Does Apple Juice Relieve Constipation? The Benefits and How Much to Drink

Understanding Constipation and Its Causes

Constipation refers to infrequent, difficult, or incomplete bowel movements. It typically means you have less than three bowel movements per week or stools that are hard, dry, and difficult to pass.

There are many potential causes of constipation, including:

• Not enough fiber in your diet
• Dehydration or not drinking enough fluids
• Lack of physical activity
• Medications like opioids or antacids
• Ignoring the urge to have a bowel movement
• Stress and anxiety
• Traveling or changes in routine
• Certain medical conditions like irritable bowel syndrome

The Role of Fiber and Fluids

To have healthy, regular bowel movements, you need enough fiber and fluids in your diet. Fiber adds bulk to stool while fluids help keep stools soft.

A low fiber diet or not drinking enough water is a common cause of constipation. That's why increasing fiber and fluid intake is often recommended as an initial treatment.

Can Apple Juice Help Relieve Constipation?

With its sweet taste and refreshing flavor, apple juice is a popular beverage. But can drinking apple juice actually help get things moving if you're backed up?

Here's a look at what experts say regarding apple juice and constipation relief.

The Benefits of Apple Juice

100% apple juice provides a few key nutrients and components that can aid digestion, including:

• Water - staying hydrated is key for healthy bowel function
• Fiber - juice contains some soluble fiber, which adds bulk
• Sorbitol - this sugar alcohol in apples acts as an osmotic laxative
• Fructose - a type of sugar that draws water into the intestines

Additionally, some research indicates apple juice may promote digestive regularity more than other fruit juices due to its sorbitol content.

How Much to Drink for Constipation Relief

There's no official recommended dosage, but drinking an 8 ounce glass of apple juice up to three times per day may help relieve mild constipation. This provides fluid and a gentle boost of sorbitol.

Be aware that consuming large amounts of apple juice like 16 ounces or more per serving could lead to gas, bloating, or diarrhea.

The Best Type of Apple Juice

To get the most benefits, choose 100% apple juice rather than juice blends. Also opt for juice without added sugar or sweeteners.

Some cloudy or unfiltered apple juice retains more fiber, though filtered, clear juice still provides fluid and sorbitol.

Other Remedies and Lifestyle Changes

While apple juice may offer some relief, it's likely not strong enough to treat severe or chronic constipation on its own.

Here are some additional remedies and tips that may get things moving:

1. Stay Hydrated

Aim for around 1.5-2 liters of total fluid intake per day from water, herbal tea, broths, diluted juices, and other drinks minus caffeine and alcohol, which can dehydrate.

2. Eat More Fiber

Gradually ramp up high-fiber foods like fruits, vegetables, whole grains, beans, lentils, seeds, and nuts. Spread fiber intake throughout your day.

3. Exercise Regularly

Get moving with activities like brisk walking to stimulate digestion through intestinal contractions. Even light exercise like yoga helps.

4. Establish Bathroom Routines

Don't delay when you feel the urge to have a bowel movement. Taking a few minutes after meals to sit on the toilet can help you stay regular.

5. Consider Magnesium Supplements

Magnesium relaxes the intestinal muscles for easier bowel movements. Supplements may help alleviate constipation.

6. Ask About Osmotic Laxatives

If diet and lifestyle approaches aren't working, talk to your doctor about products like milk of magnesia, magnesium citrate, or Miralax to draw fluid into the colon.

7. Try a Squat Position

Elevating your feet on a low stool while seated on the toilet can simulate a squat position for more productive bowel movements as it straightens the anorectal angle.

When to See Your Doctor

While occasional constipation is very common, contacting your doctor is recommended if you experience:

• No bowel movements for 3+ days
• Abdominal pain or bloating
• Blood in stool
• Unexplained weight loss
• Persistent changes in bowel habits

These can indicate a potential intestinal blockage or other underlying health condition requiring medical attention.

The Bottom Line

Drinking some apple juice daily may help provide mild relief when you're backed up. Just don't go overboard.

For lasting relief though, focus on staying hydrated, getting enough fiber, exercising, setting bathroom routines, managing stress, and asking your doctor about laxatives or other treatments if needed.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.