Why is apple juice a laxative?

Apple juice has long been associated with digestive and laxative effects, but why exactly does drinking apple juice tend to stimulate bowel movements? In this comprehensive guide, we’ll explore the evidence behind apple juice’s impacts on gut health and digestion, looking at the ingredients in apple juice that can act as natural laxatives as well as the research on apple juice’s effectiveness for constipation relief.

Introduction

Apple juice is made by pressing apples to extract the liquid, which yields a sweet, tangy beverage full of vitamins, minerals, and beneficial plant compounds like polyphenols and dietary fiber. It’s common knowledge that drinking apple juice can lead to softer, more frequent stools. But what is it specifically about apple juice that makes it seem to have an effect on the bowels?

There are a few key components of apple juice that likely contribute to its laxative effects:

• Fructose – A simple sugar that can draw water into the intestines and soften stools.
• Sorbitol – A sugar alcohol with natural laxative effects.
• Fiber – Both soluble and insoluble fibers that add bulk and stimulate the intestines.
• Polyphenols – Plant compounds that may relax gastrointestinal muscles.

Research has shown that drinking apple juice significantly increases bowel movements compared to drinking plain water or other beverages. Apple juice has also been used therapeutically for many years as a home remedy and natural treatment for temporary constipation.

In this article, we’ll break down why apple juice acts as a laxative by looking closely at its unique constipation-fighting ingredients and their effects on digestion and regularity.

Apple Juice Nutrition Facts

To understand why apple juice often has laxative effects, it helps to look at its nutritional composition:

Nutrient	Per 1 cup (248g) apple juice
Calories	117
Carbohydrates	28g
Sugars	24g
Dietary fiber	0.5g
Fructose	12g
Sorbitol	0.6-3.4g

As you can see, apple juice is high in sugars like fructose and contains compounds like sorbitol and fiber that are associated with laxative effects. Let’s look at each of these components in more detail.

Fructose

Fructose is a simple sugar found naturally in apples. It makes up a large portion of the carbohydrate content in apple juice. Fructose has been shown to aid digestion in a few key ways:

• Draws water into the intestines – Fructose can act as an osmotic agent, meaning it pulls fluid into the intestines and softens stools.
• Incompletely absorbed – Some fructose isn’t properly absorbed in the small intestine, allowing it to transit to the large intestine where it draws in water.
• Fermented by gut bacteria – Fructose that reaches the large intestine provides a food source for gut bacteria, which ferment it and produce gases that stimulate bowel movements.

Studies have found that consuming 50-60 grams of fructose, similar to the amount in 2-3 cups of apple juice, significantly accelerates intestinal transit time compared to glucose.

Sorbitol

Sorbitol is a sugar alcohol or polyol that is found naturally in apples. Like fructose, sorbitol can pull moisture into the large intestine and stimulate bowel movements.

One study in constipated elderly patients found that consuming 20-40 grams of sorbitol per day acts as an effective laxative and significantly increases bowel movement frequency compared to lactulose, a prescription laxative.

Apple juice contains 0.6-3.4 grams of sorbitol per cup, so drinking 2-3 cups provides a substantial dose of this natural laxative compound.

Dietary Fiber

Juice doesn’t contain all of the fiber found in whole apples, but apple juice still provides 0.5 grams of fiber per cup. This fiber is a mix of soluble and insoluble forms:

• Soluble fiber – Dissolves in water to form a gel-like substance that softens stools.
• Insoluble fiber – Does not dissolve, adds bulk, and stimulates the intestines.

Although not a huge source of fiber, the soluble and insoluble fibers in apple juice can help gently regulate bowel function.

Polyphenols

Apples contain antioxidant compounds called polyphenols, including flavonoids like quercetin and catechin, which also end up in apple juice.

Animal studies have found that apple polyphenols may induce a laxative effect by:

• Increasing secretion of digestive fluids
• Enhancing intestinal motility
• Relaxing gastrointestinal smooth muscles

More human research is needed, but the polyphenols in apple juice appear to aid digestion in several ways.

Research on Apple Juice and Constipation Relief

Several studies have shown that drinking apple juice can effectively treat temporary constipation and promote bowel movements:

• A trial in children with chronic constipation found that drinking 1 cup of apple juice per day for 1 month significantly increased bowel movements compared to a placebo beverage.
• In adults with constipation secondary to certain medications, drinking 1 cup of apple juice 3 times per day markedly improved symptoms and laxation vs. no treatment.
• One study found that drinking 500ml of apple juice 3 times a day for 2 weeks increased bowel frequency from 1.2 to 1.4 times per day in elderly patients complaining of constipation.

The researchers concluded that compounds like fructose, sorbitol, and fiber in apple juice likely give it gut-stimulating effects that relieve and prevent constipation.

Other Potential Benefits

In addition to alleviating constipation, drinking apple juice may provide other digestive and gut-related benefits:

• Promotes probiotics – The sugars and fiber in apple juice act as prebiotics to feed healthy bacteria in the gut microbiome.
• Soothes digestion – Compounds like polyphenols and vitamin C have anti-inflammatory effects that can ease digestive discomfort.
• Supports gut barrier – Nutrients in apple juice like vitamin A, zinc, and manganese help maintain the gut lining integrity.

More research is needed, but the available evidence suggests apple juice supports overall gastrointestinal function in multiple ways.

Potential Downsides

Although apple juice can definitely get things moving digestion-wise, there are a few potential downsides to consider as well:

• High in sugar, mainly fructose – Too much fructose can cause gas, bloating, and diarrhea.
• Tooth decay risk from sugars – Rinsing with water after drinking can help.
• Pesticide residues – Buying organic apple juice can lower this risk.
• Acidic for reflux – The acidity can aggravate heartburn in some people.
• May lack fiber benefits of whole apples – Juice removes soluble fiber from the flesh.

Drinking apple juice in moderation and opting for unsweetened varieties can help minimize potential adverse effects.

How Much Apple Juice for Constipation Relief

Based on the research, around 1-3 cups of apple juice per day taken with meals or as needed seems effective for getting things moving. Consuming apple juice this way provides a substantial dose of fructose, sorbitol, and other compounds to draw water into the intestines and stimulate bowel function.

Of course, the amount needed can vary quite a bit from person to person based on factors like diet, gut health, medications, and more. It’s best to start with a smaller amount like 1 cup with a meal and see how your body responds.

For regular relief of constipation, try incorporating a few servings of apple juice per day along with high fiber foods, adequate hydration, exercise, and other healthy bowel habits.

Apple Juice vs. Prune Juice

Like apple juice, prune juice is commonly used as a natural laxative due to its high sorbitol content. Prune juice contains around 3-8 grams of sorbitol per cup compared to 0.6-3.4 grams per cup in apple juice.

Some research has found prune juice to be more effective than apple juice for improving bowel function in constipated elderly people. However, both can be effective in the right individuals.

Apple juice may cause less cramping or discomfort compared to prune juice in some people. It also tends to have a lighter, more palatable flavor.

Overall, apple juice and prune juice can both be helpful home remedies for relieving constipation, but prune juice may be more potent.

	Apple Juice	Prune Juice
Sorbitol Content	0.6-3.4g per cup	3-8g per cup
Other Nutrients	Fructose, fiber, polyphenols	Fiber, potassium, vitamin A
Flavor	Mild, sweet	Strong, tart
Side Effects	Less cramping	More cramping potential

Conclusion

Drinking apple juice can be an effective and low-risk home remedy for relieving constipation when used in moderation. Compounds like fructose, sorbitol, fiber, and polyphenols give apple juice gut-stimulating effects that draw water into the intestines, add bulk, and promote bowel movements.

Research suggests around 1-3 cups of apple juice per day with meals or as needed can help treat temporary constipation while providing other digestion-supporting nutrients. Apple juice may cause less cramping than prune juice, another popular natural laxative.

Of course, apple juice is not a cure-all for chronic constipation. Making sure to get plenty of fiber, fluids, exercise and seeking medical advice when needed is important for maintaining long-term digestive health.

Overall, when used responsibly, apple juice is a safe, affordable, low-risk beverage that can be quite effective for relieving occasional constipation when your system needs a little nudge.