Will apple juice help me poop if I drink it?

Many people experience constipation at some point, and looking for ways to relieve it can lead them to wonder if drinking apple juice could help get things moving. Apple juice contains fiber, water, and nutrients that may support healthy bowel movements. This article explores the evidence on whether apple juice can help with constipation and regularity.

What causes constipation?

Constipation occurs when stool passes through the large intestine too slowly, becoming hard, dry, and difficult to pass. Common causes include:

  • Not eating enough fiber
  • Not drinking enough fluids
  • Lack of exercise
  • Various medications
  • Stress
  • Ignoring the urge to have a bowel movement
  • Pregnancy
  • Aging
  • Certain medical conditions

Constipation is generally defined as having fewer than 3 bowel movements per week. Going 3 or more days without a bowel movement is considered severe constipation.

How apple juice may help with constipation

There are a few reasons why drinking apple juice could potentially help relieve constipation:

Fiber content

Apples contain soluble fiber from pectin, a type of fiber that attracts water and turns into a gel-like consistency during digestion. Soluble fiber adds bulk and softness to stool, which helps food and waste move through the intestines more easily.

An average glass (8 ounces or 250 ml) of apple juice contains about 0.5 grams of fiber. While this is not a lot compared to the fiber content of whole apples with the skin, it can still contribute to your daily fiber intake.

Water content

Staying hydrated is key for preventing constipation. Dehydration can cause stool to become hard and dry. Apple juice is made up of about 88% water, providing hydration to help soften stool.


Apples contain a type of sugar alcohol known as sorbitol. Humans lack the enzymes needed to fully digest sorbitol, so it reaches the large intestine intact. The gut bacteria in the large intestine ferment sorbitol, which pulls water into the colon to soften and loosen stool.


Apple juice contains small amounts of nutrients including magnesium, phosphorus, and potassium, all of which play roles in muscle contractions. The magnesium in particular may help stimulate contractions to move stool through the intestines.

Research on apple juice and constipation

Several studies have looked specifically at the effects of apple juice on constipation:

Elderly patients

A study in 45 elderly patients with constipation found that drinking 300 ml (10 oz) of apple juice twice per day significantly increased bowel movements after 12 weeks compared to a placebo drink.


Multiple studies in children with chronic constipation have found that supplementing their diet with apple juice concentrate or prunes helped increase bowel movement frequency and improve stool consistency.

Pregnant women

Drinking 250ml (1 cup) of apple juice per day for 4 weeks significantly increased bowel movement frequency compared to mineral water in 50 pregnant women who were constipated.

How much apple juice should you drink?

If you want to try using apple juice to relieve constipation, health experts recommend starting with a glass (8 ounces or 250ml) taken twice a day. Drink it on an empty stomach, such as first thing in the morning and before bed.

You can gradually increase the amount if needed, up to drinking 2-3 cups (16-24 oz or 500-750 ml) per day. Spread out the servings throughout the day rather than drinking a large amount at one time.

Too much apple juice could lead to loose stools or diarrhea, so moderation is key. If your symptoms worsen, reduce the amount or stop drinking it.

Tips for getting the most benefit

Here are some tips to maximize the constipation-fighting effects of apple juice:

  • Choose 100% apple juice without added sugars or sweeteners.
  • Drink juice made from whole apples, which includes the fiber-rich skin.
  • Shake the bottle well before pouring to distribute the fiber.
  • Drink apple juice chilled for faster nutrient absorption.
  • Pair it with high fiber foods like oatmeal, berries, leafy greens.
  • Exercise after drinking apple juice to aid digestion.

Other home remedies for constipation

While apple juice may help, it likely works best combined with other natural constipation remedies. Try incorporating more of these constipation relievers into your routine:

  • Drink plenty of water, aim for 8 cups (2 liters) per day.
  • Eat more high-fiber foods like beans, lentils, vegetables, fruits.
  • Add probiotic foods like yogurt, kefir, kimchi to support gut bacteria.
  • Exercise daily with activities like walking, yoga, pilates.
  • Establish regular toilet habits and don’t ignore urges to go.
  • Reduce stress with meditation, deep breathing, gentle exercise.
  • Consider supplements like magnesium, probiotics, psyllium husk.

If at-home remedies don’t work within a few days, consult your healthcare provider. Chronic constipation may require prescription laxatives or treatment for an underlying condition.

Other juices that can help with constipation

While apple juice has the most evidence behind it, other fresh juices provide hydration and nutrients that may stimulate bowel movements:

  • Prune juice – Rich in fiber, sorbitol, and potassium.
  • Pear juice – Provides fiber, vitamins C and K.
  • Cherry juice – Contains sorbitol and magnesium.
  • Grape juice – Provides hydration, manganese.
  • Pomegranate juice – Supplies antioxidants and potassium.

When comparing different juices, keep sugar content in mind. It’s best to choose unsweetened varieties diluted with water as needed. Drink juices in moderation as part of a balanced diet.

Key points

Here are the key takeaways on using apple juice for constipation relief:

  • Apple juice contains fiber, fluid, and nutrients like sorbitol that may stimulate bowel movements.
  • Studies show apple juice increases bowel movement frequency in constipation.
  • Start with 8 ounces (250 ml) taken twice per day and adjust as needed.
  • Works best when combined with other remedies like fiber, fluids, exercise.
  • May cause diarrhea if too much is consumed.
  • Prune, pear, cherry, and other juices can provide constipation relief too.

The bottom line

Drinking apple juice may help provide relief from constipation thanks to its fiber, fluid, and nutrient content. While evidence looks promising, individual results can vary. Apple juice is likely most effective when combined with other dietary and lifestyle changes aimed at regularity. Speak to your doctor if constipation persists despite home remedies.

Data Table

Juice Potential Benefits for Constipation Considerations
Apple Fiber, sorbitol, hydration Choose 100% juice with pulp/skin
Prune Fiber, sorbitol, potassium High in natural sugar
Pear Fiber, vitamins C and K Can be high in sugar
Cherry Sorbitol, magnesium Tart, dilute with water
Grape Hydration, manganese Easy to overconsume
Pomegranate Antioxidants, potassium Expensive

This table summarizes which juices may help relieve constipation due to their nutrient content, along with factors to consider when selecting and drinking various juices.


In summary, drinking apple juice may provide relief from constipation thanks to its combination of fluid, fiber, and nutrients like sorbitol. Research indicates apple juice can increase bowel movement frequency and improve consistency. For best results, drink 8 ounces (250 ml) twice per day paired with other high fiber foods, fluids, exercise and healthy bowel habits. While apple juice appears promising for constipation according to science, individual results can vary. If constipation persists, see your doctor to identify any underlying causes.

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