The 5 Best Drinks to Help You Poop That Aren’t Coffee, According to Dietitians

A cup of hot coffee in the morning does more than just boost your energy. It can also help you poop. But coffee isn’t the only beverage that can keep you regular.

If you’re constipated, making sure you are adequately hydrated should be a top priority. Research has found that even small variations in hydration can increase your risk of constipation because your poop is mostly water (up to 74% water, in fact!). That fluid is important for keeping stools soft and easy to pass. However, when hydration levels dip, the large intestine soaks up water as food passes through it, which leads to hard stools.

Whether you’re a not coffee-lover or simply want to add variety to your beverage lineup to prevent constipation, read on to learn all about the best drinks to help you poop. 

What Is Constipation?

The “normal” frequency of bowel movements can vary from person to person. So you don’t necessarily need to go every day.

What’s normal? Here are the most common signs of constipation:

• Having fewer than three weekly bowel movements
• Poops that are hard, dry, lumpy or difficult to pass
• Pain when trying to go
• Feeling like you haven’t gone completely 

Constipation is becoming more common, as 16% of adults in the U.S. experience symptoms of constipation. A variety of factors can contribute to constipation, such as inadequate fiber intake, certain medical conditions, some medications, inactivity and— of course—lack of hydration.

The Best Drinks to Help You Poop That Aren’t Coffee

Water

Chase your morning coffee down with a big glass of water. Water not only keeps your body hydrated, it also lubricates your stools, helping them stay soft so they can move easily through the gut. If you’re upping your fiber intake for constipation, water is even more important to keep you regular, says Kelsey Kunik, RDN, a dietitian at Graciously Nourished. Research reveals that people with functional constipation who consumed 25 daily grams of fiber plus 2 liters of mineral water per day had significantly more bowel movements than people who drank what they desired, she explains.

Pear Juice

Pear juice contains a secret ingredient called sorbitol that can get things going, says Kunik. “Sorbitol is a sugar alcohol that passes through the digestive tract undigested and pulls water into the colon, helping to soften stool,” she explains.

Prune Juice

If pear juice doesn’t do the trick, try prune juice. Prunes contain a beneficial combination of fiber, sorbitol and antioxidants called polyphenols that can ease constipation. Research reveals that people who drank prune juice reported more normal stools and fewer dry, hard stools. If you’re not a fan of prune juice, a handful of prunes with a glass of water is another great option. One study of people who usually ate a low-fiber diet found that eating roughly a half-cup of prunes plus 1¼ cups of water helped naturally alleviate constipation.

Herbal Tea

If coffee is good, what about tea? “Herbal teas such as dandelion and senna contain compounds that stimulate the movement of food through the digestive system and help to promote bowel movements," says Stacey Woodson, M.S., RDN, LDN, a registered dietitian and author. However, black tea contains compounds called tannins that may cause constipation for some people. So it may or may not work for you.

Kefir

If your gut is sluggish, your microbiome may be the culprit. Your gut health is largely determined by its balance of good and bad bacteria. Having more “good” bacteria lowers your risk of constipation. Research shows that consuming probiotics can support the growth of beneficial gut bacteria that keep things moving through your colon more efficiently. Enter kefir, a fermented milk drink that’s packed with probiotics that may do your gut good!

Other Strategies to Help with Constipation

If you feel like you’re staying on top of your fiber and fluid intake but still struggle with constipation, there are a few other sneaky reasons you may be constipated.

In addition to proper hydration and ample fiber, these lifestyle habits can keep you regular:

•  Exercise regularly: You can stimulate the muscles in your digestive tract by moving your body. Walking, jogging or yoga can all help get things moving.
• Consider a fiber supplement: If you struggle to hit the recommended 28 to 34 grams of fiber per day, consider adding a fiber supplement to your routine. Just make sure you’re staying on top of your hydration, too.
• Manage stress: Your stress levels can impact your digestion in several ways. Constipation is just one of many stress-related symptoms.

Occasional constipation happens to just about everyone from time to time. If your constipation is chronic or diet and lifestyle changes aren’t helping, be sure to talk to your doctor.

The Bottom Line

Coffee may have a reputation for helping you poop, but it’s not the only beverage that may keep you regular. No matter what your favorite drink is, adequate hydration is a key step for tackling constipation. In addition to fluids, don’t forget fruits and vegetables. They’re packed with water and fiber, so they can also keep your digestive system moving smoothly.