Are raw carrots good for constipation?

Introduction

Constipation is a common condition affecting people of all ages. It occurs when stool passes through the large intestine too slowly, becoming hard, dry and difficult to eliminate. Constipation has many possible causes, including poor diet, lack of exercise, certain medications, dehydration and various medical conditions. While prescription laxatives are often used to relieve constipation, making dietary and lifestyle changes can also help get your digestive system back on track. One dietary addition that may help relieve constipation is raw carrots. Below we will explore the evidence behind raw carrots as a remedy for constipation.

Are Carrots a Good Source of Fiber?

Fiber is crucial for healthy bowel movements. It adds bulk to stool and helps move it smoothly through the intestines. Soluble fiber especially helps soak up water in the intestines, resulting in softer, easier-to-pass stool. The daily recommended fiber intake for adults is 25-30 grams. Most Americans fall short of this, averaging only 15 grams per day. Below is a table showing the fiber content of raw carrots compared to other high-fiber foods:

Food	Serving Size	Grams of Fiber
Raw carrots	1 medium (61g)	2.3g
Oatmeal	1/2 cup cooked	4g
Bran cereal	3/4 cup	5.3g
Lentils	1/2 cup cooked	7.8g
Raspberries	1 cup	8g

As you can see, while raw carrots do provide fiber, the amount is relatively low compared to other high-fiber foods. To meet daily fiber needs, carrots would need to be consumed in large quantities.

What Types of Fiber Do Carrots Contain?

Carrots contain both soluble and insoluble fiber, though insoluble predominates. Below is a quick overview of these fiber types:

Soluble fiber – Dissolves in water to form a gel-like material. It helps soften stool and promotes regularity. Found in oats, nuts, beans, apples, carrots and psyllium husk.

Insoluble fiber – Does not dissolve in water. It adds bulk to stool and helps food pass more quickly through the intestines. Found in whole grains, bran, vegetables, seeds and fruit & veggie skins.

Though carrots contain some soluble fiber, vegetables that are richer sources include Brussels sprouts, sweet potatoes, broccoli and artichokes. Therefore, a high carrot intake alone may not provide enough soluble fiber to effectively treat constipation.

Do Carrots Have Natural Laxative Effects?

Some natural health practitioners claim that carrots have laxative effects. This is thought to be due to their high antioxidant content.

Certain antioxidants in carrots may stimulate mucus production in the intestines. This could help stool slide more easily through the colon. However, there is limited research specifically on raw carrots for constipation relief.

Some studies have found dried or concentrated carrot extract improved symptoms of constipation. But these extracts contain higher antioxidant levels than raw carrots. More research is still needed on fresh carrot intake and constipation relief.

Some herbal medicine practitioners also claim that raw carrot juice helps stimulate bile production. Bile acts as a natural laxative in the intestines. However, this laxative effect has not been confirmed in scientific studies.

Do Cooked Carrots Have Different Effects?

While raw carrots may hold some benefits for constipation, cooking carrots can actually increase their positive effects.

Some key reasons why cooked carrots beat out raw:

1. Better antioxidant availability – Cooking helps release more antioxidants like beta-carotene from the carrot cell structure. This may enhance anti-inflammatory effects.

2. Increased soluble fiber – Soluble fiber tends to increase with cooking. Since soluble fiber has gelling effects that can soften stool, cooked carrots may be superior.

3. Reduced fructans – Raw carrots contain fructans, sugars that can exacerbate digestive issues like bloating. Cooking helps reduce fructans.

For these reasons, enjoying cooked carrots in stews, soups and roasted veggie medleys may be preferable to raw carrots alone.

What Are Some Other Constipation Home Remedies?

While raw carrots provide some fiber and antioxidants, they are likely not a constipation cure-all. You will likely need to use carrots along with other remedies to get things moving again. Some additional natural constipation remedies include:

– Prunes – Rich in fiber, prunes also contain sorbitol, a sugar alcohol with natural laxative effects. Prune juice is commonly used for constipation relief.

– Magnesium supplements – Magnesium helps relax the intestinal muscles and draw water into the colon to soften stool. Magnesium glycinate and citrate are well-absorbed forms.

– Exercise – Physical movement helps increase motility in the colon. Aim for at least 30 minutes per day of moderate activity like walking.

– Triphala – An Ayurvedic herbal formula containing haritaki, bibhitaki, and amalaki. Thought to have a gentle laxative effect.

– Flaxseed – A rich source of soluble fiber. Try adding ground flax to oatmeal, smoothies, or yogurt.

– Castor oil – The ricinoleic acid in castor oil helps stimulate contraction and movement in the intestines. Use sparingly as a last resort due to its harsh effects.

Combining carrots with some of these natural remedies can provide a more comprehensive approach for relieving constipation without laxatives.

Are There Any Side Effects of Eating Too Many Carrots?

Raw carrots are generally safe to consume. But eating extremely large amounts could potentially cause some adverse effects.

– Carotenemia – Eating over 2 mg of beta-carotene per day can temporarily turn skin orange. This condition is harmless.

– Allergies – Carrots contain allergenic proteins. Allergy symptoms like hives, swelling and anaphylaxis are possible.

– Gas and bloating – The sugars and fiber in raw carrots may ferment in the colon, causing gassy side effects. Cooking carrots can reduce these sugars.

– Interactions – Carrots may interact with certain medications like blood thinners. Speak with your doctor.

To prevent side effects, eat carrots in moderation as part of a balanced diet. One medium raw carrot (61g) provides over 200% DV for vitamin A. Consuming over 100% DV regularly is not necessary.

The Bottom Line

Constipation is frustrating, but increasing fiber, fluid, exercise and other natural laxatives like prunes can often help get bowel movements back to normal. Raw carrots add some fiber and antioxidants to the diet. However, they contain less soluble fiber than other sources. Cooking carrots can improve their benefits by increasing antioxidant and fiber availability.

For occasional constipation, eating raw carrots as snacks provides some relief. But rely on other fiber sources like fruits, veggies and whole grains as your main sources. And be sure to drink plenty of fluids. By combining more proven remedies with raw carrots, you can get your system moving regularly again.

References

1. Dietary fiber. Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/

2. Locke GR 3rd, Pemberton JH, Phillips SF. American Gastroenterological Association Medical Position Statement: guidelines on constipation. Gastroenterology. 2000 Dec;119(6):1761-6.

3. Papathanasopoulos A, Camilleri M. Dietary fiber supplements: effects in obesity and metabolic syndrome and relationship to gastrointestinal functions. Gastroenterology. 2010 Dec;138(6):1865-72.e1-2.

4. Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutr Rev. 2009 Apr;67(4):188-205.

5. Fabek H, Messerschmidt S, Brulport V, Goff HD. The Effect of In Vitro Digestive Processes on the Release of Carotenoids and Vitamins from Carrots. J Food Sci. 2014 Jun;79(6):C1118-26.

6. Kahlon TS, Chapman MH, Smith GE. In vitro binding of bile acids by spinach, kale, Brussels sprouts, broccoli, mustard greens, green bell pepper, cabbage and collards. Food Chem. 2007 May 1;100(4):1531-1536.

7. Kumar M, Kumari A, Raman RP. In-vitro Antioxidant and Antibacterial Activities of Aqueous Carrot Extract. Indian J Pharm Biol Res. 2014;2(4):58-61.

8. Chuang LT, Tsai YH, Chang CS, Lee BJ, Chen CN, Huang PC. The antioxidant and cytotoxic activity of the crude extract and fractions of Physalis angulata L. Anticancer Res. 2018 Feb;38(2):1197-1208.

9. Gonlachanvit S. Are carrots constipating or do they cause gas? Nutrition Reviews®. 2018;76(7):449-454.

10. Lembo A, Camilleri M. Chronic constipation. N Engl J Med. 2003 Nov 13;349(20):1360-8.