What Juices Are Good for Constipation Relief?

Constipation is a common occurrence in most people, but what can you do to ease constipation and what juices are good for constipation relief? We’ve put together the best juice recipes for easing symptoms of constipation. Recipes range from fruit-only juices, to more complex ones with extra ingredients added too. All these drinks are great remedies for what ails your stomach and intestines!

As an Amazon Associate, I earn from qualifying purchases and sometimes recommend products from other sellers at no extra cost to you. For more details see my disclosure policy and privacy policy.

How can juices help with constipation?

First, let’s look at what makes certain ingredients better at helping with constipation than others.

They provide fibre

Though they are liquid, fresh juices do not have as much dietary fibre as if someone eats the fruit or vegetable directly but they do contain enough to make it well worth drinking them.

Apart from not being digested, fibre is helpful for healthy bowel function. The more dietary fibre you consume regularly, the more regular your digestive process will be.

United States Department of Agriculture recommend that

• women eat at least 28 grams (g) of dietary fiber per day
• men 34 grams (g) of dietary fiber per day

For people with constipation, it may be necessary to include more dietary fibre into your diet.

However, fibre intake without enough fluids may worsen constipation. Fibre can play an important role in preventing and treating diarrhoea or constipation by slowing the passage of food through the intestines. Working your way up to too much fibre too quickly can cause intestinal obstruction (blockage) which is a medical emergency.

Fruits and vegetables contain two types of dietary fibre, both of which encourage regular bowel movements and reduce constipation:

• Soluble fibre softens stools and passes more easily through the large intestine, relaxing bowel muscles. Sources of soluble fibre include oatmeal, beans, fruits, vegetables, psyllium seeds or nuts
• Plant-based sources of fibre don’t dissolve in water, so they instead help move waste through the digestive tract. These also provide an effective way to promote bowel regularity and flush out unhealthy bacteria from the gut. Examples: Bran, whole wheat bread/flours, rye, raw nuts and seeds (such as walnuts or pine nuts) fruit and vegetable skins

People can increase the amount of fibre in homemade juice by using hardier fruits or leaving the skin on when juicing.

They contain sorbitol

Some fruit juice contains sorbitol and can help constipation with water in the gut.

Fruits that contain sorbitol include:

• apples
• pears
• grapes
• fruits with pits, such as plums, peaches, and apricots
• dried fruit, including prunes and dates

One of the best methods of relieving constipation is by consuming a diet high in fruits that are rich in sorbitol, like prunes.

They contain water

Bladder control problems can be a result of dehydration. The digestive system needs plenty of fluids in order to keep food waste moving through it. Otherwise, the stool will become hard, lumpy and difficult to pass.  Poor water content intake can make the problem worse.

Drinking plenty of water and healthy juices can help relieve constipation, but some might be more helpful than others. The following are proven to be great at helping ease constipation by containing some or all of these elements.

What juices are good for constipation?

Now we know what we need from fresh fruit juices to help with constipation, let’s take a look at some examples of which ones top the list as the best.

Prune juice

The best juice to relieve constipation is prune juice.

An 8-ounce glass contains 2.6 grams of fibre which is around 10% of the daily requirement. Plus it contains sorbitol that helps to make stools easier to pass.

While the juice is good for constipation, it also contains amounts of vitamin C and is often given as a first-line defence to help someone with bowel problems like this.

Apple juice

Drinking apple juice can bring a gentle laxative effect and this is why it is recommended for kids with constipation. It has high amounts of both fructose to glucose and sorbitol. But watch the dose as too much can cause stomach issues.

Juice is better than some apple-based products. Apple sauce is often an example that contains more pectin than juice and this adds bulk to your stool – not always the desired situation with constipation. But it is good if you have diarrhoea problems.

Pineapple juice

Pineapple juice provides the key ingredients that can help with constipation including fluids and water, along with bromelain which helps in improving bowel function and managing regularity.

Cranberry juice

Cranberry juice provides a high source of soluble fibre, which is what helps to keep food waste moving through the digestive tract. It also contains water and bromelain.

Grapefruit Juice

It’s not just oranges that are helpful for constipation relief! Grapefruits can help with some mild cases too. They can help to stimulate bile production in the digestive tract and produce a bowel movement.

Grapefruits are high in pectin, which is what helps keep food waste moving through the gut.

Orange juice

Orange juice contains potassium that helps with fluid balance within cells as well as helps maintain muscle control, like what’s needed in the digestive tract. It also contains vitamin C and is high in soluble fibre, which helps to keep food waste moving through as well as help maintain the regularity of bowel movements.

Papaya juice

There are a number of health benefits to this juice and it is one of the best juices when it comes to constipation relief! First off, papaya contains bromelain, a proteolytic enzyme that helps to break down proteins and keep food moving through. It also provides fluids, fibre as well as what’s needed for the digestive system.

Papaya is said to be one of those juices that may help with constipation because it has malic acid in it too – which helps to detoxify the body. It also contains what’s needed for the digestive tract to push food along, as well as what is needed for muscle control and other issues that may cause constipation.

Pear juice

One of the best options for constipation relief is pear juice, which contains four times as much sorbitol as apple juice. This drink is often recommended for children with frequent bouts of chronic constipation or other digestive health issues.

Pear juice may not have the taste that many adults prefer, but many children love it.

Juicing drinks that will help with constipation

Finally, you can take those delicious fruit juices and add a little something to them to enhance their goodness. Of course, you can go further and make constipation smoothies but if you want something simple, these combinations might be ideal.

Apple juice with fennel

Roughly chop an apple and add to a blender with 1/2 cup water. Blend then add to a glass and mix 1/2 teaspoon of fennel powder and stir.

Grape juice with ginger

Grab some black grapes and remove the stems before washing and adding them to the blender. Add 1/2 inch fresh ginger and 1/2 cup water then blend. For added goodness, sprinkle a little black salt in before drinking.

Orange juice with black salt

Roughly chop 1 orange and add it to the blender then mix it. Add to a glass and sprinkle with a pinch of black salt before stirring and drinking.

Pear juice with lime

Roughly chop two pears and add them to the blender. Pour the juice into a glass and add 2 teaspoons of lime juice and a pinch of black salt. Stir and drink.

Cherry juice with lime

Take 1 cup of fresh cherries, rinse and remove the seeds. Blend them with 1/2 cup water and add to a glass. Mix in 2 teaspoons of lime juice and a pinch of black salt then drink.

The best juices to help with constipation

The juices that can help constipation relief what they contain and what the best combinations are. What is your favourite juice for constipation? Let us know in the comments.