Constipation is one of the most common digestive complaints today. Irregular meals, low fibre intake, dehydration, stress, lack of physical activity, and excessive reliance on processed foods can all slow down bowel movements. While laxatives may offer quick relief, they often come with side effects and are not meant for long-term use.
Nature, however, offers gentler and safer solutions. Certain beverages can hydrate your gut, stimulate digestion, soften stools, and support healthy bowel movements—without harsh reactions. When consumed consistently and at the right time, these drinks can significantly improve gut health.
Here are 5 natural beverages that can help relieve constipation and make bowel movements easier, smoother, and more regular.
1. Warm Water with Lemon: The Morning Gut Awakener
One of the simplest yet most effective remedies for constipation is warm water with lemon, especially when consumed on an empty stomach.
How it helps:
Warm water stimulates the digestive tract and increases blood flow to the intestines. Lemon adds a mild laxative effect and supports liver detoxification. The citric acid in lemon helps improve digestion and bile secretion, which aids stool movement.
How to consume:
- 1 glass of warm water
- Juice of half a fresh lemon
- Drink it first thing in the morning, empty stomach
Extra tip:
Avoid adding sugar. If needed, a pinch of rock salt can improve hydration and bowel stimulation.
2. Soaked Flaxseed Water: Fibre in Liquid Form
Flaxseeds (alsi) are a powerhouse of soluble fibre and omega-3 fatty acids, both of which are excellent for relieving constipation.
How it helps:
When soaked, flaxseeds release a gel-like mucilage that lubricates the intestines, softens stools, and promotes easy bowel movement. It also feeds good gut bacteria, improving overall digestion.
How to prepare:
- Soak 1 tablespoon flaxseeds in 1 glass of water overnight
- Drink the water in the morning
- You can chew the soaked seeds or strain them out
Best for:
Chronic constipation, dry stools, and people with low fibre intake.
3. Triphala Water: The Ayurvedic Gut Cleanser
Triphala is a well-known Ayurvedic formulation made from Amla, Haritaki, and Bibhitaki. It is widely used for digestive health and bowel regularity.
How it helps:
Triphala gently cleanses the colon, improves gut motility, and strengthens the digestive system rather than forcing bowel movements. It is safe for long-term use when taken in moderation.
How to consume:
- Mix ½ teaspoon Triphala powder in warm water
- Drink it at night before bed
Important note:
Start with a small quantity and avoid daily long-term use without professional guidance if you are pregnant or have medical conditions.
4. Prune Juice: Nature’s Gentle Laxative
Prunes are rich in sorbitol, a natural sugar alcohol that draws water into the intestines, making stools softer and easier to pass.
How it helps:
Prune juice increases stool frequency, improves consistency, and supports gut bacteria due to its natural fibre content.
How to consume:
- ½ cup unsweetened prune juice
- Best taken in the morning or mid-day
Who should use it cautiously:
People with diabetes or sensitive digestion should consume small portions due to its natural sugar content.
5. Buttermilk with Roasted Jeera: Cooling & Digestive Booster
Traditional Indian buttermilk (chaas) is an excellent probiotic beverage that supports gut health.
How it helps:
Buttermilk contains good bacteria that improve digestion, reduce bloating, and regulate bowel movements. Roasted jeera enhances digestive enzyme secretion and reduces gas.
How to prepare:
- 1 cup diluted buttermilk
- Add roasted jeera powder and a pinch of rock salt
- Consume after lunch
Best for:
People with acidity, bloating, IBS-related constipation, and sluggish digestion.
Lifestyle Tips to Enhance the Effect of These Beverages
Drinking the right beverages works best when combined with supportive habits:
- Drink 5–3 litres of water daily
- Include fibre-rich foods like fruits, vegetables, whole grains, and seeds
- Maintain a fixed meal and toilet routine
- Walk for 20–30 minutes daily
Avoid excessive tea, coffee, and processed foods
When to Seek Medical Advice
If constipation lasts longer than two weeks, or if you experience symptoms like severe abdominal pain, blood in stools, unexplained weight loss, or persistent bloating, consult a healthcare professional.
Final Thoughts
Constipation doesn’t always need aggressive treatment. Sometimes, your gut simply needs hydration, fibre, and gentle stimulation. These 5 natural beverages work in harmony with your digestive system, promoting regular bowel movements while improving overall gut health.
Consistency is key. Choose one or two beverages that suit your body, consume them regularly, and pair them with healthy lifestyle habits. Your gut will thank you—naturally. 🌿
Healthy digestion begins with what you sip daily.
Hi, I’m Dietitian Dipanwita Saha, A Clinical Dietitian & Nutripreneur and The Founder & Director of Nutri World. I believe healthy eating should be enjoyable, balanced, and free from guilt—not about strict rules or cutting out your favorite foods. My passion lies in helping people heal their relationship with food, especially those dealing with disordered eating. If you’re looking for a supportive, judgment-free space to nourish your body and mind, I’m here to help—let’s make food feel good again.
