Are you looking for the BEST juices for constipation? Here you’ll find some of the most popular and effective recipes, how they work and more.
It’s important to note that juices aren’t magical. The right way to fight and avoid constipation is to incorporate proper diet and habits. We’ll talk about this later.
Where do we start?
Juices for constipation – Recipes / Preparations
We recommend not to filter them. This way you’ll be taking advantage of most of the available FIBER, among other nutrients.
Note: It’s important to wash all food thoroughly to remove possible dirt and bacteria.
After drinking any of these juices on an empty stomach for about 5 days, you may notice the changes.
Juices for constipation: Properties and benefits
Most of the above foods are rich in fiber and water, among other nutrients.
- According to scientific evidence, fiber accelerates colon transit, increases stool bulk and improves its consistency. However, according to experts, its excessive consumption may cause constipation and other digestive problems. According to Mayo Clinic, women should consume between 21 and 25 grams of fiber per day, and men, between 30 and 38 grams.
- Water is another key substance to combat constipation. Especially in dehydrated people. The general recommendation from the U.S. National Academies of Sciences, Engineering and Medicine is that women should consume 2.7 liters of water per day, and men, 3.7 liters. However, the numbers may vary depending on each situation and person.
Next, some specific properties / benefits of each ingredient.
To note: Nutritional information is from the United States Department of Agriculture.
- Papaya: In a study, constipated patients had positive effects after eating a papaya preparation. This fruit contains 1.7 g of fiber every 100 g.
- Pineapple: According to a study conducted with rodents, there’s an enzyme in this fruit (bromelain) that could help fight constipation. Also, its water (86%) and fiber (1.4 g per 100 g) may also help against this problem.
- Apple: A medium apple with skin has 85% water and 4.8 g of fiber.
- Cucumber: According to evidence, that this food may help cleanse, detoxify, and combat constipation, among other benefits. It’s 95% water and has some fiber.
- Orange: It has 87% water and 2.4 g of fiber per 100 g.
- Lemon juice: It contains 92% water. It also provides fiber, vitamins and minerals.
- Guava: A single fruit contains almost 3 g of fiber.
- Strawberries: With 2 g of fiber every 100 g, it may also work against constipation.
- Prunes: Each one has 0.5 g of fiber, among other nutrients.
- Celery: One cup contains about 2 g of fiber.
- Broccoli: It has almost 90% water and 2.6 g of fiber every 100 g.
- Spinach: 100 g of this plant contains 2.2 g of fiber.
- Nopal: One cup (86 g) provides 1.89 g of fiber. In addition, according to a study published in 2014, the fiber in this food could promote the excretion of fecal fat in healthy adults. This means that it could also be used in weight loss diets.
Other foods: plants, vegetables and seeds
- Carrot: A single medium one has 1.6 g of fiber.
- Flaxseeds: A study was conducted to evaluate the effects of these seeds in constipated patients with type 2 diabetes. As a conclusion, improvements in constipation symptoms were seen, among other benefits. A 9 g tablespoon of this food contains 2.46 g of fiber.
- Chia seeds: A 9 g tablespoon includes 2.46 g of fiber.
- Cinnamon: This food has about half its weight in fiber. It’s another option to consider, but be aware that overeating it may lead to health problems.
- Green tea: In 2016, a study was conducted in which a compound in this tea (strictinin) generated a laxative effect in rodents. Also, it has caffeine, which can speed up the bowel movement process.
- Kiwi: This fruit also has fiber and has been shown to increase intestinal transit in people with constipation.
- Finally, you can try other high-fiber fruits and vegetables.
Can constipation juices work for weight loss?
If you’ve a lot of accumulated fecal matter, you’re likely to lose a few pounds with these drinks. However, to lose weight in a healthy way in the long term, you should follow proper diet and habits.
To learn more, visit our article on juices to lose weight.
How long does it take for these drinks to work?
It depends on each organism. For example, some people may notice improvements in 1 day and others in 5 days.
Remember it’s essential to maintain a healthy diet and the right habits to obtain sustainable results.
More tips to keep in mind
Here’re some final recommendations:
- Keep your body hydrated every day.
- Follow a proper diet: As we saw before, there’re several fruits and vegetables with a lot of fiber and water. However, ideally, you should visit a nutritionist to follow a diet designed for your body.
- Avoiding a sedentary lifestyle and doing moderate physical exercise on a daily basis could help reduce and prevent constipation.
Finally, according to a study conducted in 2005 with elderly people, a massage with rosemary, lemon and peppermint essential oils in the abdominal area could also work.
Juices for constipation: Important note
In case of severe / prolonged constipation or allergy symptoms / malaise after consuming any of the drinks or ingredients, we recommend that you stop doing so and visit your doctor. Our opinions aren’t a substitute for those of a qualified healthcare professional.
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