Many fruits and vegetables can help people poop. Different foods work in different ways. Some provide fiber, while others contain certain compounds that can stimulate bowel movements.
Read on to learn how juices help relieve constipation, which juices to try, and how to make them at home.
Prunes, or dried plums, are well-known for their laxative effects on the body.
It is worth noting that the California Dried Plum Board funded this research.
Prunes are high in dietary fiber, but much of it is lost in the juice-making processes. Instead, prune juice acts as a laxative because it contains sorbitol, magnesium and potassium, all of which improve bowel function.
How to make prune juice
- 300 g prunes
- 2 liters of water
- Fill a pot with 2 liters of water. Add 300 g of prunes to the pot. Heat the pot over medium or high heat. Once boiling, reduce to low heat, cover with a lid, and simmer for about 2 minutes.
- Pour prunes and water into a blender and blend until smooth.
- If desired, pour the blended mixture through a sieve to remove the larger pieces.
- Pour prune juice into bottles and store in the refrigerator.
Lemons are high in Vitamin C, an antioxidant compound that pulls water into the gut. Increasing water content inside the gut can help soften stools and stimulate bowel movements.
Mild dehydration can cause constipation. Increasing water intake may help relieve constipation. Drinking a mixture of lemon and water may help relieve constipation in some people.
People can add lemon juice to their diets and keep their bodies hydrated with lemon water. Use fresh, locally sourced lemons where possible.
How to make lemon water
To make lemon water, simply mix the juice of half a lemon into a glass of warm water. Try drinking this mixture at night and first thing in the morning.
Do not forget to drink water throughout the day.
Consuming apples may help relieve constipation because they are high in both dietary fiber and sorbitol.
Apples also contain pectin, which is a water-soluble fiber that may promote bowel movements.
Apple juice contains relatively high quantities of fructose compared with other fruits. Drinking large amounts of apple juice can cause digestive discomfort in people who have sensitive bowels.
Juicing apples also significantly reduces their fiber content, which may make apple juice less effective than other juices for constipation relief.
Use fresh, locally sourced, organic apples where possible.
How to make apple juice
People can juice apples whole and drink it, or they can add apple juice to other juices or smoothies. When making apple juice at home, consider leaving the skin on for extra fiber content. That said, only small amounts will remain after the juicing process.