Is apple cider good for pooping?

Many people experience constipation and difficulty having bowel movements at some point. As a result, they may turn to various remedies to help get things moving again. One popular home remedy is apple cider, often promoted as having laxative effects. But does apple cider actually help with pooping? Let’s take a closer look at the evidence.

What is Apple Cider?

Apple cider refers to the unfiltered, unpasteurized juice made from apples. It’s often cloudy in appearance because of suspended apple particles and sediment.

There are two main types of apple cider:

  • Apple juice – Filtered and pasteurized juice with a clear appearance.
  • Apple cider – Unfiltered and unpasteurized with a cloudy appearance. Sometimes also called “apple cider vinegar.”

Apple cider contains vitamins, minerals, and phytochemicals from the apples used to produce it. It also contains apple cider vinegar, which forms when the cider is exposed to oxygen and undergoes fermentation.

Does Apple Cider Have Laxative Effects?

Many people claim that drinking apple cider helps relieve constipation and promote regular bowel movements. What does the research say about these purported laxative effects?

Some evidence suggests raw, unpasteurized apple cider may have gentle laxative effects:

  • It contains pectin, a type of soluble fiber that can help regulate bowel movements.
  • The acids in apple cider vinegar, such as malic acid, may help stimulate bowel movements.
  • It contains sorbitol, a natural laxative compound found in some fruits.

However, the laxative effects of apple cider are considered mild. It is not necessarily a powerful treatment for chronic, severe constipation by itself.

Research on Apple Cider for Constipation

Limited research is available specifically on apple cider for constipation in humans. But some studies have found beneficial effects:

  • One study gave constipated elderly patients apple juice or apple cider vinegar drinks daily. After 12 days, bowel movements increased from 2 times to 4 times per week.
  • Another study had constipated patients drink pasteurized apple juice daily for 2 weeks. 70% of the patients had improved bowel function.

While promising, larger and longer-term studies are needed. The current evidence is insufficient to make strong conclusions about efficacy.

How Does Apple Cider Make You Poop?

There are a few reasons why apple cider may help alleviate constipation for some people:

Fiber Content

Apple cider contains soluble fiber from pectin, a type of fiber found naturally in apples. Soluble fiber helps add bulk and moisture to stools, which can help stimulate bowel movements.


The malic acid and acetic acid found in apple cider vinegar can help soften and loosen stools, allowing for easier passage.


Sorbitol is a natural laxative compound found in apples and apple cider. It helps draw fluid into the intestines, aiding bowel movements.


Raw, unpasteurized apple cider contains probiotics from the fermentation process. Probiotics may help maintain regularity and healthy digestion. However, the probiotic content can vary widely.

So in combination, these components may support more regular bowel function when consumed regularly. However, results can vary a lot between individuals.

Tips for Using Apple Cider to Relieve Constipation

If you want to test out the constipation-relieving potential of apple cider, here are some tips:

  • Stick to raw, unfiltered apple cider, not clear apple juice.
  • Shake the bottle well before pouring to distribute the sediment.
  • Aim for 1-2 cups (8-16 oz) daily.
  • Drink it first thing in the morning on an empty stomach.
  • Combine with other high-fiber foods like oatmeal or prunes.
  • Pair with probiotic foods like yogurt or kimchi.
  • Exercise regularly and stay hydrated.

Give it 2-3 days of consistent use to notice any potential effects. Keep in mind apple cider is not a cure-all for constipation. See your doctor if the problem persists.

Other Remedies That Can Help You Poop

While apple cider may provide some relief, you can try other home remedies as well:

Drink More Water

Staying hydrated helps keep your stools soft. Aim for the recommended daily intake of water based on your sex, age, and activity level.

Eat More Fiber

Consuming more fiber from foods like fruits, vegetables, whole grains, nuts and seeds can help bulk up stools.


Physical activity helps increase stool movement through the colon. Aim for at least 30 minutes per day.

Take Probiotics

Probiotic supplements support healthy gut bacteria linked to regularity. Look for broad-spectrum blends.

Try Magnesium

Magnesium helps relax the intestinal muscles. Supplements may help, but also eat magnesium-rich foods.

Use Lubricants

Over-the-counter stool softeners or laxatives can help lubricate the digestive tract. Ask your doctor for brands they recommend.

See your healthcare provider if home remedies aren’t providing relief from constipation.

Common Questions About Apple Cider for Constipation

Here are answers to some frequently asked questions:

Is apple cider vinegar or juice more effective?

Both contain beneficial compounds. But the vinegar form may be slightly more potent due to the higher acetic acid content.

How much apple cider should I drink per day?

There’s no standardized amount, but 1-2 cups spread throughout the day is a common recommendation. Start slow then increase if needed.

Does apple cider make you poop right away?

It may work within a few hours, but can take 2-3 days of consistent use to build up effects. Results vary between individuals.

Can apple cider cause diarrhea if you drink too much?

Possibly, especially in excess. Start with small amounts like 1/4-1/2 cup at a time. Reduce intake if loose stools occur.

Is warm or cold apple cider more effective?

Room temperature or warm may work slightly better. But temperature has minimal effects overall.

Apple Cider Form Potential Bowel Effects
Clear apple juice May have mild benefits from fiber and sorbitol
Unfiltered apple cider Increased benefits from fiber, sorbitol, acids, and probiotics
Apple cider vinegar Maximal benefits due to higher acetic acid content

This table summarizes how the form of apple cider can impact its effectiveness for constipation:

  • Clear apple juice provides some benefits from the fiber and sorbitol content.
  • Unfiltered cloudy apple cider boosts the benefits due to added fiber, acids, and probiotics.
  • Apple cider vinegar has the strongest bowel stimulating effects thanks to higher acetic acid levels.

So while all forms can help, raw unfiltered cider or the vinegar variety provide the biggest impact based on their composition.

Risks and Precautions with Apple Cider

Apple cider is generally safe when consumed in moderation. But there are some precautions to keep in mind:

  • Start with small amounts and increase slowly. Too much can cause diarrhea.
  • Drink through a straw to protect tooth enamel from acidity.
  • Skip raw cider if you have a weakened immune system.
  • Don’t give raw cider to children due to risk of illness.
  • Discontinue use if you experience discomfort or adverse effects.
  • Consult your doctor before using as a home remedy while pregnant.

While rare, raw unpasteurized cider does pose a small risk of bacterial contamination. Consult your doctor if you have concerns.

The Bottom Line

While no miracle cure, apple cider may help relieve mild constipation thanks to its fiber, beneficial acids, sorbitol, and probiotics. It has the best effects when consumed raw and unfiltered, or as apple cider vinegar. For chronic constipation, apple cider alone is likely insufficient and should be combined with other remedies. But it may provide a gentle natural option worth trying alongside increased fiber, fluid, and exercise. Just be sure to drink it in moderation. Check with your doctor if problems persist.

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