Juicing For Constipation: Learn Best Healthy Juice Recipes
All vegetable and fruit juices comprise of nutrients and water. Some of them contain fiber. As hydration can improve various cases of constipation. Certain juices work incredibly great for this problem. So, juicing for constipation is an amazing way to treat constipation that you should try.
Many vegetables and fruits can help persons poop. Diverse foods work in diverse ways. Some foods offer fiber, while others comprise of certain compounds that stimulate bowel movements. So, here are some amazing juice recipes that help in relieving constipation. Make your juice and treat constipation at home!
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Can Juices Assist With Constipation?
Constipation can occur when people have fewer bowel movements than three per week. As a result, stool that stays in their digestive tract hardens with time. Thus, making it tough and even painful in several cases to pass.
In many cases of infrequent constipation, making lifestyle and diet changes is quite effective for treating symptoms. Opting for OTC (over-the-counter) laxatives could help as an effective short-term treatment. However, they can result in unintended side effects like dehydration. Also, people run the possibility of having a dependence on these laxatives physically.
So, drinking certain healthy juices might treat constipation in several persons. Several juices made from vegetables and fruits comprise sorbitol and fiber, which assist in regulating bowel movements. Plus, juices even contain water in large quantities, which assist in softening hard stool as well as keeping your body hydrated.
So, here are some reasons why juices help in relieving constipation:
Juices contain fiber
Although juices are liquids, some fresh healthy juices still comprise dietary fiber. However, the quantity of fiber is not much as when a person eats a raw vegetable or fruit. Our bodies do not digest dietary fiber and instead, passes the same through the digestive system. Thus, fiber keeps our gut healthy. So, foods high in fiber promote regular, healthy bowel function.
The USDA (United States Department of Agriculture) recommends that men should eat 34g of dietary fiber each day at least and women 28g each day. People having constipation may require to take in more dietary fiber as compared to the ones who don’t have constipation.
However, taking in more fiber without drinking sufficient fluids might worsen the constipation problem. So, gradually increase the fiber intake along with enough water.
Vegetables and fruits comprise two kinds of dietary fiber. Both of these types relieve constipation and encourage consistent bowel movements: These types are:
Soluble fiber: This fiber can absorb water and give a stool a more flexible, softer consistency. Thus, makes it easier to pass. Some soluble fiber sources include fruits, beans, oatmeal, seeds, psyllium, nuts, and vegetables.
Insoluble fiber: This fiber cannot absorb water. This kind of fiber assists in moving waste materials through the bowels. Also, insoluble fiber flushes poor bacteria from the gut. Insoluble fiber sources include whole wheat, bran, rye, seeds, nuts, vegetable, and fruit skins.
So, you can increase the fiber amount in homemade juices by using the fruits like apples with the skins on and adding back the pulp into the juice, or putting in high-fiber fruits like berries.
Juices comprise sorbitol
Certain fruits comprise sorbitol that is a sugar alcohol. Sorbitol pulls water into your large intestine. So, excess water in your gut assists in loosening hard stools. Thus, they move through the digestive tract easily.
Some fruits that feature sorbitol are apples, grapes, pears, dried fruits like dates and prunes, fruits with pits like apricots, peaches, and plums. Prunes are the richest source of sorbitol in fruits. So, they work best for relieving constipation.
Juices contain water
Dehydration is one of the leading causes of constipation. Your digestive system requires enough water for keeping the food waste going through it. Or else, stools can become lumpy, hard, and quite tough to pass.
Juice Recipes for Constipation
In various cases, drinking lots of water and healthy juices can assist in relieving constipation. So, here are some juice recipes for constipation, which offer water, sorbitol, and fiber. These juices can help in treating constipation.
Lemon Drop Juice
This juice contains various ingredients to stimulate the digestive system, such as pears, apples, and lemon. Also, the ginger could help in calming your angry gut.
Ingredients:
- Carrots – 4
- Apples – 2 (Medium-sized)
- Ginger Root – (1-inch)
- Lemon – 1
- Pears – 2
- Zucchini – 1
Now, juice them up using a blender and calm all the tummy troubles effectively and quickly.
Green Apple Juice
Whenever you feel backed or bloated up, drink up this juice. All of these green items will give you enough antioxidants, magnesium, and fiber. This will keep things moving!
Ingredients:
- Apples – 2
- Spinach – 1 cup
- Celery – 4 stalks
- Ginger – 4-inch piece
- Lemon – 1
So, juicing up these ingredients will help in treating constipation.
Beet Juice
Try this amazing juice recipe for relieving constipation.
Ingredients:
- Beets – 3 (Medium-sized)
- Green apples – 2
- Carrots – 2
- Spinach – 1 cup
- Chia/Flax seeds – 1 teaspoon
Juice all of these ingredients to get a healthy drink.
Grape Juice
Grapes comprise lots of fiber and water. They keep your body hydrated and thus, relieve constipation. As grapes contain sorbitol, this juice is a natural, cost-effective laxative for treating constipation.
Ingredients:
- Black grapes
- Ginger – ½ inch
- Black salt
- Water – ½ cup
First, destem freshly picked grapes and wash them. In a juicer, add ginger, water, and grapes. Now, give a spin and pour the juice into a glass without a strainer. Sprinkle a pinch of black salt.
Prune Juice
Prunes comprise sorbitol and dietary fiber, which assist in quickening the bowel movements. Cumin assists in maintaining great gut health. Plus, cumin adds a nice flavor and taste to the juice.
Ingredients:
- Prunes – 5
- Honey – ½ teaspoon
- Cumin powder – ½ teaspoon
- Warm water – 1 cup
First, soak all the prunes in warm water for about five minutes. When they soften, remove pith from them. Put the prunes in a blender along with water. Juice them up and then, pour it into a glass.
Pear Juice
Pears are a rich source of fiber. They have a good amount of sorbitol that facilitates bowel movements.
Ingredients:
- Pears – 2
- Lime juice – 2 teaspoons
- Black salt
Chop the pears and add them to a blender. Now, give it a nice spin. Pour your juice into a glass and add a pinch of black salt and lime juice. Before drinking, stir well!
Cherry Juice
Cherries comprise water, fiber, and polyphenols. The fiber content assists in adding bulk to stools. Thus, drinking this juice make the evacuation process smoother.
Ingredients:
- Fresh cherries – 1 cup
- Lime juice – 2 teaspoons
- Water – ½ cup
- Black salt
First, rinse all the cherries and then, remove seeds from them. After that, blend them using a blender with some water. Lastly, add black salt as desired.
Also, watch this video to learn a cucumber juice recipe that helps in relieving chronic constipation.
How much juice should you drink to relieve constipation?
People can purchase juices from stores or even prepare them at home. If you do not want to experience adverse side effects, it is best to start drinking a small quantity of juice. Try taking in a half or a quarter serving during the starting days.
People who are able to tolerate small amounts can gradually increase the juice intake until they arrive on 1-2 juice servings each day. Guidelines suggest that the juice serving can be 4 ounces up to 8 ounces.
Enhance the dietary fiber over some days or weeks slowly. This is because sudden increases could cause diarrhea, digestive comfort, and also worsen constipation.
While buying readymade juices, get 100% fruit juices. Several fruit drinks and fruit juices contain lots of added sugar and fruit concentrate. These kinds of juices won’t offer the same relief from constipation as the 100% fruit juice.
Other Effective and Natural Ways for Relieving Constipation
Apart from drinking fruit juice, people get constipation relief by making easy lifestyle and dietary changes. Lifestyle and dietary changes that help in relieving constipation include:
- staying hydrated
- limiting the intake of regular salt
- eating lots of fresh vegetables and fruits
- increasing the fiber intake from compact foods
- limiting the intake of processed foods
- exercising regularly
- increasing the intake of potassium
Conclusion
So, juicing for constipation is very effective. Some juices contain high, moderate, or low amounts of sorbitol, dietary fiber, or other significant nutrients that support your digestive health. Try some healthy vegetable and fruit juice recipes listed above for treating constipation.
Plus, you can make lifestyle and dietary changes for more relief from constipation. Diets that are low in processed foods and rich in fiber also assist in reducing constipation. If the constipation problem continues even after making the lifestyle and dietary changes, then contact your healthcare provider.
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