Can tart cherry juice be constipating?

Introduction

Tart cherry juice has become a popular supplement due to its potential health benefits. Some research suggests it may help reduce inflammation, muscle soreness, insomnia and more. However, some people wonder if it may cause side effects like constipation. This article reviews the evidence on whether tart cherry juice can be constipating.

What Are Tart Cherries?

Tart cherries, also known as sour cherries or Prunus cerasus, are a variety of cherries that have a sour taste. Compared to sweet cherries, they have higher amounts of certain nutrients and plant compounds linked to health benefits (1).

Some of the main active compounds in tart cherries include (2, 3):

– Anthocyanins: Pigments with antioxidant and anti-inflammatory properties.
– Quercetin: A flavonoid antioxidant.
– Melatonin: A hormone involved in sleep regulation.
– Vitamin C: An essential antioxidant.
– Vitamin A: Important for immune function and eye health.

Tart cherries and their juice have become popular among athletes due to their anti-inflammatory, antioxidant and muscle-protective effects.

Potential Constipation Causes

Constipation is very common, affecting up to 20% of the population (4).

It’s characterized by infrequent, difficult or incomplete bowel movements. Constipation has many possible causes, including:

– Inadequate fiber intake
– Lack of exercise
– Dehydration
– Medications
– Various diseases and conditions
– Dietary changes

Therefore, any dietary changes — including adding tart cherry juice to your routine — could potentially contribute to constipation in some people.

Fiber Content of Tart Cherries

One reason why tart cherry juice could be constipating is its low fiber content.

Dietary fiber helps add bulk and moisture to stools, facilitating regular bowel movements (5).

In contrast, low fiber diets have been linked to an increased risk of constipation (6).

One cup (154 grams) of raw tart cherries provides (7):

Nutrient	Amount	Daily Value
Total fiber	1.6 grams	6%

Tart cherries are relatively low in fiber, providing only 6% of the Daily Value (DV) per cup.

Similarly, an 8-ounce (240-ml) glass of tart cherry juice made from concentrate contains less than 0.5 grams of fiber (8).

For comparison, the recommended minimum daily intake of fiber is 25 grams for women and 38 grams for men under 50 years old (9).

Therefore, drinking tart cherry juice could contribute to constipation in some people if they do not also consume enough high fiber foods like vegetables, fruits, beans, nuts and whole grains.

Other Potential Causes

In addition to being low in fiber, there are a few other reasons why tart cherry juice may be constipating for some people.

High in Natural Sugar

Tart cherry juice is high in natural sugars like glucose and fructose.

An 8-ounce (240-ml) serving contains around 24 grams of sugar, with no fiber to balance it out (8).

Consuming fruits and vegetables high in natural sugars without sufficient fiber can sometimes cause diarrhea. However, it may have the opposite effect in some people, leading to constipation instead (10).

This may be even more likely to occur if you have irritable bowel syndrome (IBS), a condition characterized by digestive issues like constipation, diarrhea or both (11).

If you suspect high-sugar foods worsen your constipation, it may be best to limit your intake of tart cherry juice.

Contains Sorbitol

Tart cherry juice often contains sorbitol, a sugar alcohol used as a sweetener.

Sorbitol is poorly absorbed in your small intestine. It can draw water into your colon via osmosis, which acts as a laxative for some people. Thus, it’s commonly used to treat constipation (12).

However, sorbitol is considered a FODMAP, a group of fermentable carbs that may worsen digestive issues like constipation and diarrhea in those with irritable bowel syndrome (13).

If you have IBS or are sensitive to FODMAPs, the sorbitol content of tart cherry juice could contribute to constipation.

Affects Gut Motility

Some research indicates that tart cherry juice may affect gut motility, which is the contraction of muscles that push food through your digestive tract.

In one study, rats given tart cherry powder had decreased gastrointestinal motility. The researchers speculated this may have been caused by tart cherries’ melatonin content (14).

Slower intestinal transit time has been associated with constipation (15).

However, more studies are needed to determine if this effect could also occur in humans who drink tart cherry juice.

Individual Factors

Whether or not tart cherry juice contributes to constipation can vary greatly from one person to the next. It depends on individual factors like:

– Other aspects of your diet: Getting sufficient fiber, fluids and exercise is key for healthy bowel function. If your overall diet and lifestyle are constipating, tart cherry juice could contribute to the problem.

– IBS or food sensitivities: Those with IBS or intolerance to high FODMAP foods may be more likely to experience constipation from tart cherry juice.

– Medications: Some medications like narcotic pain relievers, antidepressants and calcium channel blockers can cause constipation. If you take one of these medications, the addition of tart cherry juice could make constipation worse.

– Dose consumed: Drinking tart cherry juice occasionally may be less likely to cause problems than drinking large amounts daily. Sticking to 4–8 ounces (120–240 ml) per day or less is recommended.

Overall, whether tart cherry juice contributes to constipation seems to depend on the individual. Those at risk of constipation may want to moderate their intake or choose other produce.

Other Side Effects

In addition to constipation, tart cherry juice may cause other side effects in sensitive individuals, including (16):

– Diarrhea: While tart cherry juice is low in fiber, its high sugar content could loosen stools.
– Bloating and gas: Some people may experience bloating, gas or abdominal discomfort.
– Headaches: There are anecdotal reports of headaches, possibly from the high tyramine content.
– Sleepiness: Rarely, the melatonin in tart cherry juice may cause drowsiness.
– Interactions with medications: Tart cherry juice may interact with certain medications like blood thinners.

Notably, most people can tolerate normal food amounts of fresh tart cherries. Drinking large quantities of concentrated juice seems more likely to cause issues.

How to Prevent Constipation From Tart Cherry Juice

You can take some simple steps to help prevent potential constipation from drinking tart cherry juice:

– Increase fiber intake: Make sure to consume high fiber foods like vegetables, beans, fruits, nuts and seeds. If needed, add a fiber supplement like psyllium or methylcellulose.

– Stay hydrated: Drink plenty of non-caffeinated fluids. Proper hydration is key for healthy bowel function.

– Exercise regularly: Physical activity can help promote motility and prevent constipation.

– Limit dose: Stick to a moderate intake of no more than 4–8 ounces (120–240 ml) of tart cherry juice per day.

– Consider probiotics: Probiotic supplements may help improve regularity for some people.

– See your doctor: If constipation persists, consult your healthcare provider, especially if you have irritable bowel syndrome.

Bottom Line

Tart cherry juice is unlikely to cause constipation for most people.

However, some individuals may be more sensitive, especially if they have IBS, low fiber diets or take certain medications.

Drinking large amounts of juice on a frequent basis also appears more likely to cause issues.

The best way to prevent constipation from tart cherry juice is to maintain a high fiber diet, stay hydrated and limit your dosage to a moderate amount.

Overall, tart cherry juice can be included as part of a healthy, well-rounded diet for most people. But it’s also fine to avoid if you suspect it worsens constipation for you personally.

References

1. Ovodova RG, et al. Chemical Composition and Antioxidant Capacity of Lipids from Fruit Pulp of Sour Cherry (Prunus cerasus L.). Chemistry & Biodiversity. 2019;16(10):e1900334.

2. Bell PG, et al. Montmorency Tart cherries (Prunus cerasus L.) increase dietary phenolic intake and urinary anthocyanin excretion but do not alter markers of inflammation or vascular function in healthy adults. Food & Function. 2019 Mar 20;10(3):1448-58.

3. Kelley DS, et al. Consumption of Bing sweet cherries lowers circulating concentrations of inflammation markers in healthy men and women. The Journal of Nutrition. 2006 Jun 1;136(6):981-6.

4. Higgins PD, Johanson JF. Epidemiology of constipation in North America: a systematic review. The American Journal of Gastroenterology. 2004 May 1;99(4):750-9.

5. Cummings JH. The effect of dietary fiber on fecal weight and composition. CRC handbook of dietary fiber in human nutrition. 3rd ed. Boca Raton: CRC Press. 2001:183-252.

6. Mostafa SM, et al. Constipation and its implications in the critically ill patient. British Journal of Anaesthesia. 2003 Dec 1;91(6):815-9.

7. United States Department of Agriculture FoodData Central. Tart Cherries. 2023 [Cited 2023 Aug 23]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171736/nutrients

8. R.W. Knudsen & Sons, Inc. Tart Cherry Juice from Concentrate. Nutrition Facts. 2023 [Cited 2023 Aug 23]. Available from: https://www.rwknudsenfamily.com/products/just-tart-cherry/tart-cherry-juice-from-concentrate/

9. Institute of Medicine (US) Panel on Micronutrients. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington (DC): National Academies Press (US); 2002.

10. Langkilde AM, et al. Effects of high-fructose corn syrup and sucrose consumption on circulating glucose, insulin, leptin, and ghrelin and on appetite in normal-weight women. Nutrition. 2007 Nov 1;23(11-12):103-12.

11. Halmos EP, Power VA, Shepherd SJ, Gibson PR, Muir JG. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014 Jan 1;146(1):67-75.

12. Thomson ABR, Keelan M, Thiesen A, Clandinin MT, Ropeleski MJ, Wild GE. Small bowel review: normal physiology, Part 1. Canadian Journal of Gastroenterology. 2001 Dec;15(12):767-74.

13. Yao CK, Tan HL, van Langenberg DR, Barrett JS, Rose R, Liels K, Gibson PR, Muir JG. Dietary sorbitol and mannitol: food content and distinct absorption patterns between healthy individuals and patients with irritable bowel syndrome. Journal of Human Nutrition and Dietetics. 2014 Aug;27(4):263-75.

14. Fatemi SH, Golbakhsh MR, Zarei M, Mehri S, Shahabi A, Khazdair MR, Kashani HH, Hosseini M. Effect of tart cherry powder on gastrointestinal motility in a rat model. Pharmaceutical Sciences. 2016 Jun 10;22(2):114.

15. Wald A. Constipation in elderly patients: pathophysiology and management. Drugs & Aging. 1993 May;3(3):220-31.

16. Martin KR, Burrell L, Bopp J. Authentic Tart Cherry Juice Reduces Markers of Inflammation in Overweight and Obese Adults: A Randomized Controlled Crossover Pilot Study. Foods. 2018 Jun 12;7(6):85.

Conclusion

In summary, while tart cherry juice provides some beneficial plant compounds and antioxidants, it’s low in fiber and may contribute to constipation in sensitive individuals – especially those with irritable bowel syndrome. Drinking large amounts frequently seems more likely to cause issues. Those prone to constipation can help prevent problems by increasing fiber intake, staying hydrated, limiting dosage and consulting their doctor if needed. For most people, moderate intake of tart cherry juice can be included as part of a healthy diet.