- Besides prune juice, experts recommend apple, kiwi and pear juice to help you poop.
- These juices have laxative properties that can help stimulate easier bowel movements.
- Staying hydrated, exercising regularly and eating fiber can also help you stay regular.
Prune juice may be a tried-and-true drink to ease constipation, but it’s not the only juice that can do the trick. And if you’re desperate for relief, you’re far from the only one. Chronic constipation affects about 12% to 19% of North American adults. We interviewed five experts to come up with an evidence-based list of the best alternatives to prune juice for a satisfying trip to the bathroom.
Apple Juice
Particularly for kids, apple juice is a tasty drink to help ease constipation. “I like to recommend apple juice (especially to parents with a constipated kiddo!) as it’s affordable, well-liked and often already in the home,” says Alexandria Hardy, RDN, LDN. It can do the trick for kids and adults alike because, like prune juice, it has the constipation-relieving compounds sorbitol and fructose. “The fructose and sorbitol in apple juice pull water into the intestines, softening stool and making it easier to pass,” says Shaira Daya, M.P.H., RDN. Its ratio of fructose to glucose is pretty high, which is why it’s one of the best juices to help you poop.
“While it doesn’t contain much fiber compared to whole apples, it can still help stimulate a bowel movement, especially for people whose constipation is partly related to dehydration or irregular eating,” says Talia Follador, RDN, LDN.
Kiwi Juice
Studies show that eating a couple of kiwis per day is an effective way to keep constipation at bay. Transform it into juice by blending whole kiwifruit with water. “Kiwifruit contains fiber and unique bioactive compounds that support gut motility, making it effective without acting like a harsh laxative,” says Follador. Each kiwifruit has over 2 grams of fiber, or 7% of the Daily Value. This fiber helps draw water into the stool and add bulk to it, helping to stimulate a bowel movement that’s softer and easier to pass. “Blended kiwi drinks or kiwi juice can offer similar benefits, though whole kiwi tends to work best,” says Follador.
Pear Juice
Although not as easy to find, pear juice is another juice that can help you poop. “Pear juice is a great option because it naturally contains sorbitol, a sugar alcohol that pulls water into the stool. That extra water helps soften stool and makes it easier to pass,” says Follador. In fact, up to 90% of the total carbs in pears comes from sorbitol. Like apple juice, it also has a relatively high amount of fructose, which further helps stimulate a bowel movement.
How much should you have? Liz Daniels, D.O., RD, FAAP recommends 1 to 2 ounces for infants and toddlers, respectively, and 4 ounces or more for adults. Be careful about drinking too much at once, though. “Overdo it, and those same compounds [sorbitol and fructose] can lead to gas, bloating or even diarrhea,” says Stacey Woodson, M.S., RDN, LDN.
Other Tips to Manage Constipation
- Stay on top of hydration. One of the best ways to prevent or manage constipation is to be sure you drink plenty of water. Drinking a few ounces of juice may not do much if you aren’t drinking enough overall fluids throughout the day. “Often, we can relieve constipation symptoms by starting with water first! Having water infused with cucumber, lemon or lime and other fruits can help to flavor without adding sugars,” says Daniels.
- Avoid skipping meals. If you run out of the house without eating breakfast or you work through lunch, you may be setting yourself up for constipation. “Eating consistently helps activate the gastrocolic reflex (the natural response that signals your bowels to move), especially after meals,” says Follador. Skipping meals, on the other hand, can slow down digestion.
- Eat plenty of plant foods. Plant foods are full of insoluble and soluble fiber. These fibers help soften stool and add bulk to it, making it easier to pass. “Aim for a mix of soluble and insoluble fiber from fruits, vegetables, beans, whole grains, nuts and seeds,” says Follador. Just be sure to increase your fiber intake slowly to prevent uncomfortable gas and bloating.
- Get moving. Staving off constipation is one of many benefits of physical activity. “Regular physical activity, defined as 150 minutes per week of moderate to vigorous activity, can lower the risk of chronic constipation,” says Hardy.,
- Optimize your pooping position. “I tell my patients that ‘nutrition helps move what’s inside, but position helps move it outside!’” says Daniels. She recommends elevating your feet when you poop so you’re in more of a squatting position. “It can help people to have easier bowel movements by physically stretching the lower pelvic floor so that when the bottom relaxes there is less resistance,” she says.
Meal Plan to Try
7-Day High-Fiber Meal Plan for Constipation, Created by a Dietitian
Our Expert Take
Whether you’re tired of prune juice or it’s just not your thing, experts suggest trying apple, kiwi and pear juice instead. These juices have compounds with laxative properties that can help stimulate a bowel movement that’s soft and easier to pass. That said, don’t rely on juice alone to help you go. “Juices tend to work best as part of a bigger routine that supports hydration and regular eating, not as a quick fix on their own,” says Follador. Staying physically active and eating plenty of fiber-rich plant foods can also help you stay regular.
