Blueberry juice may be beneficial for people with constipation, as it’s an excellent dietary source of water and electrolytes. Raw blueberries are even better for treating constipation because they’re also rich in fiber.
In fact, poor eating habits are among the most common causes of constipation. Dehydration and low-fiber intake significantly increase the risk of constipation.
Lifestyle changes, such as exercise and a proper diet, may treat constipation without drugs long-term. As a rule of thumb, a diet rich in fruits, vegetables, fluids, and probiotics is good for constipation.[1]
Proper hydration is essential for constipation
First, blueberry juice is good for constipation because it’s mainly water. It’s about 90% water.
It’s crucial to stay well hydrated. Dehydration is a pretty common cause of constipation. Increasing fluid intake may help treat constipation. Water plays a beneficial role in the frequency of bowel movement and stool consistency.
Drinking plain water isn’t the only way to stay hydrated, though. Foods contain water as well. Fruits and vegetables are the richest foods in water.
For instance, raw blueberries are 84% water! Watermelon, pineapple, grapes, cucumber, and tomato are particularly rich in water as well.
Moreover, fruits and vegetables are natural water filters. They contain high quality purified water.
The American Heart Association recommends consuming at least 5 servings of fruits and vegetables a day.[2]
Furthermore, blueberry juice is packed with electrolytes. When we sweat, we lose more than fluids. We lose electrolytes as well. Blueberry juice replenishes them.
Electrolyte imbalances can lead to adverse effects, like constipation. Electrolytes are involved in the good function of the nervous system and gastrointestinal microbiota, as well as endocrine signaling.[3]
Hence, blueberry juice hydrates the body better than water!
How much blueberry juice should I drink?
Although blueberry juice is good for constipation, you shouldn’t drink too much. As all fruit juices, blueberry juice is rich in sugars. Its overconsumption may make you gain weight.
On the other hand, raw blueberries support weight loss. They’re low in calories, while they’re good sources of fiber, which regulates appetite and suppresses hunger. You can eat a cup of raw blueberries per day.
A low-fiber intake may cause constipation!
Moreover, fruit consumption is important because fruits are rich in fiber. In fact, many people with constipation problems don’t consume enough fiber. Fiber accelerates colon transit, and improves stool consistency and bulk.
In addition, fiber has beneficial effects on the gut microbiota and gut motility.[4]
Blueberry powder is also beneficial for gut microbiota. You can find a wide variety of blueberry powders and extracts on iHerb.
Prunes, raisins, apples, figs, and kiwis may also have a beneficial effect on constipation. They may increase fecal water content and reduce gut transit time.
Try to consume a wide variety of fruits and vegetables. Multiple different compounds are more beneficial, as they act synergistically.
Foods with fiber may treat constipation
Actually, only plant-based foods contain fiber.
Animal-derived, refined, or highly processed foods contain negligible amounts of fiber. Hence, people who follow a standard Western diet have a higher risk of constipation.
Therefore, it’s crucial to consume plenty of fruits, vegetables, beans, whole grains, seeds, and nuts as well.
Although there isn’t a maximum safe dose of fiber, you shouldn’t instantly increase your fiber intake. You may feel bloated, discomfort, or have gas. You should gradually increase your daily fiber intake.
Beans, such as soybeans, lentils, and chickpeas, are the richest foods in fiber. A serving provides 30-50% of the recommended daily intake. So, better start consuming small amounts.
Always consult your physician before changing your diet.
