- Drink an 8 fl oz (240 mL) glass of prune juice to help stimulate a bowel movement.
- Mix 2-6 tsp (10-30 g) of Epsom salt into a glass of water and drink it up, or split your dose in half and drink each half at least 4 hours apart.
- Create a homemade drink to help you poop, like a smoothie made with aloe vera juice, papaya, kefir, kiwi, and ice.
Prune juice
Sip a glass of prune juice to clear away constipation. In one particular study, frequently constipated individuals found that drinking 1 c (240 mL) of prune juice (or a placebo) daily over the course of eight weeks made their bowel movements a lot more consistent and easier to pass. So, the next time you need to completely empty your bowels, try drinking prune juice and see what happens—you might be pleasantly surprised! The study’s researchers believe that specific ingredients in the prune juice, like polyphenols, dietary fiber, and sugar alcohol, helped clear away the constipation. Besides prune juice, some research points to apple and pear juice being helpful for constipation (especially for children).
Epsom salt (magnesium sulfate) solution
Use Epsom salt as a natural laxative by mixing it in a glass of water. Stir 2-6 exact teaspoons (10-30 g) of Epsom salt in an 8 fl oz (240 mL) glass of water. If you’d rather drink a smaller dose, divide the total dose in half, drinking two 8 fl oz (240 mL) saltwater mixtures at least 4 hours apart. Feel free to squeeze a little bit of lemon juice into the water to counteract the salty flavor. For kids, cap off the dosage at 1-2 tsp (5-10 g) of Epsom salt per day. Magnesium boosts the water content in your intestines, which can be a big help if you’re feeling blocked up.
Castor oil
Take a dose of castor oil for quick relief. Follow the dosage instructions on the bottle—most include a spoon to help you measure it out. Castor oil causes your intestinal muscles to contract, which helps stool move more efficiently through your bowels. Warning: Castor oil may negatively interfere with certain supplements like vitamin A, D, E, and K, so check with your doctor before you start taking this medication.
Mineral oil
Take a 2-4 tbsp (30-60 mL) dose of mineral oil once before bed. Mineral oil falls under the umbrella of “lubricant laxatives”—these are laxatives that surround the bowel movement in a type of waterproof film, which makes it easier for the poo to glide through your colon and into the toilet. Only take a single dose of mineral oil per day and see how it works for you. Always double-check your dosage instructions before taking this medication. Warning: Like castor oil, mineral oil may interfere with certain supplements. Check with your doctor before you give this treatment a try.
Fiber supplement solution
Stir fiber powder into your drink to help speed up your bowel movements. Check the dosage instructions on the side of your fiber supplement and scoop the recommended amount into your drink. The fiber in this supplement makes your stool softer and bulkier, so it’s easier for you to have a bowel movement. Psyllium and methylcellulose are both great fiber supplements to consider, as well a plant-based prebiotic fiber product.
Laxative solution
Using laxatives is a good last resort if nothing else seems to work. Follow the dosage guidance on the package of your laxative powder. Then, stir the recommended amount into a glass of water. Osmotic laxatives like Miralax help make your poop softer and easier to expel, while stimulant laxatives like Dulcolax help get your intestinal muscles to contract. Both are an effective means of speeding up your bowel movements.
High-fiber smoothies
Tasty combos of high-fiber ingredients may help get your bowels going. Pour ⁄3 c (79 mL) of aloe vera juice into a blender, along with 1 peeled kiwi, ½ cup (75 g) of papaya, ⁄2 c (120 mL) of kefir (plain- or vanilla-flavored), and ½ cup (75 g) of ice. Blend everything together and drink a single serving each day. Berry Spinach Smoothie: Combine 1 scoop of ice, 1 c (240 mL) of apple juice, 1 c (240 mL) of Greek yogurt, 3 cups (95 g) of spinach, 2 cups of frozen or fresh blueberries (190 g), and 1 banana in a blender. Feel free to substitute raspberries or strawberries for the blueberries. Green Smoothie: Blend 1 cup (119 g) of chopped cucumber, 1 c (240 mL) of prune juice, and 2 cups (60 g) of raw spinach together.
Fruit paste drink
Stir 1-2 spoonfuls of pruny paste into a mug of hot water. Start by making 2 ⁄2 c (590 mL) of tea using 4 oz (113 g) of senna tea leaves. Strain the tea into a separate pot with 1 lb (0.5 kg) of prunes, 1 lb (0.5 kg) of pitted raisins, and 1 lb (0.5 kg) of figs. Bring the mixture to a boil for 5 minutes, and then take the pot off the heat. Add in 1 cup (213 g) of brown sugar and 1 c (240 mL) of lemon juice before blending everything together with a food processor and mixing a couple spoonfuls into some hot water. Feel free to snack on 1-2 spoonfuls of this paste each day, or use it as a spread on your morning toast. Transfer any leftover paste to an airtight container and stash it in the freezer as you use it up. Don’t worry—it won’t freeze into a solid block. Not noticing any results? Add a little more paste to your drink and see if you detect a difference.
Coffee
See if your morning cup of coffee sends you to the bathroom. According to researchers, caffeinated coffee jumpstarts the muscles in your colon, which helps your intestines pass stool more efficiently. So, the next time you’re feeling blocked up, drink a cup or two of coffee.
Chia seed water
Mix 1-2 tbsp (15-30 g) of chia seeds into a 8–10 fl oz (240–300 mL) cup of water. As a fiber-rich ingredient, drinking chia seeds helps add a lot of bulk to your poop as it passes through your colon, making it softer and easier to pass when you’re on the toilet. Just keep in mind that too much fiber can also block you up—so, take it easy when you first try a chia seed drink. Eating around 25 to 30 grams of fiber a day is a good place for fiber intake. Two tablespoons of chia seeds nets you a little less 10 g of fiber, so you don’t have to go overboard!
Aloe vera juice
Drinking a glass of aloe juice may help you poop a little more easily. As the juice passes through your system, it actually makes your poop a bit softer so you don’t have as much trouble passing a bowel movement. As an added bonus, pure aloe vera juice doesn’t have a lot of calories or sugar, as opposed to other fruit juices you see in stores. Have some raw aloe vera hand? Use it to make your own aloe vera juice.
Kefir
Drink kefir to speed up your bowel movements. In one Turkish study, participants drank kefir regularly and noted how it affected their bathroom habits. Overall, people found that kefir helped them both pass softer stool and poop more frequently. If you don’t have any kefir on hand, feel free to make your own using kefir grains. Additionally, a large-scale analysis of multiple British studies reveals that probiotics, in general, can help improve stool consistency and frequency overall. Not a fan of kefir? Try another probiotic-rich drink like kombucha and see if helps you poop more quickly.
Senna tea
Brew yourself a cup of senna tea for its laxative effects. Pour some boiling water into a mug, adding in about 1-2 grams of senna tea. Let the tea steep for about 10 minutes before you drink. Try to limit yourself to 2 cups a day, though, so you don’t develop any unpleasant side effects (like diarrhea or abdominal pain). There’s not a lot of concrete research about senna tea and how it helps with constipation, but it could be worth a try if you aren’t interested in actual medication.
Water
Good hydration helps get rid of constipation. While drinking water won’t help you poop instantly, consistent hydration helps your GI tract pass bowel movements much more efficiently. If you’re a guy, make sure you’re drinking around 125 ounces (3.7 L) of water each day; if you’re a woman, aim to drink around 91 ounces (2.7 L). Some medical professionals find that water with a little lemon juice mixed in can help with constipation. Just slice a fresh lemon in half and squeeze it directly into your glass of water.
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