By the time you start researching the ins and out of juicing for constipation, it’s safe to say that your bathroom experience has become pretty unbearable. And that’s no way to live. Especially since flow is a beautiful thing. In thoughts, in life, and especially in the bowels. So what do you do when the flow suddenly comes to a halt?
Yup, we’re talking about constipation. ‘Though not typically a conversation topic most of us indulge in, it’s a seriously common annoyance. Almost everyone suffers from constipation at one point or another, and 12-19% of the population in North America are even living with chronic constipation!
And if you’ve experienced constipation, you don’t need us to tell you that this uncomfortable, often painful condition can put a damper on your daily activities and seriously affect your quality of life.
Especially since constipation is often accompanied by other symptoms, like bloating, cramps, nausea, and loss of appetite. It can also lead to other unpleasant or painful medical conditions, like hemorrhoids, anal fissures, fecal incontinence, colonic condition, and urologic disorders.
Laxatives in powder, tablet, or capsule form are available in almost every pharmacy and supermarket, but they are often accompanied by unpleasant side-effects and little-known risks. Which are pretty darn unnecessary when you consider that something as simple as a diet rich in fresh fruits and veggies can keep constipation at bay…
Juicing for Constipation: What to Juice
When it comes to constipation, nothing gets things moving better than the best bowel stimulating foods. Here’s what you should be juicing to re-concur your flow…
Citrus fruits
Many citrus fruits are stimulants to the digestive system. Lemon is one such fruit which has been proven to increase peristalsis in the bowels, helping to create more frequent bowel movements.
Oranges are full of dietary fiber, which bulks up stool as it moves through the digestive system, getting the juices going and helping to relieve constipation.
Grapefruit is full of pectin, a bulk laxative, it’s low in calories, and it’s known as a weight-loss food because there is scientific evidence that eating fresh grapefruit every day can stimulate fat-loss.
Leafy greens
Leafy, green vegetables like spinach, kale, chard, or mustard greens, are full of fiber and magnesium, two things which help the digestive system run smoothly.
Magnesium is an important mineral which helps the colon contract, and it attracts water to the intestines to allow stool to be flushed through. Sometimes doctors will even prescribe laxatives with magnesium to patients who are suffering from chronic constipation.
A one-cup serving of Swiss chard has 29.2 mg of magnesium, one cup of spinach contains 23.7 mg of magnesium, and one cup of kale contains 22.8 mg of magnesium.
Cabbage
Cabbage contains a lot of roughage, or dietary fiber, and raw cabbage contains more fiber than cooked cabbage.
This cruciferous vegetable is a great colon cleanser, as it contains sulfur, chlorine, and iodine which work together to relieve a blocked intestine.
Cabbage is also a great source of vitamin C, vitamin K, folate, calcium, potassium, and manganese.
Plums
Most people are aware of the laxative effect of prunes—dried plums. Turns out, fresh plums can have the same effect due to their high fiber and sorbitol content. The sugar pulls water into the intestines which promotes healthy and frequent bowel movements.
Plums are excellent as colon cleaners, but they come with the additional benefits of vitamin A, vitamin C, vitamin K, potassium, copper, and manganese.
Pears
Like plums, pears are high in fiber and sorbitol. The peel contains most of the fiber available in pears, so if you want all the benefits, make sure to eat or juice with the peels on!
The fiber in pears are not only beneficial to your digestive system, but to your cardiovascular system as well. The fiber lowers levels of bad cholesterol, and may even reduce the risk of stroke by up to 50 percent.
Pears are an excellent source of potassium, which promotes intestinal health by enabling the muscles to contract smoothly.
Apples
Does apple juice make you poop? Yes, it certainly helps. Apple is another fruit which contains sorbitol and fiber—whole apples provide more fiber than peeled apples. Apples are also rich in pectin which bulks up the stool and stimulates the colon.
One medium-sized apple contains 4.4 grams of fiber, which is 17% of your RDI. Apples are also a good source of vitamin C and potassium.
Broccoli
This superfood is good for just about every system in your body including the digestive system. It is high in fiber and magnesium as well as many vitamins, minerals, phytochemicals, and antioxidants which all provide so many benefits to the entire body.
If you add broccoli to your daily diet, you’ll benefit from:
- Cancer prevention
- Lower cholesterol
- Improved eyesight
- Liver detox
- Immune system boost
- Stronger bones
- Improved digestion
- Healthy skin
- Healthy heart
- Reduced inflammation
…And on and on it goes. Take advantage of broccoli’s full resume of health benefits simply by getting yourself some yummy broccoli juice recipes!
Berries
Berries including raspberries, strawberries, blueberries and blackberries, are high in fiber. Not to mention they’re an excellent source of powerful antioxidants with anti-inflammatory and anti-cancer benefits.
One cup of raspberries contains 8 grams of fiber (32% of your RDI), one cup of blackberries contains 7.6 grams of fiber, one cup of blueberries contains 3.6 grams of fiber, and one cup of strawberries contains 3 grams of fiber.
Pineapple
There’s good reason why pineapple is recommended for pretty much everything that has to do with digestion – pineapple contains bromelain, an enzyme which is not found in any other food we eat. Bromelain is a powerful antioxidant that reduces inflammation, encouraging proper digestion. It works by breaking down protein quickly, speeding up digestion and reducing cramping and bloating from gas.
It even helps destroy unwanted bacteria that may have found its way into the digestive tract.
Pineapple is also rich in soluble fiber which attracts water, slows down absorption, and allows many vitamins and minerals to be absorbed into your bloodstream by the foods you eat.
Papaya
Papaya is eaten for healthy digestion because of an enzyme it contains called papain. Papain is a protein digesting enzyme, meaning it helps to break down proteins, speeding up digestion and allowing things to run more smoothly in the digestive tract.
Papaya is also rich in antioxidants in the form of carotenes, flavonoids, and vitamin C – the health benefits are numerous.
Quick tip: Here’s a simple, brilliant way to have the perfect poop every time: add a few scoops of chia seed into your juices on a daily basis. These tiny seeds are not only crazy nutritious – full of healthy fats, protein, essential minerals and fiber – but they are one of the best things you can eat for healthy bowel function.
If you don’t believe me – try it yourself. You’ll soon realize that after eating chia seeds on a regular basis, you’ll have more and more “perfect” poops.
The Best Juice Recipes for Constipation
Now that you know which fruits and veggies are best to get things moving, here’s a few delicious juice recipes for constipation to get you started!
Lemon Drop Juice for Constipation
This juice contains a bunch of ingredients for stimulating the digestive system including lemon, apples, and pears. The ginger can help ease a queasy tummy and calm an angry gut.
Ingredients:
- 2 medium-sized apples
- 4 carrots
- 1-inch piece ginger root
- 1 lemon
- 2 pears
- 1 zucchini
Overall, the perfect juice to calm your tummy troubles quickly and effectively.
Green Apple Juice for Constipation
If you’re feeling bloated or backed up, this is the juice for you. These green ingredients will load you up with fiber, magnesium, and antioxidants which will certainly get things going.
Ingredients:
- 2 apples
- 1 cup packed spinach
- 4 stalks celery
- 2-inch piece ginger
- 1 lemon
The bad news is that constipation affects people of all ages, races, and in all regions of the world. The good news? A person who eats a diet rich fresh fruits and vegetables will most likely suffer from constipation less often than a person who eats a diet heavy in animal protein, processed food, or oily/greasy food.
Before turning to laxatives and inorganic supplements, start adding more fresh produce to your diet. You may be surprised by how much better you feel when you start juicing for constipation!
Last Notes on Juicing for Constipation
Here’s a few things that are useful to know about constipation in general…
- How do you know if you’re constipated? Although ideal bowel movement can vary from person to person, going for more than three days without completely emptying the bowels is a no-brainer sign that you’re suffering from constipation.
- What causes constipation? Simply delaying the urge to go the toilet can set off constipation. Resisting the call of nature just forces more water out of the stool in the bowels, making it drier in the process and more difficult to expel out of the body. Go when nature calls.
