Is apple cider A Good Laxative?

Constipation is a common health issue that affects people of all ages. Finding natural remedies like apple cider to help relieve constipation is often preferred over using laxatives. This article will explore the evidence on whether apple cider is an effective and safe laxative.

What is Constipation?

Constipation refers to infrequent, difficult, or incomplete bowel movements. A person is considered constipated if they have fewer than three bowel movements per week or stools that are hard, dry, and difficult to pass. Constipation can be acute or chronic. Acute constipation lasts a short time, while chronic constipation persists for weeks or months.

Some common symptoms of constipation include:

• Straining during bowel movements
• Hard, dry stools
• Feeling like you can’t completely empty your bowels
• Abdominal pain and bloating
• Decreased appetite
• Nausea

Constipation has many possible causes including:

• Low fiber diets
• Dehydration
• Lack of exercise
• Various medications
• Irritable bowel syndrome
• Pregnancy
• Certain neurological conditions

Mild cases of constipation can often be relieved with lifestyle changes like drinking more water, exercising, and eating more fiber. But when lifestyle changes aren’t enough, laxatives and stool softeners may be used for relief.

What are Laxatives?

Laxatives are substances that loosen stools and increase bowel movements. They help stimulate the intestines to move stools along quicker. There are several classes of laxatives that work in different ways:

• Stimulant laxatives – These increase muscle contractions in the intestines. Examples include bisacodyl and senna.
• Stool softener laxatives – These allow more water to penetrate the stool to soften it. Docusate is an example.
• Osmotic laxatives – These help draw water into the intestines from surrounding body tissues. Examples include magnesium citrate and milk of magnesia.
• Bulk-forming laxatives – These absorb liquid and swell up to create a softer, bulky stool. Psyllium husk is commonly used.

Laxatives provide quick constipation relief and are generally considered safe for short-term use. However, they can cause dependency with prolonged use, so they should be used sparingly.

What is Apple Cider?

Apple cider is a fall beverage made from apples that are pressed to extract the juice. The fresh juice is then fermented with yeast and bacteria to convert the natural sugars into alcohol and carbon dioxide.

The main types of apple cider are:

• Unpasteurized apple cider – Also called fresh apple cider, this is raw juice that has not been treated to kill bacteria. It has a short shelf life.
• Pasteurized apple cider – Heated to kill bacteria but maintains natural flavor. Still contains active yeast cultures that can ferment sugars into alcohol.
• Hard apple cider – Fermented and typically contains 5-8% alcohol by volume. Can be flavored in various ways.

Apple cider contains antioxidants, vitamins, minerals, and polyphenols that may offer health benefits. But does it also help constipation?

Is Apple Cider an Effective Laxative?

Drinking apple cider is thought to help alleviate constipation in a few ways:

• Increased fluid intake – Staying hydrated is key for preventing constipation. Apple cider adds fluid volume to help soften stool.
• Added fiber – Fresh apple cider contains some pectin fiber from apples that can bulk up stool.
• Organic acids – Apple cider contains organic acids like malic acid that may pull water into the intestines.
• Probiotics – Unpasteurized ciders contain probiotics that support healthy gut function.

There is limited scientific research specifically on apple cider as a laxative. But some studies have found beneficial effects:

Study	Methods	Results
Randomized trial in constipated elderly patients (n=30)	Drank 200mL fresh apple juice per day vs. control for 3 weeks	Apple juice increased bowel movements and improved consistency of stool
Study in constipated patients (n=40)	Drank 200mL fresh apple juice per day vs. placebo juice for 2 weeks	The apple juice group had significantly more frequent bowel movements

While promising, larger and longer clinical studies are still needed. Overall, apple cider appears most beneficial for mild to moderate constipation, along with plenty of water and a balanced diet.

Dosing Recommendations

There is no standardized dosage for using apple cider as a laxative. But general guidelines suggest:

• Drink 1-2 cups (8-16 oz) of apple cider daily, ideally in the morning on an empty stomach.
• Start with a smaller amount like 4-6 oz to see how your body responds.
• Gradually increase the amount if needed to produce a bowel movement.
• Drink plenty of other fluids like water throughout the day.
• Avoid overdoing it as too much can cause diarrhea.

The effects from drinking apple cider may take several hours to a full day to help you go to the bathroom. Be patient and focus on staying hydrated. Let your doctor know if your constipation lasts more than 3 days.

Apple Cider vs. Apple Juice

Is regular apple juice an equally effective laxative compared to apple cider? Here’s how they compare:

	Apple Juice	Apple Cider
Fiber content	Low fiber since juice is strained	Contains more fiber from apples
Probiotics	None	Unpasteurized has probiotics
Other compounds	Has polyphenols and acids	Higher levels of polyphenols and acids
Fermented	No	Yes, has active yeast cultures
Calories/sugar	Higher in natural sugar	Some sugar fermented into alcohol

While both provide fluids and compounds that may relieve constipation, cider seems more beneficial based on research. But even regular apple juice can help, especially when made from pulpy concentrate versus filtered clear juice.

Apple Cider Risks and Considerations

Drinking apple cider is generally safe, but there are some potential side effects and risks to be aware of:

• Gas or bloating – The fruit sugars and yeast in cider may cause excess gas.
• Diarrhea – Consuming too much can lead to loose stools and diarrhea.
• Delayed effects – It may take 6-12 hours to produce a bowel movement.
• Drug interactions – The acids may interact with certain medications like diuretics or laxatives.
• Unsafe for infants – Unpasteurized cider may contain harmful bacteria.
• Allergies – Those with apple allergies should avoid.

To reduce risks, start with a small serving like 4 ounces and avoid unpasteurized varieties if you have a weakened immune system. Also, check with your doctor about any medication interactions.

Other Natural Remedies for Constipation

While apple cider can help alleviate constipation, other home remedies to try include:

• Water – Drink plenty throughout the day to stay hydrated.
• Exercise – Physical activity stimulates the bowels.
• Warm liquids – Sip on warm water, tea or coffee to stimulate bowels.
• Probiotics – Improve gut health with yogurt, kefir or supplements.
• Magnesium supplements – Magnesium helps draw water into the colon.
• Flaxseeds – A good source of fiber and omega-3 fatty acids.
• Castor oil – An vegetable oil that can help lubricate bowels.

Combining apple cider with other remedies, a healthy diet, and active lifestyle can help keep your digestive system regular.

The Bottom Line

Drinking apple cider may help provide constipation relief by adding fluids, fiber, and other beneficial compounds like organic acids and polyphenols. While results can vary by individual, apple cider appears most effective for mild to moderate constipation.

Research suggests around 1-2 cups daily, ideally on an empty stomach in the morning, may stimulate a bowel movement. Apple cider seems more promising than apple juice. But even juice containing pulp can help. Be cautious of potential side effects like gas or diarrhea.

Apple cider can be used as part of a holistic approach to constipation relief. But severe or persistent symptoms may require evaluation by a doctor. With some trial and error, apple cider may provide an all-natural way to help get your digestive system moving again.