If you’re someone who doesn’t poop regularly, you may want to make a couple of changes in your diet to promote a proper No. 2. Ensuring that you’re eating enough food in general, getting sufficient—but not too much—fiber, and drinking adequate fluids can all help prevent and relieve constipation.
Diets low in fiber are linked with constipation, so it’s no wonder many Americans struggle with the common gastrointestinal condition. A whopping 95% of Americans don’t meet recommendations for daily fiber intake and 15% of the U.S. population struggles with chronic constipation.
But it’s not just fiber that’s important for managing constipation. Also make sure you’re staying hydrated. Since our bodies don’t digest fiber, they need fluids to push it through our digestive system.
Most drinks can help you stay hydrated to relieve constipation, but some drinks are better than others. We’re sharing what to look for in a drink to help you poop—plus, the best late-night drink that fits the bill.
What to Look For in a Drink to Help You Poop
You can’t go wrong with plain old water, but if you get bored of water or simply like mixing it up, here’s what to look for in a drink to help you poop:
Nonalcoholic
Have you ever felt like you had to pee much more after a night of drinking? If so, you’re not alone. Alcohol suppresses the release of vasopressin, a hormone that controls fluid retention and release. The alcohol-induced suppression of vasopressin increases urination, raising your risk of dehydration. And remember: staying hydrated is important for preventing constipation.
While drinking alcohol in moderation can be fine, studies have found that chronic alcohol consumption can also lead to delayed gastric emptying. Gastric emptying is the process where food moves from the stomach to the intestines, and problems in this process can lead to blockages. If a morning bathroom trip is your goal, you may want to limit your alcohol intake.
Fiber-Rich
While most drinks aren’t a good source of fiber, some can serve as a source of this nutrient. For example, prebiotic sodas are increasingly popular alternatives to regular soda, partly because of their fiber content. They often include ingredients, like chicory root, that contribute several grams of fiber per can.
Fruit smoothies can be another slurpable way to get fiber in your diet.
The Best Late-Night Drink to Help You Poop
There’s one drink that stands out for its constipation-fighting properties, and that’s prune juice. Before you dismiss it as boring, read on to learn how it can help you go in the A.M.
Prune Juice Softens Stool
Numerous studies have found that prunes and prune juice increase stool frequency and improve stool consistency without significant side effects. One study found that drinking 2 ounces of prune juice every day for eight weeks softened stool and relieved constipation for participants. They all had chronic constipation and ranged in age from 20 to 75, so this drink may be beneficial for adults of all ages.
With a powerful combo of sorbitol, fiber and fluids, it’s no wonder prune juice can help soften stool. We’ll get to the fiber next, but the sorbitol is what makes prune juice stand out the most. This sugar alcohol helps draw water into the stool, softening it and making it easier to pass. It exerts a similar effect as soluble fiber, another nutrient in prune juice.
Prune Juice Has Fiber
Prune juice has a type of soluble fiber called pectin that contributes to its constipation-fighting benefits. Research has found that pectin supplementation reduces laxative use, shortens time on the toilet and increases stool frequency. As we mentioned above, soluble fiber like pectin draws water into the stool to make it softer and less painful to pass.
Of course, whole prunes have more fiber than prune juice, but each cup of prune juice has almost 3 grams of fiber—about 10% of the Daily Value. That’s still a lot of fiber, especially from a beverage! The fiber content paired with the sorbitol we talked about earlier can help set you up for a morning poop.
Prune Juice Is Versatile
Finally, we love that you can enjoy prune juice in a bunch of different ways. It goes well in smoothies or you can use it to make a late-night mocktail. For a low-lift way to enhance the drink, add some sparkling water to 4 ounces of prune juice. Prune juice can also be used to make sauces or baked goods. Of course, you can also just enjoy prune juice on its own.
The Bottom Line
Fiber and fluids are the dynamic duo when it comes to relieving constipation, and prune juice has both. Plus, its sorbitol content can make stool softer and easier to pass. Enjoy prune juice on its own or use it for a late-night mocktail to help you stay regular.