Poor eating habits are common causes of constipation. Dehydration and low-fiber intake significantly increase the risk of constipation.
Blueberry juice may be beneficial for people with constipation, as it’s an excellent source of purified water, electrolytes, sorbitol, and anti-inflammatory compounds with mild laxative properties which promote regular bowel function and contribute to overall digestive health.
Raw blueberries are even better for treating constipation because they’re also rich in fiber.
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 about 90% water while raw blueberries are 84% water! Blueberry juice hydrates the body better than tap 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. Watermelon, pineapple, grapes, cucumber, and tomato are particularly rich in water as well.
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]
Blueberries have natural laxative effects
Blueberries contain compounds with natural laxative effects, aiding in smoother digestion. For instance, blueberries naturally contain sorbitol, a sugar alcohol known for its mild laxative properties that help relieve constipation. Sorbitol helps draw water into the intestines, leading to softer stools and easier passage.
Certain enzymes in blueberries may also aid in the breakdown of food, facilitating smoother digestion and reducing constipation.
Moreover, the antioxidants in blueberries, such as anthocyanins and quercetin, may contribute to overall digestive health. They have anti-inflammatory properties that can alleviate discomfort and promote regular bowel function.
Vitamin C and magnesium in blueberries may also support a healthy digestive system and may help relieve constipation.
How much blueberry juice should I drink?
Although blueberry juice is good for constipation, you shouldn’t drink too much. Like all fruit juices, blueberry juice is rich in sugar. 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 drink an 8 oz glass of sugar-free blueberry juice a day as part of a healthy, well-balanced diet.
Alternatively, you could 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. Blueberry powder is also beneficial for gut microbiota.[4]
Blueberries are rich in dietary fiber, including both soluble and insoluble fiber. Fiber adds bulk to the stool, softening it and promoting regular bowel movements.
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.
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.
How to drink blueberry juice if constipated?
Try to consume blueberry juice alongside meals that are rich in dietary fiber. Foods like whole grains, vegetables, fruits, and legumes can contribute to overall digestive health. Avoid drinking blueberry juice on an empty stomach.
A glass of blueberry juice with oatmeal at breakfast could play a crucial role in relieving constipation.
Here are some snack ideas to incorporate blueberry juice into your diet routine:
- Blueberry smoothie: Blend blueberry juice with yogurt, a banana, and a handful of spinach for a fiber-rich smoothie that can aid digestion.
- Fruit salad with blueberry dressing: Create a refreshing fruit salad and drizzle it with a dressing made from blueberry juice, lemon juice, and a touch of honey.
- Blueberry chia pudding: Mix chia seeds with blueberry juice and let it sit until it forms a pudding-like consistency. Top with fresh berries for added fiber.
- Blueberry yogurt parfait: Layer blueberry juice-infused yogurt with granola and fresh berries for a delicious and gut-friendly parfait.
- Blueberry juice popsicles: Freeze blueberry juice into popsicle molds for a refreshing and hydrating snack, especially during warm weather.
- Blueberry juice and nut mix: Pair a small glass of blueberry juice with a handful of mixed nuts for a satisfying and fiber-packed snack.
What’s the best time to drink blueberry juice for better bowel movement?
There isn’t a specific “best” time to drink blueberry juice for better bowel movement that universally applies to everyone.
Some people find that consuming blueberry juice in the morning, perhaps alongside or before breakfast, helps kickstart their digestive system for the day.
Drinking blueberry juice between meals may be beneficial for those who prefer not to consume it on an empty stomach. This approach allows for better absorption and utilization of nutrients.
Some individuals prefer to drink blueberry juice before engaging in physical activities. Keep in mind that exercise can stimulate the digestive system and promote bowel regularity.
Consider drinking blueberry juice at consistent times each day. Whether it’s in the morning or afternoon, establishing a routine can help regulate bowel movements. Maintaining a routine can signal to your body when to expect the juice.
Do other blueberry products relieve constipation?
Various blueberry products may contribute to relieving constipation, though.
Above all, eating fresh raw blueberries provides a good dose of fiber, sorbitol, and antioxidants, making them effective in promoting regular bowel movements.
Dried blueberries may still contain fiber but in a more concentrated form. However, the drying process may reduce the water content, affecting their laxative effect. You can enjoy them only in moderate amounts, as they’re particularly rich in sugar and calories.
Jams with minimal added sugar or those sweetened with natural sweeteners like stevia may retain some of the laxative effects of raw blueberries. They can also support weight loss!
Some people use blueberry supplements, such as capsules or powders. While they may contain certain beneficial compounds, whole food sources are generally preferred for overall health.
It’s important to note that while blueberries can be beneficial for promoting regular bowel movements, individual responses may vary. It’s always advisable to consume a well-balanced diet with a variety of fruits, vegetables, and sources of fiber for optimal digestive health.
