The Best Morning Drink to Help You Poop (Besides Coffee)

There’s nothing like a warm, soothing drink to start your day.

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key Points

• Besides coffee, experts recommend warm bone broth to help you poop in the morning.
• Bone broth provides hydration, warmth and nutrients that may support bowel regularity.
• Fiber, hydration and other lifestyle habits remain the foundation of bowel health.

For many people, kicking off the morning with a good bowel movement can set the tone for the entire day. But sometimes, you may need a little help getting things moving. While coffee can be extremely helpful in this department, it’s not the only drink that can help you poop. We spoke with gut-health experts, who shared insights into their favorite morning drink (besides coffee) to help you stay regular. Their top pick? Warm bone broth. Keep reading to learn why it can help, along with other practical tips.

Why Bone Broth Helps You Poop

“My favorite non-coffee morning drink for supporting regular bowel movements is a warm cup of bone broth,” says Katie Rodriguez, RDN, CDCES, IFNCP. “While it doesn’t act as a stimulant like coffee, it supports several of the underlying factors that influence healthy digestion and bowel regularity.”

It’s Hydrating

Starting the morning off with a warm, hydrating beverage like bone broth may help to support digestive function. “Hydration is often one of the most overlooked foundations of healthy motility,” says Rodriguez, highlighting that research consistently shows adequate hydration is essential for stool consistency and bowel regularity. “Even mild dehydration can contribute to constipation and sluggish digestion.”

Rodriguez and Abigail Hueber, RDN, LDNalso point out that most people wake up at least mildly dehydrated after going an entire night without any fluids. “The colon’s main job is to reabsorb fluid from waste, so when you’re under-hydrated, stool becomes harder and slower to pass,” explains Hueber. But you don’t need to be clinically dehydrated to notice constipation from low fluid intake. Even mild reductions in water intake can make stools harder to pass, meaning hydration should be a priority first thing in the morning.

It’s Warming

A hot mug of bone broth isn’t just more enjoyable than cold bone broth—it’s to your advantage from a digestive standpoint. “Warm fluids tend to be more soothing and easier on digestion first thing in the morning compared to cold beverages,” Rodriguez shares. One study found that drinking water at colder temperatures (around 36°F or 2°C) significantly slowed gastric contractions. She notes that for this reason, warm beverages like coffee, tea, lemon water and bone broth may help stimulate a bowel movement.

It’s Rich in Electrolytes & Other Minerals

In addition to being hydrating, bone broth is naturally rich in electrolytes and minerals, including sodium, potassium and magnesium, although amounts can vary considerably depending on the source. “Starting the day with a warm cup of bone broth helps replenish fluids while also providing naturally occurring electrolytes like sodium that support hydration and fluid balance,” says Rodriguez.

These minerals are important not just from a hydration standpoint but also for supporting healthy gut motility. For example, sodium, potassium and magnesium play critical roles in smooth muscle contraction and gut peristalsis, two key physiological processes that help keep your digestive tract moving regularly. Hueber explains that when these minerals are depleted, gut motility can slow down. Replenishing them through mineral-rich beverages like bone broth may help support regular gut function.

It Contains Amino Acids

Bone broth is a source of gelatin as well as certain collagen-derived amino acids, including glycine, glutamine and proline, which have been studied for their roles in gut health. “These amino acids are known to play important roles in supporting the integrity of the intestinal lining and nourishing the cells of the digestive tract,” says Rodriguez. “While human studies specifically on bone broth and constipation are limited, the nutrients within bone broth have biologically plausible mechanisms for supporting digestive health.”

That said, the amino acid content in bone broth varies considerably depending on the bones and tissues used, simmering time and other preparation factors. Therefore, it may not be a reliable source compared to other protein-rich foods and supplements.

Theoretically, the gelatin in bone broth may also help support regularity through its water-binding properties. “Gelatin also has the ability to bind water, which may help support softer and more comfortable stool formation,” Rodriguez adds. However, human research is still needed.

Other Drinks

If bone broth isn’t your thing, there are other great options. Of course, coffee is well known for helping stimulate bowel movements, so if you do enjoy a cup in the morning, it might help.

Warm lemon water is another great option. “A glass of water, room-temperature or warm, with or without lemon, will stimulate the gastrocolic reflex, which is the wave-like contraction which wakes up the GI tract to stimulate movement,” shares Lisa Ganjhu, D.O.

Another option is warm herbal “coffee,” which actually doesn’t contain coffee at all. Instead, it’s made with a blend of herbs such as dandelion root and chicory root. Like bone broth, dandelion root contains minerals, while chicory root contains prebiotic fibers that may support digestive health and bowel regularity.

Other Tips to Help You Poop

• Go for a Morning Walk. “Gentle movement stimulates intestinal contractions and increases circulation to the digestive tract,” Rodriguez explains. Plus, morning sunlight can help reinforce your circadian rhythm, which your gut relies on for bowel regularity, adds Hueber.
• Eat a Fiber-Rich Breakfast. Ganjhu and Hueber advise incorporating functional sources of fiber (such as psyllium husk, chia seeds or ground flaxseed) into breakfasts or drinks, since fiber been shown to help improve regularity by adding bulk and helping stools retain water.
• Practice Bowel Training. “The body thrives on rhythm and consistency,” Rodriguez shares. She advises sitting on the toilet around the same time each morning to help strengthen the gut-brain connection, which may improve regularity over time.
• Honor the Urge to Go. All experts agree that holding in bowel movements or ignoring the urge to go can do more harm than good. “Frequently delaying bowel movements can weaken the body’s natural signaling over time,” Rodriguez explains. “Responding to the urge promptly helps maintain healthy motility patterns.”
• Use Proper Bathroom Posture. Rodriguez and Hueber advise elevating your feet with a small stool to create a squat-like position. This helps relax the pelvic floor while straightening the rectum, creating a position for easier elimination and less straining.
• Focus on the Foundations. “Having adequate and consistent fiber-rich food, hydration, exercise, sleep and stress management will produce more consistent bowel movements,” says Ganjhu.

Our Expert Take

Coffee is a popular morning brew to help get things moving, but it isn’t for everyone. If you’re looking for an alternative morning drink, experts say a warm cup of bone broth provides warmth, hydration and nutrients that may support digestive health and regular bowel movements.

Other options include warm lemon water, herbal blends and, yes, coffee. “If you love your morning cup, keep it,” says Hueber. But if you want a caffeine alternative, give these other options a try.

No matter which brew works best for you, keep in mind that your morning drink ritual should complement—not replace—a fiber-rich diet, adequate hydration, regular movement, quality sleep, stress management and other foundational practices that support bowel regularity.