With Scientific Evidence: Drinks That Relieve Constipation and Facilitate Bowel Movements

 Drinks That Relieve Constipation and Facilitate Bowel Movements               

With Scientific Evidence: Drinks That Relieve Constipation and Facilitate Bowel Movements

Constipation is a chronic condition affecting millions of people worldwide. The inability to empty the bowels can be extremely frustrating and can lead to bloating, a feeling of heaviness, and headaches.

According to a report published in the Times of India, a complete dietary change can help relieve constipation by reducing processed carbohydrates, increasing fiber intake, and drinking plenty of water. Of course, a doctor should be consulted for chronic constipation, but some natural, scientifically supported drinks can help manage most cases of constipation, as follows:

1. Prune Juice

1. Prune juice has been extensively studied by scientists as a natural remedy for constipation. It contains sorbitol, pectin, and polyphenols, which help soften stool and stimulate bowel movements. A study conducted on adults with constipation showed that drinking prune juice improved bowel movements and reduced hard, lumpy stools.

Experts recommend starting with 100-150 ml of prune juice daily to monitor the body's response, as larger amounts can cause gas or bloating in some people. Prune juice contains beneficial antioxidants, dietary fiber, and natural compounds that support overall digestive health. Drinking it regularly, along with adequate water intake, can make a noticeable difference in bowel comfort.

2. Kiwi Juice or Smoothie

Numerous human studies have shown that consuming kiwi products or drinking kiwi juice improves bowel movements and relieves constipation symptoms in patients with functional constipation and irritable bowel syndrome with constipation. One study showed that participants who ate two green kiwis daily improved bowel movements and relieved abdominal pain in adults with constipation.

3. Warm Herbal Tea

A warm herbal tea blend (fennel, senna, and others) helps relax the intestinal muscles while adding moisture to the digestive tract and sometimes stimulating bowel movements.

Research studies have evaluated the effectiveness of fennel tea, senna tea, rhubarb extract tea, and specific herbal tea blends in treating constipation. A 2022 study in elderly participants showed that drinking a fennel and rosehip tea blend provided similar benefits for constipation relief to polyethylene glycol laxatives. Senna's laxative properties make it suitable for short-term constipation relief.

Drinking herbal teas increases fluid intake, which helps soften stools. Patients should avoid using strong laxative herbs as a daily treatment for extended periods without consulting a doctor, and pregnant or breastfeeding women need to ensure their safety before use.

4. Magnesium-Rich Mineral Water

The natural osmotic properties of magnesium-rich mineral water attract intestinal water, which helps soften stool and facilitate bowel movements. A study involving participants with constipation who drank water enriched with magnesium sulfate and sodium sulfate for six weeks showed improved spontaneous bowel movements and stool consistency compared to participants who drank plain water.

The participants experienced a significant increase in bowel movement frequency, more than tripling their usual frequency, and also reported improved digestive health. People who wish to avoid pills or powders can choose this type of water as a therapeutic option. 

It is recommended to drink mineral water throughout the day rather than all at once, and to check the mineral content on product labels.

Note: Kidney patients should consult their doctor before taking magnesium supplements.

5. Fiber Drinks

Drinking prune juice with other pectin-rich fruits, such as apples and pears, can help soften stools and promote healthy gut bacteria. Pectin, a soluble fiber in the intestines, forms a gel-like substance that retains water in stool, while sorbitol, found in prunes and some pears, acts as a gentle laxative.

Research suggests that eating fruit daily, including kiwis, plums, and other fiber-rich fruits, improves stool quality and movement because these foods modify gut bacteria and increase stool moisture. 

You can make a homemade juice to relieve constipation by blending prunes with one kiwi or pear, water, and adding ground flaxseed to increase the fiber content. It's recommended to start with small amounts to minimize the risk of gas or bloating.

Regularly consuming these fiber-rich fruits can support long-term digestive health and help maintain a balanced gut microbiome.