The #1 Juice to Help You Poop, According to Experts

Constipation happens to almost everyone and can be both frustrating and uncomfortable. Thankfully, what you eat and drink can play a big role in keeping your digestive system moving. To help you poop regularly and comfortably, dietitians recommend reaching for a glass of prune juice. “Prunes’ advantage likely comes from their unique blend of fiber, sorbitol and polyphenols, plus they tend to be better tolerated and more enjoyed by people,” says Katie Schimmelpfenning, RDN. 

While eating whole prunes can help, prune juice may be a more convenient, affordable and tasty option. Here’s why dietitians recommend it as the go-to beverage for constipation relief, plus other expert tips to keep things moving. 

Why Prune Juice Can Help You Poop

Feeling backed up? Here’s why prune juice can help. 

It’s Full of Fiber

Most fruit juices are lower in fiber than whole fruit since most of their fiber is removed during processing. However, 100% prune juice is a notable exception—1 cup provides 2.5 grams of fiber, nearly 10% of the recommended Daily Value.  “Prunes contain both insoluble and soluble dietary fiber, which helps to move poop through the digestive tract,” says Nicole Ibarra, RD, LD. In particular, it contains pectin, a soluble fiber that supports digestion. As pectin makes its way through the digestive tract, it absorbs water to form a gel-like substance. This effect adds weight to stool and softens it, making it easier to pass.

Pectin also supports the gut microbiome and may boost short-chain fatty acid production more than other dietary fibers. These fatty acids promote colon and digestive tract health, influence digestive hormones, regulate appetite and reduce inflammation in the body.

It’s High in Sorbitol

While it’s easy to assume the fiber in prunes is what helps you poop, much of the credit goes to a different type of carbohydrate. “Prunes act as a natural laxative to help relieve constipation because they contain sorbitol, a sugar alcohol,” says Ibarra. 

Sorbitol is a popular sweetener added to low-carb or sugar-free candies, protein bars and gum, but it’s also found naturally in fruit, with prunes and apricots containing the highest amount. Because of its unique structure, sorbitol is not digested or absorbed. Instead, it holds onto water molecules to soften stool and increase its bulk, helping to support bowel movements. It’s also fermented by gut bacteria, further boosting short-chain fatty acid production.

A half-cup serving of prune juice provides around 7 grams of sorbitol. While most people tolerate this well, sensitive individuals may experience bloating, gas or diarrhea related to its laxative effect and fermentation in the colon. If you’re new to prune juice, start with a small amount to see how your body responds.

It’s Low Risk

Over-the-counter laxatives and stool softeners can help relieve constipation, but they often come with side effects like bloating, gas, nausea or diarrhea. Prune juice stands out as a gentler option. “Prune juice is my go-to recommendation for a natural constipation remedy because it’s affordable, readily available and causes few negative side effects,” says Alexandria Hardy, RDN, LDN.  

Research supports prune juice as a natural, effective way to relieve constipation with limited side effects. In a small study, adults with chronic constipation who drank about a quarter-cup (2 ounces) daily experienced significant improvements in stool consistency and constipation compared to a placebo group, without any negative side effects. If you want to limit use of medications or prefer a natural approach, a daily dose of prune juice may keep things moving.

Other Tips to Help You Poop

In addition to prune juice, dietitians recommend the following tips to prevent constipation:

• Eat Fiber-Rich Foods. Aside from prunes and prune juice, including a variety of fiber-rich foods in your diet can make a big difference. Both insoluble fiber and soluble fiber support regular bowel movements by adding bulk and improving softness. “Aim for at least 25 grams of fiber per day for women and 38 grams for men, along with plenty of water to keep stool soft and things moving smoothly,” recommends Schimmelpfenning. 
• Enjoy a Morning Coffee. Starting your day with a cup of coffee may stimulate more than just your brain. “Coffee contains chlorogenic acid and caffeine, which stimulate colon contractions and can speed up bowel movements for many people,” says Schimmelpfenning. For example, one large study found that regular caffeinated coffee consumption was associated with a lower risk of constipation.
• Use a Stool. Upgrading your pooping position with a toilet stool can be a game-changer. “Elevating your feet helps align the colon and relax the pelvic floor, making it easier to have a complete bowel movement,” says Schimmelpfenning.
• Stay Hydrated. Prunes work to improve constipation by drawing more water into the digestive tract, meaning it’s important to stay hydrated. In general, the more liquid you eat and drink, the lower your risk of constipation will be. “Increasing your intake of water and tea can keep stool soft,” says Hardy. Water-rich fruits, vegetables and other fluids can all help keep things moving.  
• Keep Moving. “Outside of food, being active, like going for walks, can help stimulate your digestive tract to push things along,” says Ibarra. Increasing your physical activity may lower your risk of constipation by up to 31% by promoting intestinal motility and reducing the time stool spends in the colon.

Our Expert Take 

For a gentle, natural way to help you poop, dietitians recommend drinking prune juice. Its gut-friendly fiber and sorbitol help to soften stool and increase bulk, leading to better bowel movements with fewer side effects than laxatives and stool softeners. For the best results, pair prune juice with other constipation-fighting habits, such as eating more fiber, staying hydrated and moving your body.