This blog will not turn into a constipation related topics only blog, I promise! Writing an article about constipation relieving drinks made sense since the two most recent articles I spoke about constipation and how it could hinder your weight loss progress. Hopefully by now you understand how and why constipation could cause undesirable changes in body composition. Anyway, for some odd reason most constipation relieving drinks that I have come across are either tasteless or bitter. In fact, those lists usually have drinks that no one looks forward to drink, but this will change today. I put together a list of constipation relieving drinks that are nutrient dense, effective, delicious and easy to make.
I’m sure you have heard of fenugreek, probably as a dietary supplement that can boost testosterone levels and cleanse your body from harmful substances. Fortunately, fenugreek benefits do not stop here. In fact, ground fenugreek has been used as an herbal medicine for thousands of years! Our ancestors knew how beneficial fenugreek is at relieving digestive issues, boosting “manliness” and even adjusting body temperature. This is not to suggest that fenugreek seeds wouldn’t work as effectively, they would, but ground fenugreek usually tastes better. Fenugreek seeds and ground fenugreek have been used to prepare beverages in middle eastern countries for over two thousand years. Besides its benefits, it has a zingy soothing texture that will make you fall in love. Simply brew 1 teaspoon of ground fenugreek with hot water as you would brew tea then add sugar/artificial sweeteners to taste.
Tip: consider adding a bit of milk, pieces of shredded coconut and raisins for a hot beverage that will make you consider replacing your daily coffee!
In addition to its milky smooth texture and flavor, ground fenugreek will fight harmful bacteria and pathogens in your digestive system, sooth your gastrointestinal tract’s muscles, reduce inflammation and relieve your constipation.
Okay, I lied! Bone broth is technically not a drink, but its liquid, right? On a more serious note, bone broth has been a traditional remedy inherited through generations for one reason; it works! Bone broth is usually low in calories, rich in vitamins, antioxidants and minerals, soothing and delicious. Bone broth also has glycine, an amino acid that is used to produce collagen which will help your joints and tendons and make you say goodbye to joint ache! I must point out that bone broth made with cartilage bones can cause SIBO (small intestine bacteria overgrowth) which would in turn cause further digestive distress and bloating, something we do not want if we are constipated. The reason why bone broth made with cartilage bones can cause SIBO is because those bones are high in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) which small intestine bacteria likes to feed on. Anyway, bone broth is very nutritious and a great constipation remedy, just don’t use cartilage bones, but use meaty bones instead.
Tip: While preparing your bone broth, add slices of lemon, a pinch of salt, black peppers and a couple of laurel leaves for an upgraded flavorful bone broth.
I am not going crazy, don’t worry. With all the craziness surrounding diet soda nowadays, it would be hard to notice any benefits of diet soda, but the good news is that diet soda can relieve your constipation. Regular soda is packed with sugar and thus calories, that’s not the soda you want to drink. Alternatively, diet soda has zero calories, same great taste and due to its carbonated water composition, the air will help relieve any digestive distress and push stools in your gastrointestinal tract. We all love soda, it’s a great complimentary beverage that’s light and delicious, but now you have another reason to drink diet soda and feel good about it.
Tip: If you are really against diet soda for whatever reason, aim to drink CLEAR soda. This means sodas that have no added color such as 7up, sprite…etc.
Luckily, many people like to drink ginger tea, so most of you won’t need convincing to drink more of it. When consumed, ginger causes the body to generate more heat internally. This warming effect helps soothe your intestines and relax the intestine’s muscles. Also, the water will help push stools outside the GI tract. Ginger has been identified by herbalists as a direct intestine stimulator, or in other words, a natural save laxative.
Tip: Add 2 slices of lemon and a pinch of dried spearmint leaves to ginger tea for a flavorful cup of natural laxatives and gastric distress relievers.
In the first article of the constipation series, I mentioned some homemade remedies that help with constipation. Among those remedies, I mentioned stevia, but it’s definitely worth another mention. Stevia is a South American herb that has been used as a natural sweetener for hundreds of years. Only recently did stevia make its way into the industrial market as a zero-calorie sweetener. stevia leaves can be even sweeter than sugar depending on the strain. Drinking stevia tea will help tremendously with your constipation and kick start your bowel movement within a few hours. Additionally, stevia has no calories, naturally sweet -so you don’t have to add sugar- and has a positive impact on high blood pressure making it an ideal beverage for high blood pressure patients.
Tip: Add a pinch of dried spearmint leaves and cardamom seeds to enhance the flavor even more.
Cinnamon and Honey
If mentioning this delicious combination is not enough to make you drool, perhaps mentioning its powerful laxative effects will help you drink more of it. Cinnamon and honey are another homemade remedy that has been passed down through the generations. Cinnamon is a powerful antioxidant that helps fight infections and kill pathogens, while honey is a strong natural laxative. Together, this combination is delicious, sufficient for severe constipation and very nutritious. Cinnamon also helps control blood glucose levels by acting as an insulin mimetic, which means that it helps enhance nutrient partitioning and thus help with your weight loss and muscle building efforts.
First, let me make it clear that I am not referring to grape juice sold in supermarkets that isn’t even made from real juice, has tons of sugar, has high fructose corn syrup and can further contribute to your constipation. There are some good real grape juices out there on the market, but making your own homemade grape juice will always be better. Grape juice is a great wine alternative. Grape juice is rich in antioxidants, cellulose and is acidic which makes it a great natural laxative. Aim to drink 3-5 cups of grape juice throughout the day if you are suffering from chronic constipation, this WILL make you go to the bathroom!
Tip: Add some milk and cottage cheese to grapes and blend them together for a delicious nourishing smoothie. Add some ice cubes if you would like.
If you are allergic to dairy or have lactose intolerance, avoid milk and dairy in general. People with lactose intolerance can find that drinking milk will worsen their constipation and make them feel bloated beyond relief. However, cheeses and other dairy products are naturally very low in lactose and usually lactose free, so you should be able to consume those even if you are lactose intolerant. Dairy is delicious, but the high fat content in cheeses and milk will also help lubricate and hydrate your intestines and make passing stools easier.
Tip: Add some dried prunes and raisins to a cup of yogurt, Greek yogurt or cottage cheese for a healthy constipation relieving snack that is high in fiber and satiating.
This magical tropical fruit is high in copper and potassium which are essential for neuro-communication and electrolyte balance, respectively. Papaya is also rich in dietary fiber which as you probably know by now is essential for overall well-being and a healthy digestive system. The high fiber and water content will help push stools through the gastrointestinal tract and alleviate digestive distress.
Tip: Don’t buy pre-made nectar based papaya juice, rather make your own. Try adding some milk or kefir to slices of papaya and blend them together to make a thick, filling and delicious smoothie.
This concludes the “constipation series”. Relieving your constipation doesn’t have to involve drinking distasteful drinks or taking medicinal laxatives that cause more harm than good. Whether you have milk or chronic constipation, these 9-powerful constipation relieving drinks will help kick-start your bowel movement the same day you drink them. Enjoy!
If you know a friend who is suffering from constipation, make share you share this list of delicious constipation relieving drinks with him/her 😉 If you have any questions or comments, you are always welcome to drop a comment in the comments section below.