Some fruit juices contain healing properties that can help with common health challenges like constipation, indigestion, or diarrhea.
Apple Juice contains a reasonable ratio of fructose to glucose combination in it.
If you enjoy fruit juice and are considering taking apple juice for constipation, you may wonder does apple juice help with constipation.
Apple falls in the category of fruits that help with constipation. This is due to its high fructose-to-glucose and sorbitol ratio.
Read on to learn everything you need about apple juice, including how much to drink for constipation relief and how to make homemade apple juice.
Table of Contents
- Apple Juice and Its Contents
- Does Apple Juice Help With Constipation?
- Home Remedies To Help Relief Constipation
- How To Make Your Own Apple Juice At Home
Apple Juice and Its Contents
Apple, as a fruit, is known to be one the fruits rich in fiber, fructose, and vitamins. They’re nutritionally dense and consumed globally.
With the variety of things to do with apples, you can’t say that apples are not beneficial.
From pies to tarts, muffins, salads, cookies, smoothies, or juice, you can never have ideas for how to eat an apple.
Beyond the juicy taste, apples are considered very nutritious and suitable for dietary routines.
In a more detailed manner, here are some benefits of eating apples.
The table below represents the nutrients in a 7- ounce serving of an apple.
|Vitamin C||10% of DV|
|Copper||6% of DV|
|Potassium||5% of DV|
|Vitamin K||4% of DV|
Other nutrients include Vitamins E, B1, and B6, which are present in about 2-5% of the Daily Value (DV) and polyphenols.
Polyphenols are constituents of antioxidants that are responsible for fighting off free radicals that lead to heart diseases or cancer.
1. Contains a Healthy Amount Of Fiber
Fiber is a nondigestible carbohydrate and is essential for digestive health. It regulates the body’s glucose use, helps manage blood sugar levels, and lowers your “bad” cholesterol.
However, it does not break down into sugar molecules like most carbs, as it passes through the body undigested.
Apples contain a healthy amount of fiber, even more so when fresh since the pulp remains on them. Other fruits and vegetables contain more fiber, but apples contain enough that proves their effectiveness.
2. Keeps You Hydrated
One of the known causes of constipation in humans is dehydration. The food you eat goes from your stomach to your large intestine or colon, which causes constipation.
If someone becomes dehydrated, their large intestine soaks up water from their food waste, leaving them with not enough water for their stools, causing them to become hard, dry, and lumpy, making it hard to pass them.
You can cure constipation by drinking plenty of water and other nutritious liquids like apple juice. Apples are 85 percent water and are a great way to stay hydrated even without drinking water.
3. Aids Weight Loss
If you’re watching your weight, include an apple in at least one of the neals of the day because apples have high fiber content and water, giving you a feeling of fullness to prevent overeating.
To best enjoy this benefit, eat the apple without peeling off the back since fiber and polyphenols are the primary sources of fiber.
4. High Amounts Of Fructose
People with sensitive bowels may experience digestive discomfort if they drink large amounts of apple juice because it contains a relatively high amount of fructose.
5. Helps with Heart-Related Problems
Apple works on your weight gradually, directly reducing your Body Mass Index (BMI), a risk factor for heart disease.
Also, the polyphenols may include flavonoids, which help reduce blood sugar. Not to forget that fiber also lowers your cholesterol levels.
6. Contains Sorbitol
Apples contain a high ratio of sorbitol. Sorbitol relieves occasional constipation and irregularity and generally induces bowel movements within 1/4 to 1 hour if taken rectally.
Sorbitol is responsible for the apple’s natural sweetness and is present in the gut, promoting the formation of loose stools that are easier to pass.
7. Promotes Gut Health
Pectin is a type of fiber found in apples known as prebiotics. These prebiotics is known to feed the healthy bacteria in your stomach.
8. Lowers the Risk of Type 2 Diabetes
Quercetin and phloridzin are some of the antioxidants present in apples. They have an anti-inflammatory effect that reduces insulin resistance in the body.
Quercetin is the main element that reduces insulin resistance, while phloridzin reduces sugar uptake, which lowers blood sugar levels.
9. Prevents Cancer
Polyphenols are the primary fighters or free radicals in the body. The free radicals are the cells that multiply and eventually lead to cancer.
Apples have been demonstrated in a study carried out in a lab that apples are known to prevent some cancers like breast, digestive tract, or lung cancer.
These are a few benefits of eating an apple as a fruit, juice, or smoothie. Although it is more filling if you chew it than drink it.
Does Apple Juice Help With Constipation?
Yes, apple juice is the category of fruit that helps with constipation. It provides a very mild laxative effect that will help you push out any heavy stool in the way.
This is due to its high fructose-to-glucose and sorbitol ratio. Research has shown that it helps to relieve chronic constipation.
It also contains soluble fiber, which promotes Gut health alongside an improved digestive system.
Apples can work as a mild laxative to relieve constipation or bulk up your stool in diarrhea, depending on how you eat it.
As a fruit or juice, you take higher fructose to glucose and Sorbitol ratio, which helps with constipation. At the same time, applesauce contains higher pectin, which is known to bulk the stool.
Read Also: 7 Best Homemade Juice for Babies and Toddlers
How much juice should I consume for constipation relief?
You can either make juice at home or buy them in stores. To prevent adverse side effects, drink small amounts of juice for the first few days.
The guidelines suggest that people who can tolerate small amounts of juice can gradually increase their intake to 1–2 servings per day, which are typically 4 ounces (oz) (half a cup) to 8 ounces (1 cup).
Over a few days or weeks, gradually increase dietary fiber to avoid digestive discomfort, diarrhea, and even constipation.
It would help if you always bought 100% fruit juice when purchasing premade juices. Some fruit juices and fruit drinks contain fruit concentrates and added sugar.
These juices will not provide the same constipation relief as 100% fruit juice.
Symptoms of Constipation
Constipation is one of the most uncomfortable feelings to get. You feel bloated, have heavy breathing, and sometimes lose sleep if it gets into the night.
Some medications help relieve the feeling, but so are their fruits that will relieve you and replenish any lost nutrients.
If you have less than three bowel movements a week, you suffer from constipation and need to see your doctor. Also, look out for other pointers that could be symptoms of constipation.
- Hard and lumpy stools
- Straining when stooling
- Bloating and indigestion
- Unable to push out stool
Read Also: Can I Drink Grapefruit Juice While Pregnant?
Home Remedies To Help Relief Constipation
Should you not have an apple at home to make any juice, here are other alternatives that can help you with constipation.
The most popular juice for relieving constipation is prune juice, which contains about 10 percent of the daily fiber requirement per 8-ounce glass.
Despite fiber bulking up your stools, prune juice’s sorbitol softens them, making them easier to pass. Prune juice is also a good source of vitamin C and iron, while dried plums and prunes ease constipation.
Prunes are recommended as first-line therapy for mild to moderate constipation.
In addition to apple juice, pear juice contains four times more sorbitol than apple juice. Juice from pears is less vitamin-dense than juice from prunes, but it is more flavorful.
Lemons contain vitamin C, an antioxidant that can help soften stools and stimulate bowel movements by drawing water into the gut.
Constipation can be caused by mild dehydration. Increasing water intake may help relieve constipation, and mixing lemon water with water may help relieve constipation.
Other home remedies include:
- Drink a lot of water
- Squeeze lemon into warm water
- Watermelon juice
- Orange juice
- Eat dry plums or prunes
These are home remedies for constipation, and since they’re all made from organic fruits, they’re suitable for children too.
However, if you’ve tried any methods and the feeling persists, please see a doctor for better treatment.
Healthy Tips for preventing constipation
1. Avoid taking hard or dry foods while experiencing constipation since dry foods will only bulk up your stool.
2. Avoid late-night foods. This is a risk factor for constipation for many people. Eating late at night leads to weight gain and may affect your digestive health. Eat early and on time before going to bed.
3. Stay hydrated always. Water is required for every activity in our body, especially in digestion. Always take enough water before and after eating to avoid indigestion.
4. Avoid carbonated drinks and proceed foods with much gluten when you’re experiencing constipation.
Your digestive system is always under a lot of stress at that moment. The least you can do is to avoid confusing it more. Eat healthy organic foods and take at least one fruit a day.
5. Avoid inserting your fingers or foreign objects in your anus to prevent anal fissures or introducing harmful microorganisms into your system.
How To Make Your Own Apple Juice At Home
If you can’t find pure apple juice in the stores, preparing one at home is easy. Follow these steps, but ensure you’re using fresh apples.
- Before putting an apple in the blender, slice it into small pieces. There is no need to peel them since fiber and pectin are present in the skin.
- Add the chopped apple slices to the blender. Pour some water and then blend it for a minute or so.
- Your juice is ready. Pour the juice into a glass cup and enjoy!
Add a scoop of fennel powder to your morning drink to relieve constipation. Fennel can also help relax the intestines’ muscles, making pooping more comfortable and faster.
If you don’t have fennel powder, other ingredients like (bits of oranges, pomegranates, berries, broccoli, carrots, celery, and ginger) can also provide additional constipation relief and a fruitier taste.
I hope this article has given an in-depth discussion to answer the question of does apple juice help with constipation.
If you’re wondering how apple juice helps with constipation, you may have to try it once when constipated to understand how it truly feels.
This article has focused on understanding how apple juice and apples improve your digestive health. Goodluck!