Is Cranberry Juice Good for constipation?

Constipation is a common digestive problem affecting people of all ages. It involves infrequent bowel movements and difficulty passing stool. While it’s usually temporary, recurring constipation can be frustrating and uncomfortable. Many natural remedies like cranberry juice are often tried to get things moving again.

This article explores whether cranberry juice is effective for constipation. It covers the evidence, how it works, dosage recommendations, and potential downsides.

What Is Constipation?

Constipation occurs when stool passes through the large intestine too slowly. This gives the intestine extra time to absorb water from stool, making it hard and dry. Common signs and symptoms include:

• Passing fewer than three stools per week
• Hard, lumpy stools
• Straining during bowel movements
• Feeling unable to completely empty the bowels
• Abdominal pain and bloating

Many factors can cause constipation, including:

• Low fiber diets
• Dehydration
• Lack of physical activity
• Various medications
• Stress
• Resisting the urge to have a bowel movement
• Pregnancy
• Certain medical conditions like irritable bowel syndrome

While occasional constipation is usually nothing to worry about, persistent symptoms can negatively impact quality of life. Over time, it can even lead to potentially dangerous complications like bowel obstruction.

What Is Cranberry Juice?

Cranberries are small, sour fruits grown on low trailing vines. To make cranberry juice, the cranberries are pressed to release their liquid.

Pure, unsweetened cranberry juice is quite tart. Most commercial brands contain added sugar and are diluted with water to cut the sourness. Cranberry juice cocktail has about 27% pure cranberry juice, along with added sweeteners.

In addition to water and sugars, cranberry juice is a source of:

• Vitamin C
• Vitamin E
• Vitamin K1
• Manganese
• Antioxidants like proanthocyanidins and quercetin

It’s the antioxidants that give cranberries their vibrant red color. They’re also linked to the health benefits of cranberry juice, including possible effects on heart health, cancer, and infections.

How Does Cranberry Juice Help Constipation?

There are a few reasons why cranberry juice may aid constipation:

Increased Fluid Intake

Dehydration is a common cause of constipation. When your body is hydrated, the colon can better absorb water from stools to keep them soft and allow them to pass easily.

Drinking more fluids like cranberry juice can help increase your hydration status. Even though cranberry juice contains some natural sugars, research suggests the net effect is increased hydration (1).

Extra Fiber

A low fiber diet is another major contributor to constipation. Soluble fiber absorbs water in your digestive tract to form a gel-like consistency. This softens and adds bulk to stool.

Although cranberry juice doesn’t naturally contain fiber, many commercial brands have added fiber. Check the label to see if your juice contains extra fiber.

Natural Laxative Effects

Some research indicates the antioxidants in cranberry juice may have a mild laxative effect. Specifically, they may stimulate contractions in your digestive tract to move stool along.

In one study in rats with constipation, cranberry juice increased stool weight and moisture content, which promoted regularity (2).

The organic acids in cranberry juice like quinic, shikimic, and citric acid also seem to possess natural laxative abilities (3).

Is Cranberry Juice Effective for Constipation?

Most evidence showing cranberry juice’s positive effects on constipation comes from animal and lab studies. But several human studies suggest benefits as well.

In one study in constipated older adults, drinking an 8-ounce (240-mL) serving of cranberry juice per day for 6 weeks increased bowel movements more than a placebo. Stool consistency also improved (4).

Another study gave constipated participants 8 ounces (240 mL) of cranberry juice daily for 3 days. Their symptoms significantly improved compared to the placebo (5).

Participants who drank a beverage containing 18% cranberry juice experienced increases in stool weight and frequency in one 4-week study (6).

While these studies are promising, more human research is needed. Nonetheless, current evidence indicates cranberry juice can help relieve constipation.

Best Cranberry Juice for Constipation

Look for unsweetened or low sugar cranberry juice to get the most benefits if you have constipation. Added sugars can pull water into your intestines, potentially making constipation worse.

Opt for 100% cranberry juice over diluted versions like cranberry juice cocktail. The higher concentration means more antioxidants and organic acids that may stimulate your digestive system.

To increase fiber intake, choose brands with added insoluble fiber from sources like psyllium or wheat bran. Soluble fiber from oats or oranges may also be beneficial.

Shake bottles well before drinking to distribute the fiber throughout. Refrigerating juice can also improve palatability.

How Much Cranberry Juice Should You Drink?

There’s no official recommended dosage, but 8 ounces (240 mL) once or twice per day seems effective based on most studies.

It’s best to start with a smaller amount like 4–6 ounces (120–180 mL) daily if you’re prone to loose stools. You can gradually increase to 8 ounces (240 mL) as tolerated.

Be sure to drink cranberry juice with meals, especially if you have a sensitive stomach. Drinking it on an empty stomach may cause nausea.

Cranberry Juice and Constipation: The Bottom Line

Here is a quick summary of cranberry juice and constipation:

• Cranberry juice adds fluid, antioxidants, and organic acids that may stimulate bowel movements.
• Studies show drinking 4–8 ounces (120–240 mL) per day can help treat constipation.
• Choose 100% cranberry juice or brands with added fiber for best results.
• Start with a lower amount if prone to diarrhea and increase gradually as tolerated.
• Cranberry juice is just one remedy that can be combined with others like exercise, magnesium, and probiotics.

Downsides of Cranberry Juice for Constipation

Cranberry juice is usually well tolerated with minimal side effects. However, there are a few potential downsides to consider:

High in Sugar

While pure cranberry juice is very sour, commercial brands contain lots of added sugar to improve the flavor. Drinking sugary beverages long-term raises your risk of obesity, heart disease, and diabetes (7).

Check labels and select low sugar or unsweetened varieties. Better yet, try diluting 100% cranberry juice with water to reduce the sugar content.

May Cause Diarrhea

Since cranberry juice can stimulate your digestive system, drinking too much may lead to loose stools or diarrhea.

Start with a smaller amount and increase slowly over time as tolerated. Avoid drinking it on an empty stomach.

Risk of Kidney Stones

Cranberry juice contains oxalate, a compound that can contribute to kidney stone development in some people. If you’ve had kidney stones in the past, limit cranberry juice to 4 ounces (120 mL) per day at most (8).

Also, be sure to drink plenty of water to help dilute the oxalates.

Medication Interactions

The antioxidants in cranberry juice can interact with several medications. Consult your healthcare provider if taking any prescription medications, especially blood thinners like warfarin (9).

Also use caution when combining it with diabetes medications that lower blood sugar.

Other Remedies for Constipation

While cranberry juice may help get things moving, it’s most effective when combined with other natural constipation remedies like:

Increase Fiber Intake

Aim for 25–35 grams of fiber per day from foods like fruits, vegetables, whole grains, nuts and seeds. Ramp up your fiber intake slowly and be sure to drink plenty of water.

Stay Hydrated

Men should drink around 15–17 cups (3.7–4.2 liters) of fluids per day, while women need about 11–13 cups (2.7–3.1 liters) (10). Water, herbal tea, and broths are healthy choices.

Exercise Regularly

Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous activity per week. Simple activities like brisk walking can stimulate your digestive tract.

Manage Stress

Chronic stress can disrupt your digestive rhythm and contribute to constipation. Try relaxing practices like yoga, meditation, or deep breathing.

Use Probiotics

Probiotic supplements support healthy gut bacteria linked to regular bowel movements. Look for brands that contain species like Bifidobacterium and Lactobacillus.

Consider Magnesium

Magnesium relaxes the muscles in your digestive tract to relieve constipation. Take 300–500 mg daily in divided doses, along with vitamin D for best absorption.

The Bottom Line

Enjoying a daily glass of cranberry juice can be an effective part of your approach for relieving constipation. Opt for unsweetened varieties and combine it with other natural remedies and lifestyle modifications for best results.

See your healthcare provider if symptoms persist for more than a few weeks.