They say an apple a day keeps the doctor away. But can a glass of apple juice unplug your caboose?
People pay big bucks to make themselves poop. The global laxative market is projected to be worth nearly $9 billion by 2027. But the easiest solution for constipation might be in the juice aisle of your supermarket for just a few bucks.
We’re talking about apple juice: the sweet, cheap drink Americans know and love. You might have moved on from apple juice after elementary school, but it deserves a comeback in your adult diet—especially if you’re having trouble going number two.
The compounds in apple juice create the perfect storm for pooping—and there’s scientific evidence to prove it. Read on to learn why apple juice makes you poop, how long it takes to feel the effects, and other options to kickstart your colon.
Does Apple Juice Make You Poop?
Yes, apple juice is loaded with nutrients and other compounds that create a gentle laxative effect. In fact, a 2020 study found that apple juice helped adults with chronic constipation have more frequent bowel movements and made it easier to pass stool.
There are four main factors that make apple juice a great home remedy if your bowels are blocked.
1. Sorbitol
Sorbitol is a non-digestible sugar alcohol found naturally in apples. Ingesting sorbitol pulls water into your colon where it mixes with your poop, making it easier to pass. Think of it like adding water to loosen up pancake batter.
It typically takes sorbitol 30-60 minutes to trigger a bowel movement, and you only need a small amount to do the trick.
Pro tip: there’s 20% more sorbitol in apple cider compared to regular apple juice.
2. Dietary Fiber
Fiber is a type of carbohydrate that passes through your digestive tract without breaking down. Apple juice contains soluble fiber, which is essential for gastrointestinal health.
Apple juice has about 0.5 grams of fiber per cup, which isn’t as much as a whole apple (2.4 grams). That said there’s still enough fiber content to give you a boost on the porcelain throne.
3. Fructose
Fructose is a simple sugar found in many fruits, where it’s often bonded to glucose. Apple juice in particular has a higher fructose-to-glucose ratio than other fruit juices, which may help loosen your hard stools.
4. Vitamin C
Vitamin C gets a ton of hype for boosting your immune system, but it can boost your bowel movements too. Much like sorbitol, vitamin C pulls water into your intestines to provide constipation relief. A cup of apple juice contains about 2.2 grams of vitamin C per cup.
Aside from keeping you regular, apple juice has plenty of other health benefits:
- It aids hydration (apple juice is nearly 90% water)
- It’s packed with polyphenols: plant compounds that protect your cells from free radical damage
- It contains antioxidants that support cognitive health
How Much Apple Juice Should You Drink for Constipation?
Adults should drink a cup of apple juice for occasional constipation relief. That might not seem like a lot, but the high fructose content may cause abdominal pain, bloating, and explosive diarrhea—especially if you have a sensitive stomach.
Don’t believe us? Read this guy’s lengthy story on Reddit about guzzling a half-gallon of apple juice before a road trip.
“Didn't know this would have a laxative effect,” he said. “[I] Explosively shit myself sitting in my company car whilst my wife listened on via the phone. Had to drive an hour home covered head to toe in shit.”
You should also be drinking 100% apple juice without added sugar. Don’t cancel out the health benefits by guzzling a bunch of unnecessary calories.
How Long Does It Take Apple Juice to Make You Poop?
It can take 15 minutes to an hour for apple juice to give you the urge to go, depending on how constipated you are. If it doesn’t work instantly, don’t be like the dude we quoted earlier and slam a whole jug of it. Give your digestive system some time to catch up.
To maximize the laxative effect of apple juice, increase your water intake and get some light exercise. This will give your gut a jumpstart. Just make sure you’re near a toilet and have wipes at the ready.
What About Whole Apples and Applesauce?
Given what you’ve learned so far, you’d probably assume that applesauce and whole apples help you poop too. But that’s not always the case.
The skin of apples contains high amounts of pectin: a complex starch that helps molecules gel together. Pectin adds bulk to your poop, which is great if you’re battling the runs. But if you’re trying to loosen your stool, avoid pectin.
There’s also a high concentration of pectin in applesauce, since it contains some skin from the apple. On the other hand, apple juice only has trace amounts of pectin, making it a better option for constipation relief.
A DUDE Wipe a Day Keeps Ass Chapping Away
While you’re stocking up on apple juice at the supermarket, swing by the toilet paper aisle and grab a pack of DUDE Wipes.
When it’s finally time to drop a deuce, treat your booty with the best cleanup material mankind has ever seen: XL flushable wipes infused with aloe and vitamin E to give your ass the spa-like experience it deserves.
