5 Drinks That Make You Poop Immediately, From a Gastroenterologist (2024)

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According to the Cleveland Clinic, constipation is one of the most frequent gut health complaints in the US. One of the most common causes of constipation is not eating enough fiber to support a healthy gut, says Beth Czerwony, MS, RD, CSOWM, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition.

This is because fiber bulks up and softens your stomach contents, improving transit time through your gastrointestinal (GI) tract, explains Carolyn Newberry, MD, gastroenterologist at NewYork-Presbyterian and Director of the Gastrointestinal Nutrition Program at Weill Cornell Medicine. But staying hydrated is crucial, too. “Fiber needs fluid to move through the GI tract, so if you increase your fiber but are not consuming enough fluid, this can cause constipation [too],” Czerwony says. A goal of 25 to 35 grams of fiber [per day] is a viable intervention—this includes whole grains, with a goal of five servings (combined) of vegetables and fruits.””

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So what are the best drinks to help you stay regular? Keep reading—our expert clinicians listed the most effective beverages.

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What drinks can help me poop right now?

While these dietary and lifestyle changes can improve gut health with time, our experts recommend their go-to drinks to trigger a bowel movement quickly.

1. Senna Tea

“Drinking warm beverages can stimulate the GI tract and help with constipation,” Czerwony says. “There are herbal teas that naturally contain senna, which has a laxative effect.” Senna is an herb that’s been approved by the Food and Drug Administration (FDA) for constipation relief for most people over two years old (including pregnant women)—but the agency advises not to use it for more than one week. Additionally, people with gastrointestinal conditions should not take senna.

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2. Prune juice

Dr. Newberry points to prunes as another simple trick to empty your bowels immediately—and according to recent research, the benefits of prune juice go beyond its fiber content. A 2022 study published in Food & Function showed that prunes improve the gut microbiome and decrease inflammatory markers, relieving constipation and supporting other bodily systems, including heart health.

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3. Kiwifruit Juice

“The high sugar content [in fruit juices] can induce bowel movements,” Dr. Newberry says, and she suggests kiwifruit in particular. Many recent studies support kiwifruit’s benefits on GI function, including 2022 research published in Nutrients that found strong evidence of laxative effects, constipation relief, and a positive influence on the gut microbiome. In fact, the European Food Safety Authority recognizes kiwifruit as a means of maintaining normal bowel movements.

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4. Kombucha

“Probiotic drinks, like kombucha, can also help constipation by growing healthier gut bacteria,” Czerwony says. But there’s a catch. Dr. Newberry says it’s important to look out for additives like sugar, artificial sweetenersand caffeine, as these may affect your bowels.

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5. Coffee—in moderation

“Coffee can trigger the release of gastrin and cholecystokinin (CCK), two digestive hormones that can trigger [bowel movements],” Czerwony says.

Still, Dr. Newberry emphasizes that moderation is key. “Coffee in excess can cause dehydration—since it is a diuretic—and worsen constipation.”

What are the symptoms of a weak gut?

Occasional constipation is usually not a cause for concern—stress, travelingand lack of sleep are common causes, according to Dr. Newberry. But frequent or chronic constipation can indicate poor gut health, which 2024 research published in Gut Microbes links to a greater risk of developing chronic and inflammatory diseases.

David Gardinier, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition, points to other common signs of a weak gut, including undigested food in your poop, diarrhea, bloating, abdominal pain, nausea and vomiting, and micronutrient deficiencies and malnutrition despite normal food intake.

What are the characteristics of a healthy gut?

Conversely, lacking these symptoms is generally a sign of good gut health. But at a more clinical level, “The basic characteristics of a healthy gut include a low level of inflammation, a health-promoting gut microbiome and the ability to break down and absorb nutrients from food (malabsorption),” Gardinier explains.

How can I test my gut health?

Gardinier says you can’t test for these characteristics of a healthy gut alone. If you’re experiencing symptoms of a weak gut, “the best strategy is to work alongside a gastroenterologist to determine which specific type of testing might be best to pursue.” This could include stool sample tests to check for inflammation levels, a colonoscopy or various tests for measuring malabsorption. However, “There is no validated way to test for a healthy microbiome at this time,” he adds.

How can you tell if your gut is healing?

Gardinier says that symptoms should improve as the gut heals. But if you’re struggling with constipation specifically, Czerwony says: “You should seek medical attention if constipation lasts more than three weeks, there is abdominal pain, nausea, or vomiting, there is blood in your stool or if you have a family risk of colon or rectal cancer.”

For more wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:

• 11 Surprising Home Remedies for Constipation Relief
• 9 Weird Pooping Habits, Explained By Science
• 9 Foods That Can Make Constipation Worse
• Constipated? 7 Ways to Poop Better Tomorrow

Originally Published: August 01, 2024