Constipation is more than just an occasional inconvenience—it can leave you feeling sluggish, uncomfortable, and out of sync. Fortunately, nature offers plenty of gentle, effective ways to support regular bowel movements without relying on harsh laxatives. In this guide, we explore the best foods and drinks that can help ease constipation naturally, using simple ingredients and smart habits that support your digestive system from the inside out. Whether you’re looking for everyday prevention or occasional relief, these natural options can help you feel lighter, more comfortable, and back in balance.
Best Drinks to Relieve Constipation
When it comes to easing constipation naturally, what you drink can be just as important as what you eat. Hydration plays a key role in digestive health, helping to keep everything moving smoothly. Below are some of the most effective drinks to support regular bowel movements and improve overall gut function:
1. Water: Your First Line of Defence
Staying well-hydrated is one of the most simple yet effective ways to prevent and relieve constipation. Water helps to soften stools, making them easier to pass, and supports the function of dietary fibre by enabling it to swell and do its job effectively in the gut. Aim to drink at least 1.5 to 2 litres of water daily (around 3 to 4 pints), especially if you’re increasing your fibre intake. Keep a water bottle nearby or set reminders if hydration often slips your mind—it’s a small habit that pays big dividends for digestive health.
2. Prune Juice: A Natural Laxative in a Glass
Prune juice has long been a go-to remedy for sluggish digestion—and with good reason. Prunes are rich in insoluble fibre, which adds bulk to stool, and sorbitol, a naturally occurring sugar alcohol that helps draw water into the intestines, softening the stool and encouraging movement. Just a small glass (around 120ml) each day can make a noticeable difference. Look for unsweetened options to avoid excess sugar, and consider pairing it with a high-fibre breakfast for even better results.
3. Apple Juice: Gentle, Palatable Support
Milder in flavour than prune juice but still effective, apple juice can offer gentle constipation relief, particularly when it contains pectin—a form of soluble fibre that supports stool softening and smoother digestion. Apples also contain small amounts of sorbitol, which works similarly to the sorbitol in prunes. For best results, opt for unfiltered, cloudy apple juice with no added sugars, and drink it at room temperature to avoid digestive sluggishness often linked to cold drinks.
4. Coffee: Stimulating for More Than Just Your Mind
For some people, a morning cup of coffee doesn’t just wake up the brain—it can also wake up the bowels. Coffee may stimulate contractions in the colon, promoting a bowel movement shortly after consumption. This effect is thought to be due to both the caffeine content and coffee’s natural impact on the gastrocolic reflex (a response triggered by eating or drinking). However, keep in mind that coffee affects everyone differently—while it may help some, it can be dehydrating for others if consumed in excess, so balance it with plenty of water.
5. Herbal Teas: Soothing and Stimulating Options
Certain herbal teas offer mild laxative or digestive-supportive effects, making them a useful addition to your routine. Senna tea, for example, contains plant compounds called sennosides, which stimulate bowel movements by irritating the intestinal lining. It’s best reserved for short-term use and should not be relied upon regularly without medical supervision. Dandelion tea may also support digestion by stimulating bile production and acting as a gentle diuretic, which can encourage waste movement. Always check for interactions with medications or health conditions before trying new herbal remedies.
6. Kefir and Probiotic Drinks: Supporting Your Gut from Within
Fermented drinks such as kefir, a cultured milk product, and other probiotic-rich beverages can be highly beneficial for those struggling with constipation—particularly when the issue stems from gut imbalance. These drinks are packed with live, beneficial bacteria that help promote regularity by improving the overall health and function of the gut microbiome. Regular consumption can help increase stool consistency, reduce bloating, and enhance long-term digestive resilience. Choose unsweetened versions and introduce them gradually to allow your system time to adjust.
Best Foods to Relieve Constipation
Just as important as staying hydrated is nourishing your body with the right foods. A fibre-rich diet, paired with plenty of fluids, is one of the most effective long-term strategies for maintaining regular bowel movements. Below are some of the best foods to naturally ease constipation and support a healthy digestive system.
1. Prunes (Dried Plums): A Time-Tested Digestive Aid
Prunes have earned their reputation as a natural remedy for constipation thanks to their impressive combination of insoluble fibre, soluble fibre, and sorbitol. This trio works together to increase stool bulk, draw water into the colon, and gently encourage movement through the intestines. A handful of prunes (around 5–6) a day can offer gentle yet effective relief—just be mindful of portion size if you're new to fibre-rich dried fruits, to avoid bloating.
2. Kiwi Fruit: A Digestive Powerhouse
Often overlooked, kiwi fruit is a fantastic natural choice for easing constipation. It contains both soluble and insoluble fibre, along with an enzyme called actinidin, which is thought to help stimulate digestion and reduce bowel transit time. Eating one or two kiwis a day—with the skin if you can tolerate it—can provide noticeable benefits. Its high vitamin C content is also a lovely bonus for your immune system.
3. Berries: Fibre-Rich and Hydrating
Berries like raspberries, blackberries, and blueberries are not only delicious—they’re also among the richest fruits in dietary fibre. A single cup of raspberries, for example, contains around 8 grams of fibre. These small but mighty fruits combine soluble fibre, which helps soften stool, and insoluble fibre, which adds bulk. Their high water content also supports hydration, further assisting in smooth bowel movements. Enjoy them fresh or frozen, on porridge, in smoothies, or as a simple snack.
4. Leafy Greens: Fibre and Magnesium for Gut Function
Vegetables like spinach, kale, and broccoli are nutritional powerhouses, and they’re particularly valuable for digestive health. They offer a rich supply of insoluble fibre, which supports regularity, along with magnesium, a mineral that helps draw water into the intestines and stimulate peristalsis—the wave-like contractions that move waste through your colon. Adding a generous portion of leafy greens to at least one meal per day can go a long way in promoting healthy digestion.
5. Oats and Whole Grains: Sustained Digestive Support
Whole grains, such as oats, whole wheat bread, brown rice, and bran-based cereals, are an excellent source of insoluble fibre. This type of fibre acts like a broom in the digestive tract, sweeping through and helping move waste more efficiently. Oats also contain beta-glucan, a form of soluble fibre that helps retain moisture in stools, making them easier to pass. Start your day with a bowl of porridge or switch to whole grain options in your meals to experience steady improvement over time.
6. Legumes: Fibre-Filled and Satisfying
Lentils, chickpeas, black beans, and green peas are all superb sources of dietary fibre, offering both soluble and insoluble types. Just half a cup of cooked lentils, for instance, can provide upwards of 7–8 grams of fibre. The dual-action of fibre types helps soften stools while promoting intestinal movement. Regularly incorporating legumes into soups, salads, or stews can be both a digestive aid and a fantastic way to boost your overall nutrition.
7. Apples (with Skin): A Crisp Route to Regularity
An apple a day might indeed keep the doctor away—especially when eaten with the skin on. Apples are rich in pectin, a soluble fibre that helps regulate bowel movements, and the skin offers valuable insoluble fibre to add bulk. They also contain small amounts of sorbitol, which, as we've seen, can have a mild natural laxative effect. Eat them raw for best results, or slice them into salads and porridge for added fibre.
8. Pears (with Peel): Naturally Gentle and Effective
Pears are another fibre-rich fruit, best eaten with their skin intact. They contain soluble fibre, fructose, and sorbitol, all of which help to soften stool and support movement through the intestines. Their naturally high water content also plays a helpful role in hydration. Pears are particularly well tolerated, making them a great choice for both adults and children seeking gentle digestive relief.
9. Figs: Sweet and Potent Fibre Boost
Dried figs are not just delicious—they’re also highly effective for relieving constipation. Just a couple of figs can deliver several grams of dietary fibre, offering both bulk and softening effects. They’re rich in natural sugars and fibre, which work synergistically to stimulate digestion. Enjoy them as a snack, chopped into porridge, or soaked overnight for a softer texture that’s easier on the gut.
Best Natural Supplements to Relieve Constipation
While a balanced diet and proper hydration are the foundation of digestive health, there are times when a little extra support may be needed. Natural supplements, especially those derived from plants or minerals, can help restore regularity gently and effectively. These options can complement your lifestyle, but as with any supplement, it's wise to consult a healthcare professional—especially if you have underlying health conditions or take medications.
1. OxyTech®: Oxygen-Based Support for Gut Health
At Dulwich Health, we’ve proudly supported thousands of individuals in their digestive wellness journeys with OxyTech®, our signature oxygen-based colon cleanse supplement. Formulated to help gently cleanse the gut without urgency or cramping, OxyTech works by releasing oxygen in the digestive tract, helping to soften waste and break it down naturally. Unlike harsh stimulant laxatives, OxyTech supports a cleaner, healthier gut environment, helping to relieve constipation while promoting overall digestive clarity. It’s a trusted choice for those seeking a non-invasive, long-term approach to colon health.
Since 1986, OxyTech has helped over 30,000 customers across the UK take control of their gut health with confidence.
2. Psyllium Husk: Nature’s Gentle Bulking Agent
Psyllium husk is a well-known plant-derived fibre supplement, often found in over-the-counter products like Metamucil. When mixed with water, it forms a gel-like consistency that adds volume to stool, making it easier to pass. Psyllium is especially useful for those with irregular bowel movements or mild constipation. It’s essential to drink plenty of water when using psyllium, as inadequate hydration can lead to further digestive issues or blockages.
3. Chia Seeds: Fibre-Rich Gel for Smooth Digestion
Small but mighty, chia seeds are rich in both soluble and insoluble fibre. When soaked in liquid, they expand and form a gel-like texture that mimics the natural mucus of the gut, helping to lubricate and soften stools. Just one to two tablespoons of soaked chia seeds added to smoothies, porridge or yoghurt can gently encourage regular bowel movements, while also providing omega-3 fatty acids and antioxidants.
4. Flaxseed: Ground Fibre for Natural Relief
Flaxseeds are another excellent natural remedy for constipation, offering a well-balanced mix of soluble and insoluble fibre. However, whole flaxseeds are often undigested by the body, so milled (ground) flaxseed is recommended for maximum effect. When consumed with fluid, ground flax creates a mucilaginous gel that soothes the digestive tract and helps stools pass more comfortably. Sprinkle it into cereals, smoothies, or baking for a daily boost.
5. Magnesium (Especially Magnesium Citrate): Osmotic Laxative Support
Magnesium plays a vital role in muscle and nerve function, including the contractions of the bowel that move waste through the colon. Certain forms—particularly magnesium citrate—can also act as a gentle osmotic laxative, drawing water into the intestines to soften and increase stool volume. It’s important to start with a lower dose and monitor how your body responds, as high doses can cause loose stools or cramping. Magnesium supplements may be especially beneficial for those whose constipation is linked to stress or muscle sluggishness.
6. Probiotics: Rebalancing the Gut Microbiome
Probiotics are beneficial bacteria that support gut health by restoring balance to the intestinal microbiome. While found in fermented foods like kefir and yoghurt, probiotic supplements can offer a more targeted and potent dose—especially for those experiencing constipation due to antibiotic use, stress, or diet. Research shows that strains such as Bifidobacterium lactis and Lactobacillus acidophilus may help regulate bowel habits and soften stools. Incorporating probiotics into your daily routine can not only relieve constipation but also enhance overall digestive resilience over time.
Take Control of Your Digestive Health
Incorporating the right foods and drinks into your daily routine can make a real difference in relieving constipation and supporting long-term digestive wellness. But sometimes, even with the best habits, your gut may need an extra helping hand.
That’s where OxyTech® comes in—a trusted, oxygen-based colon cleanse supplement developed to support a clean and healthy gut environment. Formulated to work gently yet effectively, OxyTech helps soften waste and encourage natural movement in the digestive tract without the harshness of stimulant laxatives.
At Dulwich Health, we’ve been helping individuals across the UK take proactive control of their wellbeing since 1986. With over 30,000 customers and decades of experience, you can trust our commitment to natural health solutions that truly work.
If you're looking for additional support on your journey to better digestion, OxyTech could be the ideal starting point.
