In most cases of occasional constipation, making diet and lifestyle changes is very effective for relieving symptoms. Taking over-the-counter OTC laxatives can help as a short-term solution, but they can cause unintended side effects, such as dehydration. People also run the risk of developing a physical dependence on laxatives. Drinking certain juices may relieve constipation in some people. Some juices made from fruits and vegetables contain dietary fiber and sorbitol, both of which help regulate bowel movements.
Juices also contain large quantities of water, which may help soften hard stool while keeping the body hydrated. Even though they are a liquid, some fresh juices often still contain dietary fiber, though not as much as if a person eats the fruit or vegetable raw. The body does not digest fiber. Instead, fiber passes through the digestive system and helps keep the gut healthy. Diets high in dietary fiber promote healthy, regular bowel function. The United States Department of Agriculture recommend that women eat at least 28 grams g of dietary fiber per day, and men 34 g per day.
People who have constipation may need to eat more dietary fiber than people who do not. However, increasing fiber intake without drinking enough fluids may worsen constipation, so try a gradual increase of fiber along with plenty of water.
Learn more about daily fiber recommendations here. Fruits and vegetables contain two types of dietary fiber, both of which encourage regular bowel movements and reduce constipation:. People can increase the amount of fiber in a homemade juice by keeping the skin on apples when juicing, adding the pulp back into the juice, or adding high-fiber fruits, such as berries.
Certain fruits contain sorbitol, a sugar alcohol that pulls water into the large intestine. Extra water in the gut helps loosen hard stools so that they can move through the digestive tract more easily. Prunes are one of the richest fruit sources of sorbitol, so they may be one of the best options to help relieve constipation.
Dehydration is a leading cause of constipation. The digestive system needs plenty of water to keep food waste moving through it. Otherwise, the stool can become hard, lumpy, and difficult to pass.
The following fruit juices contain fiber, sorbitol, and water, and they can help relieve constipation. A review study reported that eating g of prunes per day improved how often people produced stool, as well as the consistency of the stool, compared with psyllium, which is a common OTC soluble fiber-containing laxative. Prunes are high in dietary fiber, but much of it is lost in the juice-making processes. Instead, prune juice acts as a laxative because it contains sorbitol, magnesium , and potassium , all of which improve bowel function.
Read about the health benefits of prune juice here. Mosambi Juice: Mosambi juice or sweet lime juice is a good remedy for constipation.
Watermelon Juice : Watermelon juice is one of the best options, since it is a water-based fruit, the melon will keep you hydrated and clear your digestive tracts and also help in regulating your bowel movements. Lemon juice: Lemon is one super ingredient that can help you in multiple ways. Cucumber juice: Cucumber juice works wonders in summers because of its cooling properties.
Orange juice : Oranges are not only rich in vitamin C but are also filled with tonnes of fibre. Apple juice: Apple juice helps with constipation as it has a laxative effect because it contains sorbitol which helps in regulating digestion. Health Tips: Super foods that help you with constipation. Must have medical instruments to monitor your health from the comfort of your house. Love Gymming? Get gym ready with these bestselling essentials.
World Coconut Day: 5 Health benefits of coconut that you should know about. If you decide to try drinking juice to relieve constipation, keep in mind that a small amount of juice may be all you need. For best results, the Cleveland Clinic recommends adults drink just a half to a full cup of juice, once per day, preferably in the morning.
The most popular juice to relieve constipation is prune juice. Each 8-ounce glass contains about 2. While the fiber may bulk up your stools, the sorbitol in the prune juice helps soften them, making them easier to pass.
Prune juice is also a good source of vitamin C and iron. Eating dried plums or prunes is another way to ward off constipation. In fact, one study suggests that prunes should be considered a first-line therapy when dealing with mild to moderate constipation. Shop for prune juice now. Apple juice may provide you with a very gentle laxative effect.
Applesauce contains a higher level of pectin than apple juice. Pectin is a substance that will add bulk to your stool. It becomes firmer and more difficult to pass, making it a better choice after episodes of diarrhea.
Buy apple juice here. Another great option is pear juice, which contains four times more sorbitol than apple juice. This juice is also often recommended for children who have bouts of constipation. Get pear juice online. You may also get some relief from mixing a squeeze of lemon juice into a glass of warm water.
Other beverages that may help include coffee, teas, and warm or hot fluids in general. In a study from , researchers found that certain juices can help increase the water content and frequency of bowel movements. Orange juice Orange juice is very rich in vitamin C and it has fibres that add bulk to the stool and it makes it easy to pass.
Vitamin C also helps in improving your digestive cycle. Also read: 6 Effective Home Remedies for Constipation. Fibre in orange juice adds bulk to the stool and helps it pass easily. Cucumber juice Cucumber is a delight in summers and is full of water which helps to regulate the bowel system. It is also light on the stomach and acts as a natural laxative for the body. Cucumber is a natural laxative for the body.
While having juices for constipation, we have to be very careful about a few things. The fruits and vegetables used should be fresh and after making it, the juice should not be stored for long as it may lose its nutrients.
Freshly squeezed juices should be consumed immediately as they may get oxidized," says Dr.
0コメント