Feeling constipated? Harvard-trained gut doctor shares 5 simple drinks that will make you poop naturally

A sluggish gut can make you feel uncomfortable, bloated and heavy, especially when bowel movements become irregular. What you drink may also play a role in keeping digestion moving, particularly when hydration, fibre and certain naturally occurring compounds are involved. While persistent constipation should not be ignored, simple dietary choices may offer some relief for occasional difficulty passing stools. Harvard-trained gut doctor Dr Saurabh Sethi has shared five drinks on Instagram that may help support bowel movements naturally. From caffeinated beverages and probiotic-rich smoothies to fibre-packed chia drinks and fruit juices containing sorbitol, these options can give your digestive routine a gentle boost.

Caffeinated drinks

Your morning coffee or green tea may do more than provide an energy boost. Research has found that coffee can stimulate activity in the colon, potentially encouraging bowel movements. Interestingly, both caffeinated and decaffeinated coffee have been shown to increase colonic motor activity compared with water, suggesting that coffee itself may contribute to this effect. However, caffeine affects people differently, so it should not be viewed as a treatment for chronic constipation.

Kefir berry smoothies

A smoothie made with kefir and berries can combine probiotics, fluid and fibre in one drink. Kefir is a fermented beverage containing live microorganisms, and some studies have found potential benefits for bowel frequency and constipation symptoms, although the evidence remains mixed and depends on the specific probiotic strains used. Adding fibre-rich ingredients such as ground flaxseeds, psyllium or hemp seeds can further increase the drink's nutritional value. Fibre should be increased gradually and accompanied by adequate fluids.

Herbal teas

A warm drink can be a simple way to increase fluid intake, which matters because inadequate hydration can contribute to constipation. Some herbal teas also contain senna, a stimulant laxative that works by encouraging the muscles of the gut to move stool along. However, senna is intended for short-term use rather than as a daily wellness drink. The NHS advises using it for only a few days and no longer than a week unless prescribed, as prolonged use can cause problems such as diarrhoea and electrolyte imbalance.

Sorbitol-rich fruit juices

Prune, pear and apple juices contain naturally occurring sorbitol, a sugar alcohol that can have a laxative effect. Prune juice has particularly strong evidence behind it: a randomised controlled trial found that it reduced hard stools and improved constipation symptoms in people with chronic constipation. If choosing juice, unsweetened options without added sugar are preferable. A small serving may be enough, as larger amounts can cause bloating or loose stools in some people.

Chia seed water

Chia seeds provide dietary fibre and absorb water, making them a simple addition to a hydration-focused routine. Dr Sethi's suggested chia drink combines chia seeds with water, cucumber, mint and lemon. Allowing the seeds to soak for around 10–15 minutes helps them form a gel-like consistency before drinking. Since fibre can help soften and bulk up stool, adequate fluid intake is important when increasing fibre.