Orange juice helps you poop because it’s high in fiber. Fiber has a laxative effect. It makes the stools softer and improves stool frequency. In addition, orange juice is beneficial for constipation, as it hydrates the body. A well-hydrated body is necessary for proper bowel movement.
Common causes of constipation
Chronic constipation affects up to 20% of the population!
There are 3 types of constipation:
- slow-transit constipation,
- dysfunctional constipation that is treated with biofeedback and medications,
- constipation-predominant irritable bowel syndrome or IBS.
There are many causes of constipation. Poor diet, disease, medication, neurological/systemic issues, stress and depression are the most common.
Following a high-fiber diet, drinking enough water, and exercising regularly could help many people with constipation problems.
Fiber in orange could relieve constipation
First, adequate fiber intake is vital for proper bowel movement. High amounts of fiber intake are beneficial for a number of gastrointestinal disorders, such as gastroesophageal reflux disease, duodenal ulcer, hemorrhoids, diverticulitis, and constipation.
We should consume at least 28 grams of fiber per 2,000 calories. However, most people consume less than half of the recommended daily intake.
Oranges could help you poop, as they’re an excellent dietary source of fiber. A whole orange contains up to 13% of the Daily Value (DV).
A fresh-squeezed orange juice might help you poop because it contains some fiber as well. A glass contains approximately 0.5 g of fiber, or slightly less than 2% of the DV. Don’t remove the pulp. It has the highest fiber content.
Certainly, a whole orange has much more fiber than orange juice. As a rule of thumb, if you have constipation problem, prefer eating whole fruits.
Furthermore, there are 2 types of dietary fiber: insoluble and soluble. Oranges contain both types of fiber: 40% is insoluble fiber and 60% is soluble fiber.
- Soluble fiber dissolves in the water. It makes stools gelatinous. Hence, soluble fiber makes the passage of stools easier.
- insoluble fiber doesn’t dissolve in water. However, insoluble fiber adds bulk to the stool, alleviating constipation.
Furthermore, oranges contain carbs that are easily absorbed. Eating foods containing easily digested carbs is vital for people with IBS.
Vitamin C in orange juice may be beneficial for constipation
Actually, vitamin C deficiency may play a role in relieving constipation. According to a study, constipated children had significantly lower intakes of dietary fiber and vitamin C!
So, following a plant-based diet could help you poop. Plants are the only foods that contain high amounts of fiber as well as vitamin C.
Orange juice is the richest common food in vitamin C. A glass provides more vitamin C than the recommended daily intake!
Moreover, it’s better to take vitamin C from food rather than dietary supplements. Vitamin C supplements may cause gastrointestinal disturbances due to the osmotic effect of unabsorbed vitamin C in the gastrointestinal tract.
Orange juice helps you poop, as it hydrates the body
Dehydration is another common reason of constipation.
People who can’t drink enough water could drink fruit juices or eat foods high in water, such as watermelon, cucumber, and tomato.
Orange juice helps you poop, as it’s almost 90% water!
Also, orange juice is great for the hydration of the body because it:
- is high in electrolytes. Electrolytes are essential minerals involved in many functions of the body. We have to replenish them daily.
- contains high-quality, purified water
What’s the best time to drink orange juice?
The best time to drink orange juice is in the morning. Orange juice will hydrate and increase the antioxidant capacity of the body.