Kiss Constipation Goodbye with These 5 High Fiber Drinks
High fiber drinks help relieve constipation. In general, these kinds of laxatives contain ingredients rich in fiber and antioxidants. These stimulate digestive function and facilitate the elimination of waste.
Note that these recipes aren’t a first-line treatment for constipation and shouldn’t replace medical treatment. Thus, consult your doctor if you have this condition so they can determine what you need.
What’s constipation?
This is one of the most common digestive disorders in the population at large. In fact, the number of affected patients is higher than those with mild gastrointestinal diseases. There’s constipation when the intestine isn’t working properly. These alterations slow down bowel movement and prevent optimal evacuation.
As a result, the waste stays in the colon and leads to symptoms such as inflammation, gas, and pain. This is either due to difficulty digesting certain substances or to the hardening of the stools due to dehydration.
“Digestion is the process by which anything you ingest turns into energy and forms and nourish cells.”
– National Digestive Diseases Information Clearinghouse-
It isn’t always a serious problem but you must definitely try to correct it and keep it from becoming chronic. This is because it could interfere with your quality of life.
High fiber drinks to relieve constipation
These drinks should be a part of a healthy eating plan against constipation. Their ingredients are 100 percent natural and thus, they’re usually safe to drink in moderation.
However, take into account that these are recipes are based on popular knowledge and thus, there’s no evidence of their effectiveness against this problem. You might want to try them regardless so, check them out.
1. Aloe vera-honey juice
Research published in the Journal of Neurogastroenterology and Motility supports the benefits of aloe vera for digestive health. According to this publication, this plant helps relieve constipation and is beneficial for patients with irritable bowel syndrome (IBS).
Meanwhile, a study published in the American Journal of Clinical Nutrition suggests that honey may have a laxative effect in certain healthy individuals, although more evidence is needed.
Ingredients
- 6 tbsp of aloe vera gel
- 1/2 glass of water
- 1 tbsp of honey
Preparation
- Firstly, extract the aloe vera pulp and mix it with the water and honey in a blender
- Then, drink on an empty stomach for two weeks
2. Figs make one of the best high fiber drinks
The dietary fiber contained in figs (3 g per 100 g serving) is a great support to stimulate bowel movement and combat constipation.
In addition, as detailed in a recent review in Food Research International, they’re also a source of phenolic acids and flavonoids that contribute to health.
Ingredients
- 3 fresh or dehydrated figs
- 1 ripe banana
- 1 tbsp of honey
- ½ glass of water
Preparation
- Firstly, incorporate all ingredients in a blender and process them to a homogeneous mixture
- Drink it every night before going to bed and continue the treatment until you’re no longer constipated
3. Apple-papaya drink
The digestive enzymes contained in the papaya (from papain) and the dietary fiber from the apple make this natural juice a mild laxative.
By the way, its natural sugars provide the body with extra energy, improving its performance during the day. In addition, papaya also contains vitamin C, which helps a strong immune system.
“All parts of the plant -fruits, roots, bark, peel, seeds, and pulp- are known to have health effects. Its many benefits are mainly due to its high content of vitamins A, B, and C, and proteolytic enzymes such as papain and chymopapain that have antiviral, antifungal, and antibacterial properties.”
–Health Science Journal, June 2016 Vol.3 No.7 48-56-
Ingredients
- 1 green apple
- 3 slices of ripe papaya
- ½ glass of water
- 1 tbsp of honey
Preparation
- Firstly, chop all ingredients and blend them with half a glass of water and a spoonful of honey
- You should now have a lumpless drink, enjoy it on an empty stomach or as part of your breakfast
- Finally, drink it every day, at least for two weeks in a row
4. Pear-flax seeds high fiber drink
This is one of the easiest to make drinks and both the pear and the flax seeds contain dietary fiber. This is important when it comes to relieving constipation.
According to a study published in the World Journal of Gastroenterology, fiber may increase the frequency of stools in patients with constipation. Therefore, its consumption is suggested to prevent and treat this condition.
Ingredients
- 2 pears
- 1 tbsp. of flax seeds (10 g.)
- 1/2 glass of water (100 ml.)
Preparation
- Firstly, chop the pears, leave the peel, and blend them with the flax and the water
- Then, drink it on an empty stomach three times a week to relieve constipation
5. Kiwi-orange drink
A study published in the Asia Pacific Journal of Clinical Nutrition found that consistent kiwi consumption shortens colon transit time, increases defecation frequency, and improves bowel function, especially in patients with irritable bowel syndrome and constipation.
To make this high fiber drink you must blend the kiwi and the orange, the latter is high in fiber and necessary for an optimal digestive process.
Find out What Are the Skin Benefits of Kiwi?
Ingredients
- 5 oranges
- 4 kiwis
Preparation
- Firstly, squeeze the oranges
- Mix the juice in a blender along with the previously peeled and chopped kiwis
- Then, blend it to a smooth texture
- Serve it without straining, you must use it immediately so as not to lose its properties
- Finally, drink it on an empty stomach and wait at least 30 minutes before you have breakfast
High fiber drinks are only a complement against constipation
These drinks are only a complement against constipation. Thus, consult your doctor to find out about other treatments if you have this condition. Keep in mind that ignoring the problem could lead to further health complications.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- do Prado SBR, Minguzzi BT, Hoffmann C, Fabi JP. Modulation of human gut microbiota by dietary fibers from unripe and ripe papayas: Distinct polysaccharide degradation using a colonic in vitro fermentation model. Food Chem. 2021 Jun 30;348:129071.
- Guo X, Mei N. Aloe vera: A review of toxicity and adverse clinical effects. J Environ Sci Health C Environ Carcinog Ecotoxicol Rev. 2016 Apr 2;34(2):77-96.
- Hong SW, Chun J, Park S, Lee HJ, Im JP, Kim JS. Aloe vera Is Effective and Safe in Short-term Treatment of Irritable Bowel Syndrome: A Systematic Review and Meta-analysis. J Neurogastroenterol Motil. 2018;24(4):528–535. doi:10.5056/jnm18077
- Ladas, S. D., Haritos, D. N., & Raptis, S. A. (1995). Honey may have a laxative effect on normal subjects because of incomplete fructose absorption. American Journal of Clinical Nutrition, 62(6), 1212–1215. https://doi.org/10.1093/ajcn/62.6.1212
- Lima ACD, Cecatti C, Fidélix MP, Adorno MAT, Sakamoto IK, Cesar TB, Sivieri K. Effect of Daily Consumption of Orange Juice on the Levels of Blood Glucose, Lipids, and Gut Microbiota Metabolites: Controlled Clinical Trials. J Med Food. 2019 Feb;22(2):202-210.
- Arvaniti, O. S., Samaras, Y., Gatidou, G., Thomaidis, N. S., & Stasinakis, A. S. (2019, May 1). Review on fresh and dried figs: Chemical analysis and occurrence of phytochemical compounds, antioxidant capacity and health effects. Food Research International. Elsevier Ltd. https://doi.org/10.1016/j.foodres.2019.01.055
- Navarro-Cruz, Addí, Rojas-Zenteno, Eli, Lazcano- Hernández, Martin y Vera-López, Obdulia. Propiedades funcionales de semillas de papaya (Carica papaya L.). Revista de Ciencias de la Salud. 2016
- Mueller-Lissner SA, Wald A. Constipation in adults. BMJ Clin Evid. 2010 Jul 5;2010:0413.
- Muss C, Mosgoeller W, Endler T. Papaya preparation (Caricol®) in digestive disorders. Neuro Endocrinol Lett. 2013;34(1):38-46.
- Power KA, Lepp D, Zarepoor L, Monk JM, Wu W, Tsao R, Liu R. Dietary flaxseed modulates the colonic microenvironment in healthy C57Bl/6 male mice which may alter susceptibility to gut-associated diseases. J Nutr Biochem. 2016 Feb;28:61-9.
- Sharma A, Rao S. Constipation: Pathophysiology and Current Therapeutic Approaches. Handb Exp Pharmacol. 2017;239:59-74.
- Yang J, Wang HP, Zhou L, Xu CF. Effect of dietary fiber on constipation: a meta analysis. World J Gastroenterol. 2012;18(48):7378–7383. doi:10.3748/wjg.v18.i48.7378
- Chang, C. C., Lin, Y. T., Lu, Y. T., Liu, Y. S., & Liu, J. F. (2010). Kiwifruit improves bowel function in patients with irritable bowel syndrome with constipation. Asia Pacific Journal of Clinical Nutrition, 19(4), 451–457. https://doi.org/10.6133/apjcn.2010.19.4.01
