recommendations for drinks that can help relieve constipation when you really must go Read on to see what they say are effective drinks to help you poop — and for more advice on drinking habits that can affect your digestive system, be sure to check out the 4 worst drinks that mess with digestion.
Water
“The first line of defense in relieving acute or chronic constipation is adequate hydration with water,” says registered dietitian Melanie Marcus, MA, RD. “Just think about it – constipation is a result of digested food, getting stuck in the gut! Sometimes it’s just a matter of staying well hydrated to keep everything moving through the gut.”
“Adults should aim for half their body weight in ounces, or about 1.5-2 liters a day,” adds Marcus. “Mineral water can additionally provide magnesium and sulfates, which are known for their laxative effects.”
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Water with lemon
According to a registered dietitian Caroline Thomason, RD, CDCES, lemons and their juice contain a form of vitamin C called citric acid, which research suggests can act as a natural laxative for some people without causing diarrhea.
“When consumed, lemon juice draws water into the gastrointestinal tract, and this can stimulate the bowel emptying process,” says Thomason.
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Chia fresca
According to Lauren Manaker, MS, RDNregistered dietitian and author of First Time Mom’s Pregnancy Cookbook and Male fertility thoughtsanother drink that stimulates the smooth passage of your poo is known as a chia fresca: a combination of chia seeds, water and a few hints of lemon or lime. The insoluble fiber content of chia seeds helps to soften your stool in a way that, like Cleveland Clinic notes, is theorized to have a laxative effect.
Coffee
“Coffee is perhaps best known for its caffeine content, but drinking coffee can also get the digestive system working, getting things ‘moving’ naturally,” says Manaker.
While many may assume that coffee’s propensity to trigger your bowels is solely due to its caffeine content, registered dietitian Kim Kulp, RDNowner of Connection to gut healthclaims that even decaffeinated coffee can help you have a bowel movement.
“Even without caffeine, coffee stimulates the gastrocolic reflex,” explains Kulp. “(This) is when the stomach tells the colon to make room for what’s coming by contracting to make you poop.”
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Fresh fruit juice
“Juices such as pear, apple and apricot can provide constipation relief,” says Ashley Kitchens, MPH, RDNplant-based registered dietitian and owner of Plant-centered nutrition. “Apple juice has a fairly high fructose to glucose ratio and sorbitol content, which can help gently relieve constipation.”
Prune juice
“Prune juice naturally contains sorbitol, a natural laxative that can also make people feel gassy,” says Manaker. “Drinking prune juice has been linked to better digestive outcomes.”
A study evaluating the effects of prune juice concluded that this drink was a safe and natural choice of drink to imbibe, especially in cases of chronic constipation. In a study published in American Journal of Gastroenterologythese researchers found that “intake of prunes significantly reduced hard and lumpy stools while increasing normal stools and did not increase loose and watery stools. Prune intake also improved subjective complaints of constipation and hard stools, with no change in flatulence, diarrhea, loose stools or urgent need to defecate.”
Aloe vera juice
Aloe vera contains a large number of antioxidants and can help speed up bowel movements, which can help you poop. “There are some research to suggest that aloe vera works as a laxative,” says Thomason. “Although the FDA does not recognize this as a safe or effective method of stimulating bowel movement.”
Real teas with fresh ginger
True teas, which include varieties of black and green teas, contain thousands of bioactive compounds – such as amino acids, caffeine, lignins, proteins, xanthines and flavonoids – making them a versatile healthy beverage choice that can benefit your body in a number of ways . Black and green teas, in particular, tend to have higher caffeine content compared to other teas, giving them a mild laxative effect that can stimulate the digestive system. Adding ginger to your tea can enhance these effects, as ginger is known for its natural ability to promote digestion and stimulate bowel movements, helping you to poop immediately.
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