February 24, 2023 • 7 min read
Apple Juice For Constipation & 4 More High-Fiber Juices
Published on February 24, 2023 |
Update on November 2, 2023
MS, Registered Dietitian, Former President of CT Academy of Nutrition & Dietetics
Table of Contents
Juices, whether from fruits, veggies, or a combination of both, can be a delicious way to get some of your fruits and veggies in. In this article, we will discuss what juice helps you poop, the best juices for constipation, and some recommendations that may help relieve your constipation. Read on for more information.
Have you wondered if apple juice can help with constipation? What about orange juice?
Overall, there are many juices that may help with constipation, whether it is due to dietary fiber, sorbitol, pectin, and more.
Juices made from fruits and vegetables are often high in dietary fiber, which can help promote healthy bowel movements along with other health benefits.
Juice is especially high in fiber if it still contains pulp, which is fibrous material from fruits or vegetables.
The United States Department of Agriculture (USDA) recommends adults consume 14 grams of dietary fiber per 1,000 calories. [1] So, if your caloric needs are 2,000 calories per day, you should aim to consume 28 grams of fiber daily.
Fiber is plant material that the body cannot digest. It is instead moved along the gastrointestinal tract, which can help with bowel health.
The two types of dietary fiber are soluble and insoluble fiber.
Soluble fiber, found in fruits such as apples and oranges, can be dissolved in water in the body to form a gel-like material. Soluble fiber helps to thicken the stool to help with diarrhea.
On the other hand, insoluble fiber cannot be dissolved in water and helps to soften stool, such as in the case of constipation.
Therefore, it is essential to keep in mind that juices rich in soluble fiber may be a better remedy for diarrhea than constipation. However, vegetable-rich juice, such as carrot juice, is a better source of insoluble fiber to help constipation.
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Besides fiber content, other nutritional factors can impact whether a juice is good for constipation. For example, some fruits, such as prunes and pears, contain a sugar alcohol called sorbitol. According to PubChem, sugar alcohols such as sorbitol have a natural laxative effect. [2]
Additionally, a type of fiber called pectin may also be beneficial for constipation, even though it is technically a soluble fiber.
Apples are rich in dietary fiber, which forms a gel when dissolved in water in the body and naturally softens the stool. [3]
Another advantage of apple juice for constipation is that with it, you consume fiber with a lot of water. Water is essential for the laxative effect of fiber as without it, too much fiber can cause rather than relieve constipation.
The amount of fiber per 100 g of apple juice is 0.2 g, which gives us approximately 0.5 g per portion.
While this number is relatively small, especially compared to a whole apple with 2.4 g of fiber per 100 g, it’s enough for apple juice to be beneficial in relieving constipation.
Another reason apple juice can provide a gentle laxative effect is sorbitol, which works 30 to 60 minutes after drinking apple juice.
Now that we have discussed how juices can help you poop, let’s dive into the specific types of juices that are high in fiber that will aid in relieving constipation.
As mentioned above, sorbitol is a sugar alcohol that can have a laxative effect. One study published in the American Journal of Gastroenterology found that prune juice contains sorbitol and helps relieve constipation without any significant adverse effects. [4]
Similarly to apples, pears contain pectin, a type of soluble fiber that may help relieve constipation.
Oranges contain insoluble fiber, which helps move substances along the gastrointestinal tract. Therefore, oranges (or orange juice) may help with relieving constipation.
For those who are not as keen on sweet fruit juices, carrot juice is also a great choice for constipation. It is high in insoluble fiber that can aid in relieving constipation by moving food along the digestive tract. Add a glass of carrot juice to your daily menu to increase your fiber consumption.
When it comes to the amount of juice with high fiber to consume for relieving constipation, it is best to stick with just a four-ounce serving each day.
While just half a cup of juice does not seem like much, this amount counts as a serving of fruits or vegetables to get closer to the 5-a-day recommendation.
Additionally, many juices are high in added sugar, so it is best not to overdo it. Try to stick with 100% fruit and vegetable juices instead of those that are sweetened. If you make your own juice at home, avoid adding any sugar, honey, or other types of sweeteners to your juice.
To further aid in constipation, orange juice, apple juice, prune juice, and other sources of fiber should be paired with lots of water throughout the day since adequate fluids can also help with constipation.
Juice can also provide great sources of essential vitamins and minerals to help your body function at its best. There are also other healthful foods and beverages, such as kombucha, you could include in your diet to help with constipation.
Adding more physical activity and movement throughout your day can also help speed digestion and reduce symptoms of constipation. [5]
Have you wondered if juice is a healthy alternative to whole fruits and veggies, especially when it comes to constipation?
The main difference between juices and whole fruits and veggies is that many juices have the pulp, and therefore the fiber, removed. For this reason, it is best to consume whole fruits and vegetables with the skin when possible for a fiber-rich diet.
If you choose a juice, stick with the ones that still include the pulp and don’t contain added sugars.
Additionally, a fruit and vegetable smoothie is a great alternative to juice because a smoothie does not have any of the pulp or fibrous materials removed. Therefore, a smoothie can be a great way to include fruits and vegetables into your diet in a tasty and convenient way.
Note that consuming juice is not a treatment for chronic constipation.
If you are experiencing constipation longer than three weeks or have three or fewer bowel movements per week for more than a month, speak with your primary care physician to determine if there is an underlying cause.
Your physician can also provide guidance on how to relieve your constipation.
A registered dietitian nutritionist is another great professional to speak with to determine if there are any other dietary changes that you could incorporate into your lifestyle to help with your constipation.
Let’s summarize some key takeaways from this article.
Speaking with a registered dietitian nutritionist can give you insight into changes you can make in your diet, whether you are looking to improve constipation, lose weight, and more. Also, try Omo, an all-in-one weight-loss app that helps you track your calories and nutrients, builds personal weight-loss workouts, and helps you reach your weight goals.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!