Can apple juice Constipate you?
Apple juice is a popular beverage consumed by people of all ages. It’s made by pressing apples to extract the liquid, often leaving behind some of the pulp and skin for added texture and nutrition. Many enjoy apple juice as a refreshing, fruity drink that’s an easy way to get some extra vitamins and antioxidants. However, some people find that drinking a lot of apple juice causes digestive issues like constipation. This article explores whether apple juice can make you constipated and why it affects some people this way.
How apple juice is made
To understand why apple juice may cause constipation, it helps to know a bit about how it’s produced. There are a few main steps in making apple juice:
- Apples are washed, sorted, and pressed. The skin and core get removed, but some flesh and pulp stays in.
- Enzymes like pectinase may be added to help break down the pulp and extract more liquid.
- The juice is filtered, heat pasteurized, and packaged.
- Optional: Extra water and sugar may get added to dilute and sweeten the juice.
As you can see, the juice contains the fibrous pulp and skin remnants of apples, giving it more body and nutrients than clear, filtered juices like orange juice. The pulp and skin provide pectin fiber, polyphenols, vitamins, and minerals.
Nutrition facts of apple juice
Here’s the nutrition profile of 8 ounces (240 ml) of unsweetened apple juice:
| Nutrient | Amount |
|---|---|
| Calories | 114 |
| Carbs | 28 grams |
| Sugar | 24 grams |
| Fiber | 0.5 grams |
| Vitamin C | 5% DV |
As you can see, apple juice is high in natural sugar from the fruit and contains a small amount of fiber.
Fructose in apple juice
One of the biggest reasons apple juice may cause constipation is its high fructose content. The sugar in apple juice is about 70% fructose, with the rest being glucose and sucrose.
Fructose is a natural fruit sugar that’s not easily absorbed by the body. Unlike glucose, fructose must get broken down by the small intestine before getting absorbed into the bloodstream.
When you consume a lot of fructose at once, your intestine has trouble breaking it all down. This can pull water into your intestine via osmosis and lead to diarrhea. But paradoxically, excessive fructose can also slow digestion and lead to constipation by:
- Drawing water into the colon, producing dry, bulky stools.
- Slowing motility and contractions in the colon.
- Promoting bacterial fermentation and gas, causing bloating.
- Causing intestinal inflammation when undigested fructose sits in the gut.
One study found that consuming 50 grams of fructose per day for 2 weeks increased intestinal transit time and worsened constipation in adults.
Fiber content
While apple juice contains some pectin fiber from the apples, the amount is very minimal compared to whole apples.
An average apple contains about 4.5 grams of fiber, whereas an 8 oz glass of apple juice has less than 1 gram.
Fiber helps add bulk to stools and speeds up intestinal transit. Without adequate fiber, stools can become dry and difficult to pass.
One study showed that 8 ounces (250 mL) of apple juice daily for 2 weeks caused significant decreases in stool frequency and moisture in adults compared to whole apples.
Lack of chewing
Chewing is an important part of the digestion process. It helps break down food physically and signals to your body to release digestive enzymes.
Since juice is already liquefied, there’s no need to chew it. This skips a key first step in preparing the food for digestion.
Chewing apples into a mushy texture may help release more of their fluid and fiber compared to gulping down apple juice.
Sorbitol content
Apples contain a naturally occurring sugar alcohol known as sorbitol. It’s found in highest amounts in apple juice and dried apples.
Sorbitol isn’t well absorbed by your small intestine, so a lot of it ends up in the large intestine. Bacteria in your colon ferment it, which can cause gas, bloating, and loose stools.
This is why sorbitol is used as a natural laxative in some products. Consuming high amounts from juice may contribute to diarrhea or make constipation worse.
Which type of apple juice is highest in fructose and sorbitol?
The fructose and sorbitol content depends on the type of apple juice:
| Type | Fructose | Sorbitol |
|---|---|---|
| Clear apple juice | High | Low |
| Cloudy/fresh apple juice | High | High |
| Apple juice concentrate | Very high | Very high |
| Apple cider | High | High |
Concentrated juice and apple cider tend to be highest because they’re less processed and contain more fiber and compounds from the apples’ flesh and skin.
Other potential causes
There are also a few other factors that may contribute to apple juice causing constipation in some cases:
- Sweeteners: Added sugar in sweetened apple juice can worsen diarrhea or constipation.
- Preservatives: Ingredients like potassium sorbate may irritate the gut in sensitive people.
- FODMAPs: Compounds like fructose and sorbitol can trigger digestive issues in those with IBS.
- Dose: Drinking large amounts floods the intestine with fructose and sorbitol.
- Individual tolerances: Some have a harder time digesting fructose and experience issues.
Tips to prevent apple juice related constipation
If you experience constipation from apple juice, here are some tips that may help:
- Have a small serving. 6–8 ounces (180–240 mL) is a moderate portion that may be easier to digest.
- Drink it with meals. Having it alongside solid foods can slow digestion and absorption.
- Avoid drinking on an empty stomach as it’s absorbed very rapidly.
- Stick to clear, filtered juice instead of cloudy juice high in pectin and sorbitol.
- Mix with prune, pear, or other juices high in sorbitol to counteract the effects.
- Increase fiber from whole fruits, vegetables, nuts, seeds, and whole grains.
- Stay hydrated by drinking enough water throughout the day.
- Exercise regularly as activity helps move food through your system.
Other high fructose drinks
Apple juice isn’t the only drink that’s high in fructose. Other fructose-rich beverages include:
| Beverage | Fructose per 8 oz serving |
|---|---|
| Soda | 18–30 grams |
| Fruit punch | 22 grams |
| Sweet tea | 20–26 grams |
| Energy drinks | 24–33 grams |
| Sport drinks | 6–8 grams |
It’s best to limit high fructose beverages like sodas, fruit punch, and sweet tea to avoid adverse effects. Unsweetened sport drinks or coconut water are lower in fructose.
Should you avoid apple juice if you’re constipated?
While apple juice may contribute to constipation in some people, keep in mind that individuals have varying tolerance levels.
Some can drink moderate amounts of apple juice without issue, while others may experience problems after just 4–6 ounces (120–180 mL).
If you find you’re very sensitive to apple juice and get consistently constipated after drinking it, it may be best to avoid it. However, small servings a few times per week may be fine for others.
Pay attention to your body’s signals and adjust your intake accordingly. Combined with a high fiber diet, staying hydrated, and regular exercise, enjoying apple juice in moderation can be part of a healthy diet for most people.
Conclusion
Apple juice is a double-edged sword when it comes to constipation. While it contains some fiber and fluid, its high fructose and sorbitol content can counteract that by drawing water into the colon and slowing motility.
This leads to dry, bulky stools that are hard to pass. Other factors like lack of chewing and individual tolerances also play a role.
Pay attention to how you feel when drinking apple juice. Consuming it in moderate amounts of 6-8 oz and sticking to clear, filtered varieties may help prevent issues. Also make sure to drink plenty of fluids and get enough fiber from whole foods.
Although apple juice affects people differently, being aware of its potential to cause constipation can help you enjoy it while avoiding adverse effects.