Apple juice is reminiscent of just about everyones childhood, moms everywhere seemed to offer it daily to their kids. We always thought it was simply for the inexpensive and sweet satisfying taste. But maybe our moms were on to something.
Instead, they may have been offering it to us to increase pooping. Here I’ll breakdown the question, does apple juice make you poop? Hint, yes it does. But just how much do you need to drink to reap the benefits? Learn all about it here from a Registered Dietitian!
What Is Apple Juice?
Apple juice is what you get when you squish ripe apples. You can drink it by itself or mix it with all sorts of stuff. It’s got that sweet and slightly tangy taste that pretty much everyone loves, and it might even be good for you! People of all ages are into it.
Does Apple Juice Make You Poop?
Yes! Apple juice does make you poop due to the combination of nutrients and water content in the fruit used to make it. Apples are rich in fibre, water, and sugar alcohols all of which pull more water into your poop, making it easier to pass, and more frequent.
Apples are rich in a soluble fiber called pectin, which helps with your digestion. Drinking apple juice may help soften stools and help with constipation in some people. It can vary from person to person, and it’s not a guaranteed solution for everyone.
Nutrient Breakdown of Apple Juice
Fibre (Pectin)
Apple juice, while delicious, does not have the dietary fiber found in whole apples typically. Pectin is the fiber found in high quantities in apples. Unfortunately it is largely removed during the juicing process.
Pectin is a soluble fiber that plays a vital role in promoting digestive health by regulating bowel movements and supporting gut bacteria.Â
Apple juice fiber content will vary from brand to brand. If you’re making it at home though, try to add in extra fiber as most fiber is stripped during the juicing process. Most juice brands have about 1 gram of fiber in them.
Fluid
Apple juice provides hydration like other drinks due to it’s high water content, almost 100%. An 8-ounce serving of apple juice contains 250 mL of fluids which is a combination of pureed apples and water added to it in some cases.
Some apple juice brands will simply be pure apples, it’s best to check the label to see if it’s 100% pure apple juice. The high fluid content plays a big part in helping with constipation, as constipation ican be caused by dehydration.
Sugar (Sorbitol)
Apple juice contains natural sugars, primarily like fructose. An 8-ounce serving typically contains around 24 grams of sugar, which can provide a quick source of energy. Sorbitol, on the other hand, is a sugar alcohol that occurs naturally in apples and apple juice but in smaller quantities.
Sorbitol that can have a laxative effect when consumed in large amounts because it draws water into the intestines and may cause diarrhea or gastrointestinal discomfort. However, the levels of sorbitol in apple juice are generally low and usually not a cause for concern regarding these effects.
Add This to Apple Juice
Apple juice contains alot of nutrients that can help with regular bowel movements. But if you want more fiber to help increase pooping and relieve constipation, you can add some inulin powder to it. Inulin powder is a high fiber nutrient that you can buy in powdered form. Studies have shown it increases bowel movements, without changing the taste or properties of apple juice!
How Much to Drink to Reduce Constipation
A good amount of apple juice to help with pooping varies from person to person and depends on individual eating habits. In general, consuming a small to moderate glass of apple juice, roughly 4 to 8 ounces (120 to 240 ml), can be a good starting point for promoting healthy bowel movements.
How Long Does it Take for Apple Juice to Make You Poop?
The time it takes for apple juice to have an effect on your bowels can vary widely from person to person. Generally, it may take anywhere from 30 minutes to a few hours for apple juice to get the bowels moving.
Potential Side Effects to Drinking too Much
Gastrointestinal Upset
Drinking too much of any kind of beverage, including apple juice, can lead to gastrointestinal upset. With Apple juice this may show up as bloating, gas, and diarrhea, because of the high sugar content and sorbitol found in the juice. These sugars can draw water into the intestines, potentially leading to loose stools and discomfort.
High Blood Sugars
Too much of any sugary beverages, including apple juice, can have negative effects on blood sugar levels. The high sugar content in apple juice can lead to rapid spikes in blood glucose, followed by crashes that may leave you feeling fatigued and irritable.
For individuals with diabetes, managing blood sugar becomes more challenging with frequent or excessive apple juice consumption, potentially necessitating insulin changes.
How Often is Normal For Pooping?
The frequency of normal pooping can vary widely among individuals, but there are some general guidelines. On average, most people have one to three bowel movements per day to three times per week.
A normal amount of bowel movements can depend on various factors such as diet, age, medications, and individual digestive habits. It’s important to pay attention to your own body and establish a regular pattern of bowel movements that is comfortable for you.
Alternative Juices that Promote Pooping
Pear Juice
Pear juice is an excellent alternative to apple juice when it comes to promoting good digestion and keeping regular. Like apples, pears are rich in dietary fiber, particularly soluble fiber known as pectin. There is about 5.5 grams of fiber in 1 pear, so be sure to make your own to keep all the fiber in there!
Pomegranate Juice
Pomegranate juice is another excellent alternative to consider for promoting regular bowel movements. Pomegranates are loaded with dietary fiber, particularly insoluble fiber, which adds bulk to stool and helps prevent constipation. This juice also contains natural sugars that can aid in softening stool and promoting bowel regularity.
It contains as much as 6 grams of fiber in half a pomegranate and only about 70 calories for 1 cup.
Prune Juice
Prune juice is a well-known and highly effective alternative juice for promoting regular bowel movements. Prunes have lots of fiber, both soluble and insoluble, which aids in softening stool and preventing constipation. Drinking prune juice can provide a concentrated source of these digestive-friendly fibers.
In 4 prunes there is about 3 grams of fiber, you can puree these and make it into juice by simply adding some water.
Foods That Make You Poop
Certain foods can help promote regular bowel movements and help with constipation. Leafy green vegetables like spinach, kale are rich in fiber and magnesium, which can help with digestive health.
Whole grains, such as brown rice and oats, add bulk to stools, making poop easier to pass. Legumes like lentils and beans are excellent sources of fiber and can contribute to regular bowel movements. As well keep drinking plenty of water which is essential for softening stool and helping smooth poops.
Frequently Asked Questions
Does Apple Juice Help with Constipation?
Apple juice contains some fiber and natural sugars that can aid in digestion and potentially help with regular bowel movements. But it’s not a guaranteed solution for constipation, everyone is different and may respond differently. Eating an apple a day can be beneficial to reducing constipation due to it’s fiber rich content in the skin.
Can Other Juices Relieve Constipation?
Yes, certain juices like prune juice, pear juice, and even some citrus juices can be helpful for relieving constipation due to their natural laxative properties and fiber content. This in combination with a fiber rich diet can help to relieve constipation.
What Other Dietary and Lifestyle Modifications Help with Pooping?
To help you have regular bowel movements and get rid of constipation, consider increasing your fiber intake with whole grains, fruits, veggies while staying well-hydrated.
Regular exercise and a reduction in processed foods can also help with your digestion. Have consistent meal times, managing stress, and staying hydrated. Don’t ignore the urge to have a bowel movement, and if constipation continues call your doctor for an appointment
What Are Some Common Causes of Constipation?
Some causes of constipation are a low-fiber diet, dehydration, lack of physical activity, medications with constipation side effects, medical issues like IBS and pregnancy, age, and high stress levels. Finding the cause is so important to get the right help.
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Michelle Saari is a Registered Dietitian based in Canada. She has a Master's Degree in Human Nutritional Sciences and is a passionate advocate for spreading easy to understand, reliable, and trustworthy nutrition information. She is currently a full time online entrepreneur with two nutrition focused websites.
