Top 3 Juices To Relieve Constipation, Why They Work, And Recipes

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Medical News TodaySubscribeWhich drinks and juices are best for constipation?

Medically reviewed by Kim Rose-Francis RDN, CDCES, LD — Written by Jamie Eske — Updated on December 18, 2023

Can juices help?
Prune juice
Lemon juice
Apple juice
Cranberry juice
Extra ingredients
How much juice should I drink?
Other drinks
Dietary and lifestyle changes
FAQ
Summary

All fruit and vegetable juices contain water and nutrients, and some also contain fiber. Since hydration can relieve or improve many cases of constipation, certain juices may be an excellent option.

Many fruits and vegetables can help people poop. Different foods work in different ways. Some provide fiber, while others contain certain compounds that can stimulate bowel movements.

Read on to learn how different drinks and juices help relieve constipation, which juices to try, and how to make them at home.

Can juices help with constipation?

Constipation occurs when a person has fewer than three bowel movements per week. Stool that remains in the digestive tract will harden over time, making it difficult and sometimes painful to pass.

In most cases of occasional constipation, making diet and lifestyle changes is very effective for relieving symptoms.

Taking over-the-counter (OTC) laxatives can help as a short-term solution, but they can cause unintended side effects, such as dehydration, if a person does not consume enough fluids. People also run the risk of developing a physical dependence on laxatives.

Drinking certain juices may relieve constipation in some people. Some juices made from fruits and vegetables contain dietary fiber and sorbitol, both of which help regulate bowel movements.

Juices also contain large quantities of water, which may help soften hard stool while keeping the body hydrated.

The following sections explore the reasons why juices can help relieve constipation.

They provide fiber

Even though they are a liquid, some fresh juices often still contain dietary fiber, though not as much as if a person eats the fruit or vegetable raw.

The body does not digest fiber. Instead, fiber passes through the digestive system and helps keep the gut healthy. Diets high in dietary fiber promote healthy, regular bowel function.

The United States Department of Agriculture (USDA) Dietary Guidelines for Americans recommend that adult females eat 22–28 grams (g) of dietary fiber per day, depending on their age, and adult males over 28–34 g per day. People who have constipation may need to eat more dietary fiber than people who do not.

However, increasing fiber intake without drinking enough fluids may worsen constipation, so try a gradual increase of fiber along with plenty of water.

Fruits and vegetables contain two types of dietary fiber, both of which encourage regular bowel movements and reduce constipation:

Soluble fiber absorbs water and gives stools a softer, more flexible consistency, which makes them easier to pass. Sources of soluble fiber include oatmeal, beans, fruits, vegetables, psyllium, seeds, and nuts.
Insoluble fiber does not absorb water. This type of fiber helps move waste materials through the bowels. Insoluble fiber also flushes bad bacteria from the gut. Sources of insoluble fiber include bran, whole wheat, rye, nuts, seeds, and fruit and vegetable skins.

People can increase the amount of fiber in a homemade juice by keeping the skin on apples when juicing, adding the pulp back into the juice, or adding high fiber fruits, such as berries.

Learn more about daily fiber recommendations here.

They contain sorbitol

Certain fruits contain sorbitol, a sugar alcohol that pulls water into the large intestine. Extra water in the gut helps loosen hard stools so that they can move through the digestive tract more easily.

Fruits that contain sorbitol include:

apples
pears
grapes
fruits with pits, such as plums, peaches, and apricots
dried fruit, including prunes and dates

Prunes are one of the richest fruit sources of sorbitol, so they may be one of the best options to help relieve constipation.

They contain water

Dehydration is one of the leading causes of constipation. The digestive system needs plenty of water to keep food waste moving through it. Otherwise, the stool can become hard, lumpy, and difficult to pass.

Drinking plenty of water and healthful juices may help relieve constipation in many cases.

The following fruit juices contain fiber, sorbitol, and water, and they may help relieve constipation.

juices to relieve constipation — Yang Cheng/EyeEm/Getty Images

1. Prune juice

Many people eat prunes, or dried plums, for their laxative effects on the body and to benefit overall digestion and gut health.

Research proving the benefits of prunes for gut health are limited. However, a 2018 study found evidence that consuming 80 grams (g) per day of prunes significantly increased the weight and frequency of stools passed.

It is worth noting that the California Dried Plum Board funded this research.

Prunes are high in dietary fiber, but much of it is lost in the commercial juice-making processes. A 256-g cup of commercially produced prune juice only contains around 2.56 g of fiber, whereas 1 cup of prunes has 7.69 g of fiber. Instead, prune juice acts as a laxative because it contains sorbitol, magnesium, and potassium, all of which improve bowel function.

If a person makes make prune juice themselves, the fiber content will remain the same unless they seive it. Commercially, the juice is extracted from pulp, which alters the fiber content.

How to make prune juice

Ingredients:

300 g prunes (around 1 cup)
2 liters of water

Instructions:

Fill a pot with 2 liters of water. Add 300 g of prunes to the pot. Heat the pot over medium or high heat. Once boiling, reduce to low heat, cover with a lid, and simmer for about 2 minutes.
Pour prunes and water into a blender and blend until smooth.
If desired, pour the blended mixture through a sieve to remove the larger pieces.
Pour into bottles and store in the refrigerator.

Find the full recipe here.

Make it an easy green smoothie

To add extra fiber to prune juice and boost the nutrient content, try adding spinach and cucumber to make a laxative smoothie.

Ingredients:

2 cups raw spinach
1 cup prune juice
1 cup chopped cucumber

Instructions:

Add all ingredients to a blender and combine until smooth.
Add water to thin the smoothie if it is too thick.

Find the full recipe here.

2. Lemon juice

Lemons are high in vitamin C, an antioxidant compound that pulls water into the gut. Increasing water content inside the intestines can help soften stools and stimulate bowel movements.

Mild dehydration can cause constipation. Increasing water intake may help relieve constipation. Drinking a mixture of lemon and water may help relieve constipation in some people.

People can add lemon juice to their diets and keep their bodies hydrated with lemon water. Use fresh, locally sourced lemons where possible.

How to make lemon water

To make lemon water, simply mix the juice of half a lemon into a glass of warm water. Try drinking this mixture at night and first thing in the morning.

Do not forget to drink water throughout the day.

It is important to note that too much vitamin C can have adverse effects.

3. Apple juice

Consuming apples may help relieve constipation because they are high in both dietary fiber and sorbitol.

According to the USDA, one medium apple contains 4.37 g of fiber and 18.91 g of sugar. Apples also contain vitamin C, calcium, and vitamin A, among other nutrients.

Apples also contain pectin, a water-soluble fiber that may promote bowel movements.

Apple juice contains relatively high quantities of fructose compared with other fruits. Drinking large amounts of apple juice can cause digestive discomfort in people who have sensitive bowels.

Juicing apples also significantly reduces their fiber content, which may make apple juice less effective than other juices for constipation relief. For example, fiber is almost completely absent in clear apple juice.

Use fresh, locally sourced, organic apples where possible.

How to make apple juice

People can juice apples and drink it, or they can add apple juice to other juices or smoothies. When making apple juice at home, consider leaving the skin on for extra fiber content. That said, only small amounts will remain after the juicing process.

4. Cranberry juice

There is evidence to suggest cranberry juice may be beneficial for relieving constipation. A 2019 paper published in the Public Library of Science (PLOS One) suggests that properties in cranberries can help reduce the bacteria Enterobacteriaceae in the gut microbiota, which may be higher in people with certain digestive conditions, such as irritable bowel syndrome (IBS).

Cranberries also contain 3.6 g of fiber per 100 g.

However, be sure that the drink does contain a high percentage of real cranberry juice, and be mindful of the amount of sugar in the drink, too.

Extra juice ingredients

When making juices at home or buying them in a supermarket, add or look out for the following ingredients to provide even more beneficial nutrients, add fiber, and boost constipation relief:

berries
spinach
broccoli
carrots
celery
flaxseed
psyllium seed
ginger root
olive oil

How much juice should I drink for constipation relief?

People can either make juices at home or purchase them in stores.

To avoid adverse effects, people should start by drinking small quantities of juice. Try a quarter or a half serving during the first few days.

Some guidelines recommend a maximum of one small glass (150 milliliters) of unsweetened or naturally sweetened juice per day. People who find juice hard to tolerate may wish to build up from smaller amounts, or take it in small doses throughout the day.

Increase dietary fiber slowly over a few days or weeks, as sudden increases can cause digestive discomfort and diarrhea and even worsen constipation.

When purchasing premade juices, try to get 100% fruit juices. Some fruit juices and fruit drinks contain fruit concentrate and added sugar.

When making juices at home, there is a risk of dangerous pathogens because the juice is unpasteurized, such as Escherichia coli, Salmonella species, and Cryptosporidium.

Other drinks for constipation

Other drinks that can help relieve or prevent constipation include:

any juices
water, which helps keep stool soft
clear soups
green smoothies containing spinach and other high fiber vegetables
osmotic laxatives, such as Miralax, which draw water into the bowel
herbal teas for constipation, such as black tea
kefir, which may improve stool consistency and frequency

Laxative powders are available from a pharmacy. People should follow the instructions when using these preparations. They are for temporary use only and take 2–3 days to work.

Always check with a doctor before taking over-the-counter medication or herbal teas.

How much water should I drink each day?

Other natural ways to relieve constipation

In addition to drinking fruit juices, people can find relief from constipation by making simple dietary and lifestyle changes.

Tips that may help relieve constipation include:

increasing fiber intake from solid foods
eating plenty of fresh fruits and vegetables
staying hydrated
limiting processed food intake
limiting daily salt intake
increasing potassium intake
exercising regularly

Frequently asked questions

Are there drinks that make you poop immediately?

Beneficial drinks for constipation include prune juice, lemon juice, apple juice, and cranberry juice. However, some constipation relief over-the-counter (OTC) medications can also come in a drink format.

Is Gatorade good for constipation?

One bottle of Gatorade does contain 2% of a person’s daily recommended potassium intake. Potassium can help the muscles contract, including those in the bowel, which may aid with constipation. However, other foods and drinks, such as prune juice, may be a more effective relief for constipation.

Can yogurt help with constipation?

Yogurts and other foods containing probiotics may help relieve constipation by helping to regulate bacteria in the gut microbiome.

Summary

Water, clear soups, fruit juice without added sugar, herbal teas, and other drinks can help relieve constipation. Hydration is essential for keeping the stool soft. Juices can also contain dietary fiber, sorbitol, or other nutrients that support digestive health.

Dietary and lifestyle changes can also help relieve constipation. Diets that favor fiber and limit processed foods can also help manage constipation.

People should contact their healthcare provider if constipation does not improve with dietary and lifestyle changes.

Constipation
GastroIntestinal / Gastroenterology
Nutrition / Diet

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Constipation. (n.d.).https://www.niddk.nih.gov/health-information/digestive-diseases/constipation
Dietary guidelines for Americans 2020–2025. (2020). https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Dietary reference intakes: Water, potassium, sodium, chloride, and sulfate. (2018).http://www.nationalacademies.org/hmd/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx
Goldenseal. (2021).https://www.nccih.nih.gov/health/goldenseal
Lever E, et al. (2018). The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial.https://pubmed.ncbi.nlm.nih.gov/29398337/
Marcotte BV, et al. (2022). Health benefits of apple juice consumption: A review of interventional trials on humans.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8879758/
Martínez-Martínez MI, et al. (2017). The effect of probiotics as a treatment for constipation in elderly people: A systematic review.https://www.sciencedirect.com/science/article/abs/pii/S016749431730211X
O'Connor K, et al. (2019). Cranberry extracts promote growth of Bacteroidaceae and decrease abundance of Enterobacteriaceae in a human gut simulator model.https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0224836
Overview: Laxatives. (2022).https://www.nhs.uk/conditions/laxatives/
Park M, et al. (2016). Risk factors for functional constipation in young children attending daycare centers.https://synapse.koreamed.org/search.php?where=aview&id=10.3346/jkms.2016.31.8.1262&code=0063JKMS&vmode=FULL
Symptoms and causes of constipation. (2018).https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/symptoms-causes
Turan I, et al. (2014). Effects of a kefir supplement on symptoms, colonic transit, and bowel satisfaction score in patients with chronic constipation: A pilot study [Abstract].https://pubmed.ncbi.nlm.nih.gov/25599776/
U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central.http://fdc.nal.usda.gov/
Water, drinks, and your health. (2021).https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/

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Medically reviewed by Kim Rose-Francis RDN, CDCES, LD — Written by Jamie Eske — Updated on December 18, 2023

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