Constipation, characterized by fewer than three bowel movements per week, is common and often results from low dietary fiber, dehydration, or lack of exercise. Other factors like medications (painkillers, antidepressants, and iron supplements) or ignoring natural urges can also lead to harder, more challenging stools. While over-the-counter laxatives may help, they can cause side effects and dependency. Here’s a list of 7 natural drinks that help relieve constipation quickly and gently. Let’s dive in!
1. Chia Seed Water
Chia seed water is an effective natural laxative. It’s high in both soluble and insoluble fiber, adding bulk to the stool, which makes it easier to pass. Be cautious when trying chia seeds initially, as their high fiber content can lead to bloating if consumed excessively. For a gentle start, mix 1-2 tablespoons of chia seeds in 8-10 ounces of water, stir well, and enjoy after it thickens.
2. Warm Lemon Water
Lemons contain citric acid, a type of vitamin C that can work as a mild natural laxative by drawing water into the gut. This added water softens stool, easing bowel movements. For added benefits, drink a glass of warm lemon water in the morning and at night. Simply mix the juice of half a lemon in warm water, and sip for a quick digestive boost.
3. Prune Juice
Prune juice is a classic remedy for constipation. It’s rich in fiber and sorbitol, a natural sugar alcohol that draws water into the intestines. This softens stools and stimulates bowel movements. Additionally, prune juice contains magnesium and potassium, both of which support healthy digestion. Drinking a glass on an empty stomach can help clear constipation effectively.
4. Coffee
Coffee can stimulate colon activity, thanks to caffeine’s natural stimulating effects on digestive muscles. It also promotes the release of hormones that aid in digestion. For many people, coffee promotes a bowel movement within 20 minutes. However, individual tolerance to coffee varies, so stick to one or two cups to avoid potential dehydration.
5. Pear Juice
Pear juice is high in sorbitol—four times more than apple juice—making it another effective drink to relieve constipation. This sweet juice draws water into the intestines, softening stools and making them easier to pass. Choose fresh, ripe pears for juicing, as they offer the most benefits.
6. Fennel Tea
Fennel tea has gentle laxative properties that can relieve constipation without causing discomfort. Fennel contains compounds that relax digestive muscles, aiding bowel movements. This tea is also beneficial for reducing bloating, inflammation, and even improving respiratory health. To make fennel tea, steep a teaspoon of crushed fennel seeds in hot water for 5-10 minutes, or use pre-made fennel tea bags from health stores.
7. Water
Staying well-hydrated is fundamental to preventing constipation. Drinking plenty of water keeps the digestive system hydrated and helps food move smoothly through the intestines. Aim for 1.5 to 2 liters per day. Mineral waters rich in magnesium and sulfates can further help with their natural laxative effects.
Tips for Preventing Constipation
1. Load Up on Fiber-Rich Foods
Fiber-rich foods, like fruits, vegetables, whole grains, and legumes, act like a broom, sweeping waste through your intestines.
2. Exercise Regularly
Physical activity stimulates muscle contractions in the intestines, which can promote healthy bowel movements.
3. Stay Hydrated
Drinking plenty of water throughout the day helps keep stools soft and easy to pass.
4. Add Probiotics
Probiotics found in yogurt, kefir, sauerkraut, and kimchi encourage a balanced gut microbiome, aiding digestion and bowel movements.
5. Limit Constipating Foods
Limit dairy products, red meat, and processed foods to prevent constipation.
Final Note: While natural remedies can relieve mild constipation, severe or ongoing issues may require medical consultation to identify underlying causes. Remember to prioritize your health and seek professional advice if constipation persists.