THE DRINK THAT “CLEANS YOUR GUT” Online, it’s called the ultimate fix for bloating and constipation

That said, some drinks can support healthy digestion, relieve constipation, and reduce bloating depending on the underlying cause.

Why People Experience Bloating and Constipation

Bloating

Bloating can result from:

• Swallowing excess air while eating or drinking
• Gas produced by gut bacteria
• Constipation
• Food intolerances (such as lactose or certain carbohydrates)
• Irritable bowel syndrome (IBS)
• Hormonal changes

Constipation

Common causes include:

• Not getting enough fiber
• Dehydration
• Lack of physical activity
• Certain medications
• Changes in routine or diet
• Some medical conditions

Drinks That May Help

1. Warm Water

Drinking water, especially in the morning, helps hydrate the intestines and soften stool.

Benefits:

• Supports normal bowel movements
• Prevents dehydration
• May stimulate digestion

2. Lemon Water

Many people swear by warm lemon water.

Evidence:

• The main benefit comes from the water itself.
• Lemon provides a small amount of vitamin C and adds flavor, which may encourage you to drink more fluids.
• There is no strong evidence that lemon water detoxifies the body.

3. Prune Juice

Prune juice has the strongest scientific support for relieving constipation.

Why it works:

• Contains sorbitol, a natural sugar alcohol that draws water into the intestines.
• Contains fiber and natural compounds that promote bowel movements.

Typical amount:

• 120–240 mL (4–8 ounces) daily.

4. Coffee

Coffee can stimulate the muscles of the colon in some people.

Pros:

• May trigger a bowel movement.

Cons:

• Too much caffeine can contribute to dehydration in some individuals.
• May worsen symptoms in people with acid reflux or IBS.

5. Ginger Tea

Ginger has long been used to ease digestive discomfort.

Possible benefits:

• May reduce nausea
• May improve stomach emptying
• Can help some people feel less bloated

6. Peppermint Tea

Peppermint may relax intestinal muscles and reduce cramping.

It can help:

• Gas
• Mild bloating
• IBS symptoms (for some people)

People with acid reflux may find peppermint worsens heartburn.

7. Kefir and Yogurt Drinks

Fermented dairy drinks contain beneficial bacteria (probiotics).

Potential benefits:

• Support a healthy gut microbiome
• May improve digestion in some people
• Could reduce constipation in certain individuals

Results vary from person to person.

The Popular “Gut Cleanse” Drink

A commonly promoted recipe includes:

• Warm water
• Lemon juice
• Apple cider vinegar
• Ginger
• Honey
• Sometimes cayenne pepper

Does it work?

There is no good scientific evidence that this combination cleanses the intestines or removes toxins.

Possible effects:

• Extra fluids may improve hydration.
• Ginger may reduce nausea.
• Apple cider vinegar has not been proven to relieve constipation or detoxify the gut.
• Cayenne may irritate the stomach in some people.

Natural Ways to Improve Gut Health

For constipation:

• Aim for 25–38 grams of fiber daily from fruits, vegetables, whole grains, legumes, nuts, and seeds.
• Drink enough water.
• Exercise regularly.
• Try to use the bathroom when you feel the urge.
• Establish a consistent toilet routine, especially after meals.

For bloating:

• Eat more slowly.
• Limit carbonated beverages if they worsen symptoms.
• Identify foods that trigger symptoms.
• Consider reducing high-FODMAP foods under the guidance of a healthcare professional if IBS is suspected.

When to Seek Medical Advice

See a healthcare professional if you have:

• Constipation lasting more than 3 weeks
• Blood in your stool
• Severe or persistent abdominal pain
• Unexplained weight loss
• Vomiting
• Fever
• Ongoing bloating that doesn’t improve
• A sudden change in bowel habits, especially if you’re over 50

Bottom Line

There is no scientifically proven “gut-cleaning” drink. However, some beverages can support digestive health:

The most effective long-term approach is staying hydrated, eating enough fiber, exercising regularly, and addressing any underlying digestive conditions rather than relying on “detox” drinks. If symptoms are frequent or severe, it’s worth discussing them with a healthcare professional to identify the underlying cause.