6 Best Juices for Constipation Relief, Backed by Science (And How Much to Actually Drink)

6 Best Juices for Constipation Relief, Backed by Science (And How Much to Actually Drink)

Last Updated: June 2026 | Medically Reviewed | Based on Clinical Research

When constipation strikes, most people reach for the same old advice: eat more fiber, drink more water, and just wait it out. But one of the simplest, most research-backed remedies is sitting in your fridge or produce aisle already — juice. 

Not all juice is created equal here, though. The right juices contain natural compounds like sorbitol, fructose, and fiber that pull water into the intestines and soften stool, while others do little more than add sugar.

Chronic constipation affects roughly 12% to 19% of adults in North America, making it one of the most common digestive complaints. 

Below are the six juices with the strongest evidence and expert backing for easing constipation, how they work, and how much you actually need to drink to get results.

1. Prune Juice

Prune juice is the most well-established juice remedy for constipation, and for good reason. It's rich in sorbitol, a sugar alcohol that acts as a natural osmotic laxative by drawing water into the intestines to soften stool, and it also contains fiber and polyphenol compounds that further stimulate gut movement. 

A randomized, placebo-controlled trial published in the American Journal of Gastroenterology found that prune juice containing sorbitol, pectin, and polyphenols measurably improved stool consistency and reduced symptoms in people with chronic constipation. 

Some clinical researchers have gone so far as to recommend prunes as a first-line therapy for chronic constipation, ahead of many over-the-counter options.

How much to drink: Most adults see results with 4–8 ounces, though individual tolerance varies. Start on the lower end, especially if you haven't had it before.

2. Pear Juice

Best Juices for Constipation Relief: pear juice.

Pear juice is often described as the "middle ground" between gentle apple juice and more powerful prune juice. Up to 90% of the carbohydrates in pears come from sorbitol — an even higher concentration than apples — making pear juice particularly effective at pulling water into the stool. 

Pears are also naturally high in fiber, which adds bulk and helps regulate bowel movements. Because it tends to be gentler than prune juice, pear juice is frequently recommended for children and for people with more sensitive digestive systems.

How much to drink: Around 4 ounces or more for adults is typically enough; smaller amounts (1–2 ounces) are generally used for infants and toddlers under a pediatrician's guidance.

3. Apple Juice

Best Juices for Constipation Relief: apple juice.

Apple juice is one of the most widely recommended constipation remedies, especially for children, largely because it's affordable, well-liked, and usually already in the house. 

It works through the same basic mechanism as prune and pear juice — a combination of sorbitol and a high fructose-to-glucose ratio that draws water into the large intestine and softens hard stool. 

It's considered a gentler option than prune juice, making it a good "everyday" choice rather than an emergency fix.

How much to drink: Adults can generally aim for 8–16 ounces; for children, smaller amounts (4–6 ounces, or diluted juice for infants over 6 months) are typically recommended. 

Note that applesauce does not have the same effect — it contains more pectin than juice, which adds bulk to stool rather than softening it, and can even be firming.

4. Kiwi Juice

Best Juices for Constipation Relief: kiwi juice.

Kiwifruit doesn't always make the "classic" list of constipation remedies, but it has real research behind it. 

Studies show that eating a couple of kiwis daily is an effective way to support regular bowel movements, thanks to a combination of fiber and unique bioactive compounds that support gut motility. 

Each kiwifruit contains more than 2 grams of fiber, which helps draw water into the stool and add bulk. 

Blending whole kiwifruit into a juice or smoothie (rather than using a strained, fiber-free juice) preserves more of this benefit, since whole-fruit preparations tend to work better than clear juices for this particular fruit.

How much to drink: A blended drink using 2 whole kiwis is a reasonable daily amount for most adults.

5. Orange and Citrus Juice

Best Juices for Constipation Relief: orange and citrus juice.

Citrus juices like orange juice bring a different mechanism to the table. 

Rather than relying primarily on sorbitol, citrus fruits contribute fiber (particularly when the juice retains pulp), hydration, and vitamin C, all of which support regular digestion. 

Orange juice is also a practical, widely available option that many people already drink regularly, making it an easy way to build a constipation-friendly habit without a major diet change.

How much to drink: A standard 8-ounce glass, ideally with pulp for extra fiber, is a reasonable daily amount.

6. Aloe Vera Juice

Best Juices for Constipation Relief: Aloe Vera Juice.

Aloe vera juice has a longer history as a folk remedy, but it does have a genuine laxative effect, related to natural compounds in the plant that stimulate bowel contractions. 

It tends to act more quickly and more strongly than gentler options like apple or orange juice, with some sources noting it can relieve constipation within 12 to 24 hours. 

Because of its potency, aloe vera juice deserves a bit more caution than the fruit juices above.

How much to drink: Use only products specifically labeled for internal/oral consumption (not topical aloe gel), follow the label's serving guidance, and start with a small amount to see how your body responds, since overuse is more likely to cause cramping or diarrhea compared to the milder fruit juices on this list.

How Much Juice Is Too Much?

More isn't always better. The same sorbitol and fructose that relieve constipation can, in excess, cause gas, bloating, or diarrhea — essentially overshooting the intended effect. 

Juice also lacks the full fiber content of whole fruit, and it's generally recommended to keep juice intake moderate rather than relying on it as a primary beverage, particularly for people managing blood sugar, since these juices do contain meaningful natural sugar.

A good approach: pair a modest serving of one of these juices with adequate water intake throughout the day, since dehydration is itself a major contributor to constipation, and juice alone can't compensate for insufficient overall fluid intake.

Who Should Be Cautious With Juice for Constipation

People with diabetes should be mindful of the natural sugar content in all fruit juices and may want to check with a doctor or dietitian before adding them regularly.