The Best Late-Night Drink to Help You Poop in the Morning

If you’re someone who doesn’t poop regularly, there are several changes to your diet you can make to promote a proper No. 2. For example, ensuring that you’re eating enough food in general, getting sufficient—but not too much—fiber and drinking adequate fluids can all help prevent and relieve constipation.

Diets low in fiber are linked with constipation, so it’s no wonder many Americans struggle with the common gastrointestinal condition. A whopping 95% of Americans don’t meet recommendations for daily fiber intake, and 15% of the U.S. population struggles with chronic constipation.

But it’s not just fiber that’s important for managing constipation. You also want to make sure you’re staying hydrated. Since our bodies don’t digest fiber, they need fluids to push it through—and out—our digestive systems.

Most drinks can help you stay hydrated to relieve constipation, but some drinks can be better than others. We’re sharing what to look for in a drink to help you poop—plus, the best late-night drink that fits the bill.

How Prune Juice Can Help You Poop

There’s one drink that stands out for its constipation-fighting properties, and that’s prune juice. Before you dismiss it as being a drink for older people, read on to learn how it can help you go in the A.M. 

Softens Stool

Numerous studies have found that prunes and prune juice increase stool frequency and improve stool consistency without significant side effects. One study found that drinking 2 ounces of prune juice every day for eight weeks softened stool and relieved constipation for participants. They all had chronic constipation and ranged in age from 20 to 75, so this drink may be beneficial for adults of all ages. Also, note that 2 ounces—which is about 4 tablespoons—is not a lot, so it only took a small amount of prune juice to get things moving.

With a powerful combo of sorbitol, fiber and fluids, it’s no wonder prune juice can help soften stool. Sorbitol is what makes prune juice stand out the most. This sugar alcohol helps draw water into the stool, softening it and making it easier to pass. It exerts a similar effect to soluble fiber, another nutrient in prune juice.

Contains Fiber

Prune juice has a type of soluble fiber called pectin that contributes to its constipation-fighting benefits. Research has found that pectin supplementation reduces laxative use, shortens time on the toilet and increases stool frequency. So, prune juice does double-duty in this area, since both pectin and sorbitol have similar benefits.

Of course, whole prunes have more fiber than prune juice, but each cup of prune juice has almost 3 grams of fiber—about 10% of the Daily Value. That’s still a lot of fiber, especially from a beverage! The fiber content paired with the sorbitol can help set you up for a morning poop.

Versatility

Finally, we love that you can enjoy prune juice in a bunch of different ways. It goes well in smoothies, or you use it to make a late-night mocktail—simply add sparkling water to 4 ounces of prune juice. Prune juice can also be used to make sauces or baked goods. Of course, you can also just enjoy prune juice on its own.

Who Should Avoid Prune Juice?

As with most things, there is a caveat to consuming prunes and prune juice. In this case, if you have irritable bowel syndrome (IBS) and follow a low-FODMAP diet, prunes are probably not your friend. Though sorbitol helps people poop, it can be too much of a good thing with IBS, gifting you with the opposite issue and bringing on diarrhea, gas and bloating. With that said, it’s important to know which FODMAPs are the most problematic for you. If you’re unsure, meet with a registered dietitian who is knowledgeable in this area to help you narrow down which FODMAPs you need to be more careful with.

What to Look For in a Drink to Help You Poop

You can’t go wrong with plain old water, but if you get bored of water or simply like mixing it up, here are a few tips on what to look for in a drink to help you poop.

Nonalcoholic

Have you ever felt like you had to pee much more after a night of drinking? If so, you’re not alone. Alcohol suppresses the release of vasopressin, a hormone that controls fluid retention and release. The alcohol-induced suppression of vasopressin increases urination, raising your risk of dehydration. And remember, staying hydrated is important for preventing constipation.

While drinking alcohol in moderation may be fine, studies have found that chronic alcohol consumption can also lead to delayed gastric emptying. Gastric emptying is the process by which food moves from the stomach to the intestines, and problems in this process can lead to blockages. If a morning bathroom trip is your goal, consider limiting your alcohol intake.

Fiber-Rich

While most drinks aren’t a good source of fiber, since juicing removes it, some can serve as a source of this nutrient. For example, prebiotic sodas are increasingly popular alternatives to regular soda, partly because of their fiber content. They often include ingredients, like chicory root, that contribute several grams of fiber per can. 

Fruit smoothies can be another slurpable way to get fiber in your diet. For smoothie ideas, check out our list of 16 Easy 5-Minute Smoothies to Help You Poop.

The Bottom Line

Fiber and fluids are a dynamic duo when it comes to relieving constipation, and prune juice has both. Plus, its sorbitol content can make stool softer and easier to pass. Enjoy prune juice on its own or sip it for a late-night mocktail to help you stay regular.