Does apple cider make you poop?

Many people enjoy drinking apple cider, especially during the fall season. Fresh, cold apple cider is refreshing and delicious. However, some people find that drinking apple cider has a laxative effect on their digestive system. So does apple cider really make you poop? Let’s take a closer look at the evidence.

What is in apple cider?

Apple cider is made by pressing apples to extract the juice. The juice usually contains pulp and sediment from the apples. Here are some of the main components of apple cider:

• Water – Apple cider is mostly water.
• Sugar – Apples contain fructose, glucose, sucrose and other natural sugars.
• Fiber – Apples have both soluble and insoluble fiber such as pectin.
• Vitamins – Vitamin C, folate and small amounts of B vitamins.
• Minerals – Potassium, calcium, magnesium and traces of iron.
• Antioxidants – Polyphenol compounds like quercetin, epicatechin, and procyanidins.
• Other compounds – Organic acids like malic acid, citric acid and amino acids.

The combination of sugars, fiber, acids, and polyphenols contribute to apple cider’s laxative effect for some people.

Fiber and digestion

One of the biggest factors behind apple cider’s impact on pooping has to do with its fiber content. Here is a nutrition comparison of fiber in 8 ounces (240 ml) of apple cider vs apple juice:

	Apple cider	Apple juice
Total fiber	2 grams	0 grams
Soluble fiber	1 gram	0 grams
Insoluble fiber	1 gram	0 grams

As you can see, apple cider contains 2 grams of fiber per 8 ounce serving. This consists of both soluble and insoluble fiber. On the other hand, apple juice is purely the extracted juice without any fiber.

Fiber is important for healthy digestion. Soluble fiber absorbs water in the intestines to form a viscous gel. This helps slow digestion and nutrient absorption. Insoluble fiber adds bulk and weight to stool. It helps food pass through the intestines more quickly.

Consuming fiber-rich foods and beverages like apple cider can stimulate bowel movements in a number of ways:

• Increases stool size and stimulates peristalsis
• Speeds up transit time in the colon
• Increases moisture in stool making it softer
• Ferments in the colon producing short-chain fatty acids
• Provides food for gut bacteria

For most people, getting 2 grams of fiber from a serving of apple cider is unlikely to cause diarrhea. However, those who don’t consume much fiber in their diet may experience increased bowel movements and softer stools after drinking apple cider.

Other components in apple cider

In addition to fiber, apple cider contains other components that can affect digestion:

• Fructose and sorbitol – Fruits like apples contain fructose. Too much fructose can cause diarrhea. Apple cider also contains sorbitol, a sugar alcohol that can have a laxative effect.
• Organic acids – Malic acid, citric acid and other acids naturally found in apples can irritate the digestive tract.
• Yeast and bacteria – Unpasteurized apple cider may contain yeast, bacteria and wild yeast that can ferment and produce gas.
• Sulfites – Some commercial apple ciders contain added sulfites as preservatives. Sulfites can trigger diarrhea in sensitive individuals.
• Other compounds – Apple cider contains plant compounds like flavonoids and polyphenols that may enhance gastrointestinal motility.

The laxative effect of apple cider is generally mild. However, if you drink very large amounts, the combination of sugars, acids, and plant chemicals can potentially stimulate bowel movements, gas, bloating or diarrhea.

Individual reactions

Why does apple cider affect some people’s digestion more than others? There are a few reasons why individuals react differently:

• Fiber tolerance – Those unused to high fiber foods are more sensitive.
• Fructose malabsorption – Some lack the enzymes to properly digest excess fructose.
• Irritable bowel syndrome – Apple cider may irritate those with IBS.
• Gut microbiota – The makeup of bacteria in the gut influences how fiber is fermented.
• Bowel sensitivity – Some have increased responsiveness in the nerves of the colon.
• Sorbitol intolerance – Sorbitol and other FODMAPs can cause diarrhea.

So while apple cider may have a mild laxative effect for most people, those with digestive sensitivities are most likely to experience the pooping effect of apple cider.

Tips for tolerating apple cider

If you want to keep enjoying apple cider without unwanted bathroom trips, here are some tips:

• Start with a small serving size, 4-6 ounces, and see how your body reacts.
• Drink cider with food to slow absorption.
• Stick to pasteurized cider if you have a sensitive stomach.
• Avoid drinking apple cider on an empty stomach.
• Increase fiber gradually to build up tolerance.
• Stay hydrated to help fiber pass through the intestines.
• Limit acidic drinks like cider if you have acid reflux.

The bottom line

Here is the summary on apple cider and pooping:

• Apple cider contains fiber, sugars, acids and compounds that can stimulate bowel movements.
• The fiber and sorbitol in cider may cause loose stools or diarrhea in sensitive individuals.
• Start with a small serving to see how your digestive system reacts.
• Stick to pasteurized cider if you have a sensitive stomach.
• Drink cider with food to slow the laxative effects.

So while apple cider doesn’t make most people poop, its fiber, sugars and acids can have a laxative effect for some. If you experience diarrhea or excessive bowel movements from drinking apple cider, decrease your serving size or avoid it altogether. Otherwise, cider in moderation can be enjoyed as part of a healthy diet.