Best Fruit Juices for Constipation

Sooner or later, it happens to most everyone — constipation. If you’re looking for a natural alternative to taking a medicinal laxative, certain kinds of fruit can often relieve constipation by virtue of their fiber and sugar content. Eating fruit with laxative effects, along with drinking plenty of fluids and participating in regular physical activity, can usually get things moving again in short order. Prunes and Plums Prunes are the “superfruit” when it comes to relieving constipation. The laxative effect of prunes is due to high concentrations of the naturally occurring sugar sorbitol and plant fiber. Your intestines cannot break down sorbitol. When you eat sorbitol-rich fruit, the undigested sugar pulls large amounts of water into your intestines, which helps push the stool through and promotes bowel movements. This effect is so predictable that manufactured sorbitol is sometimes used as a medicinal laxative. The high fiber content of prunes adds stool bulk, which also promotes movement of fecal material through your bowels. Prunes, which are dried plums, provide you with more concentrated sorbitol and fiber than their fresh counterparts. If you prefer fresh plums, they provide the same benefits if you eat enough of them. Prune juice is another option. Everyone’s digestive system responds differently, so you may need to experiment to find out how many prunes or plums will relieve your constipation. In an April 2011 article published in “Alimentary Pharmacology & Therapeutics,” Dr. Ashok Attaluri and colleagues found that 50 g of prunes — roughly four or five prunes — twice daily, were more effective than psyllium for the treatment of mild to moderate constipation. Pears If you don’t like prunes and plums, not a problem. Pears are also high in sorbitol and fiber. To get the […]
By |December 5th, 2013|Constipation, Diet|0 Comments

Fiber for Preventing or Treating Constipation

Fiber may just be the way to go when constipation is the problem. Although what constitutes constipation is not well established, diets that increase the number of bowel movements per day, improve the ease with which a stool is passed, or increase stool bulk are considered beneficial. Both soluble and insoluble fibers are necessary for regular bowel movements. Oftentimes, people use over-the-counter supplements to assist with regularity. Unfortunately, these supplements only provide soluble fiber. Studies support the benefits of the combination of soluble and insoluble fiber in alleviating constipation, but only with the consumption of an adequate fluid intake. High amounts of fiber, without fluids, can aggravate, rather than alleviate constipation. The way to go is to eat foods high in both soluble and insoluble fibers and drink lots of water to flush it down. The average American’s daily intake of fiber is about 5 to 14 grams per day. The current recommendations from the National Academy of Sciences, Institute of Medicine are to achieve an adequate intake (AI) of fiber based on your gender and age. The AI is expected to meet or exceed the average amount needed to maintain a defined nutritional state or criterion of adequacy in essentially all members of a specific healthy population. AI Fiber Intake for Men Age Fiber grams/day 19 to 30 years 38 g/d 31 to 50 years 38 g/d 51 to 70 years 30 g/d 70+ years 30 g/d AI Fiber Intake for Women Age Fiber grams/day 19 to 30 years 25 g/d 31 to 50 years 25 g/d 51 to 70 years 21 g/d 70+ years 21 g/d
By |October 18th, 2013|Diet|0 Comments