New Delhi: Constipation is a common digestive complaint that can often be managed with adequate hydration, dietary fibre, physical activity and healthy eating habits. While occasional constipation is usually not a serious concern, persistent symptoms may require medical attention.
Gastroenterologist Dr Saurabh Sethi, who has trained at AIIMS, Harvard and Stanford University, recently shared a list of 10 drinks that may help support bowel regularity. His suggestions include hydrating beverages, warm drinks, fibre-rich options and probiotic beverages.
Prune juice
Prune juice is among the better-known dietary options for constipation. It contains sorbitol, a natural sugar alcohol that can draw water into the intestines and help soften stools. Prunes also provide dietary fibre, which can support regular bowel movements.
For people who prefer whole foods, dried prunes can also be incorporated into the diet. However, consuming large quantities may cause bloating or loose stools in some people.
Warm water
Adequate fluid intake is essential for preventing hard and difficult-to-pass stools. A glass of plain warm water, particularly after waking up, can be a simple way to increase morning fluid intake.
Warm water itself is not a guaranteed treatment for constipation, but maintaining good hydration can support normal bowel function, particularly when combined with sufficient fibre.
Coffee
Coffee may stimulate the gastrocolic reflex, a natural response that increases movement in the colon after eating or drinking. This may explain why some people feel the urge to use the washroom after their morning coffee.
Both caffeinated and decaffeinated coffee may have this effect in some individuals. However, people who experience acidity, palpitations or sleep disturbances should be mindful of their caffeine intake.
Kiwi smoothie
A smoothie prepared with whole kiwi can provide fibre and actinidin, an enzyme naturally found in kiwi fruit. The fruit’s fibre content may help support digestion and regular bowel movements.
Using the whole fruit rather than straining the smoothie is preferable because removing the pulp can reduce its fibre content.
Psyllium husk in water
Psyllium husk, commonly known as isabgol, is a soluble fibre that absorbs water and forms a gel-like substance in the digestive tract. This can increase stool bulk while making stools softer and easier to pass.
Anyone consuming psyllium should take it with sufficient water. Increasing fibre intake without adequate fluids can sometimes worsen constipation.
PHGG in water
Partially Hydrolysed Guar Gum, or PHGG, is another soluble fibre that can be mixed with water. It functions as a prebiotic and may support beneficial gut bacteria while helping improve bowel regularity.
As with other fibre supplements, it is generally better to introduce it gradually to reduce the possibility of bloating or gas.
Soaked chia seeds
Soaked chia seeds can provide both fibre and fluid. When placed in water, the seeds develop a gel-like consistency, adding bulk and moisture to the diet.
Dr Sethi’s suggested preparation includes chia seeds, water, cucumber, mint and lemon. The seeds can be soaked for around 10 to 15 minutes before consumption.
Soaked basil seeds
Basil seeds, popularly known as sabja, also swell after being soaked in water. They provide dietary fibre and can add bulk to stools.
They should be adequately soaked before consumption rather than eaten dry. As with chia seeds, people increasing their fibre intake should also ensure adequate fluid consumption.
Ginger tea
Warm ginger tea may be a soothing beverage for some people after meals. Ginger is widely used for digestive comfort and may support gastric emptying.
However, ginger tea should be viewed as a supportive dietary option rather than a direct treatment for persistent constipation.
Kefir
Kefir is a fermented dairy beverage containing probiotic microorganisms. Regular consumption of probiotic foods may support the balance of bacteria in the gut and, in some people, may help bowel regularity.
The nutritional content of kefir can also vary between products, so consumers should check labels for added sugar and other ingredients.
Fibre and hydration remain important
While these drinks may support digestive health, no single beverage is likely to resolve constipation in everyone. Regular bowel movements depend on several factors, including adequate fibre, fluid intake, physical activity, dietary habits and individual health conditions.
A diet containing fruits, vegetables, whole grains, pulses, nuts and seeds can help increase fibre intake. Drinking enough water is equally important, especially when using fibre supplements such as psyllium.
People should also avoid suddenly consuming very large amounts of fibre, as this can cause gas, bloating and abdominal discomfort. Gradually increasing fibre and maintaining adequate hydration is generally more comfortable.
When medical advice is needed
Occasional constipation can often improve with lifestyle changes, but persistent or severe symptoms should not be ignored. Constipation lasting several weeks, severe abdominal pain, rectal bleeding, vomiting or unexplained weight loss warrants medical evaluation.
Certain medicines and underlying medical conditions can also contribute to constipation. Therefore, people experiencing recurrent symptoms should consult a qualified doctor rather than relying solely on home remedies.
These 10 beverages can be useful additions to a balanced diet, particularly when they provide fluids, fibre or probiotics. However, they should complement—not replace—appropriate medical care when constipation becomes persistent or severe.