8 Gut-Friendly Beverages That Help You Keep Your Bowel Movements Smooth

Good and healthy foods are essential for all body parts to function properly. Many people have poor digestive systems, that cause them to not have regular bowel movements. This makes them rely on drinks like coffee or tea, which can help induce stool. However, studies have shown how too much coffee can be bad for one's health. So how does one relieve themselves? While you may think them not as effective, there are many fruit juices and less caffeinated teas that can help you have healthy bowel movements.

Common Digestive Issue And How To Tackle Them

The Cleveland Clinic explains that constipation is a very common problem that affects many people. It means that you don't have bowel movements as often as you usually do, typically less than three times a week. When you do go, it can be painful because your stools are dry and hard. You might also feel really full, uncomfortable, and bloated, and this feeling just doesn't seem to go away. It's important to remember that everyone's body is different, and what's normal for one person might not be normal for another.

There are several things related to what you eat and how you live that can lead to constipation. One big reason is not getting enough fiber in your diet. Eating too much dairy can also be a problem for some people. The good news is that you don't have to rely just on coffee to help you go to the bathroom. There are many other drinks that can help encourage your bowels to move naturally and keep things regular without the side effects of caffeine. Here are some:

Prune Juice

Prune juice, from dried plums, is a natural constipation aid. Sweet and nutrient-rich, it contains sorbitol, a natural laxative. High in fiber, whole prunes are even better. A 2013 study published in Critical Reviews in Food Science and Nutrition link prunes to constipation prevention and reduces colon cancer risk, outperforming some supplements.

Apple Juice

John Hopkins Medicine explains apple juice can help with constipation, especially in children. Its sorbitol content, though less than prune juice, stimulates bowel movements. Apples' high-water content softens stools, and pectin, a soluble fiber, supports digestive health. Homemade, unfiltered juice is more beneficial.

Pear Juice

Boston Children’s Hospital says similar to apple juice, pear juice has more sorbitol, drawing fluid into the intestines to soften stool. Combined with fiber, pears effectively relieve constipation and support digestion. While nutritious, moderation is key due to potential fluid and electrolyte imbalances from excessive sorbitol.

Lemon and Water

According to the Cleveland Clinic, water with lemon can encourage bowel movements. Lemon stimulates the digestive system and promotes gut health. Room temperature lemon water can aid movement in the intestines and colon, easing constipation. Lemons also offer immune-boosting benefits.

Aloe Vera Juice

Aloe vera juice offers various nutrients and may aid heartburn and IBS. According to the Chinese Herbal Medicines 2024 journal aloe as natural laxatives, potentially helping constipation. However, use it with caution, and consult a doctor before regular consumption.

Kiwi

According to Michigan Medicine kiwi fruit is a great fiber source; even the skin is edible for extra benefits. Eating two kiwis daily can reduce straining, and green kiwis improve stool consistency. Enjoy them whole, in salads, or smoothies for their fiber.

Kombucha

Mayo Clinic explains that kombucha, a fermented tea, contains probiotics that may aid gut health and regularity. While not a direct laxative like coffee, its probiotics can contribute to digestive wellness and offers other health benefits like boosting immunity and reducing inflammation.

Ginger Root Tea

Ginger root contains gingerol, which promotes digestion and speeds up food movement, reducing constipation. John Hopkins Medicine explains that ginger can also ease gas, bloating, nausea, and vomiting. Fresh ginger root tea is a popular and effective way to consume it.

Smoothies

Smoothies combine fiber and fluids, crucial for preventing constipation. Include fiber-rich fruits, vegetables, and a liquid base like water or fruit juice. Adding nuts, seeds, or yogurt (for probiotics) further supports gut health.