Tart cherry juice, typically made from Montmorency or sour cherries, has gained recognition for its potential health benefits, ranging from improved sleep to reduced inflammation. This vibrant red beverage is a popular functional food, often consumed for its high antioxidant profile. Many people seek this juice as a natural remedy for common digestive issues, prompting the question of its effectiveness for occasional constipation. The juice contains naturally occurring compounds that directly impact the movement and consistency of the digestive tract.
Components That Influence Digestion
The juice is composed largely of water, which is required for maintaining soft stools and supporting regular bowel movements. Adequate hydration helps the large intestine operate efficiently, preventing the hard, dry consistency that defines constipation. Tart cherry juice also contains a small amount of dietary fiber, although the juicing process removes the majority of fiber found in the whole fruit. The most significant component contributing to the juice’s laxative properties is Sorbitol, a sugar alcohol naturally present in stone fruits like cherries and plums. This compound is chemically similar to sugar but is absorbed very slowly and poorly by the small intestine.
How Tart Cherry Juice Affects Bowel Function
The mechanism by which tart cherry juice relieves constipation is primarily driven by Sorbitol and its osmotic effect. Since the small intestine struggles to absorb this sugar alcohol, Sorbitol travels largely intact to the large intestine, where it draws water from surrounding tissues into the bowel lumen. This influx of water softens the stool, making it easier to pass, and the increased volume adds bulk to the colon’s contents. This bulk stretches the intestinal wall, stimulating peristalsis—the wave-like muscle contractions that move waste through the bowel. The natural presence of potassium in the juice may also contribute to proper muscle contractions in the digestive tract.
The effect of tart cherry juice is considered a mild, natural remedy, generally suited for individuals experiencing occasional or mild constipation. Its action is similar to that of prune juice, which also relies on water content and sugar alcohols to facilitate bowel movements. Consistent consumption gently stimulates the body’s need to pass stool by softening the consistency and increasing the overall mass within the colon.
Recommended Intake and Considerations
To use tart cherry juice for digestive support, select a product that is 100% tart cherry juice without added sugars to maximize the natural benefits. A common daily dose consumed by adults in studies is often between 240 to 480 milliliters (approximately 8 to 16 ounces). It is advisable to start with a smaller amount, such as a 4-ounce serving, and then gradually increase the intake while monitoring the body’s response.
Due to the Sorbitol content, consuming too much tart cherry juice can lead to unwanted gastrointestinal side effects. The poor absorption of Sorbitol that helps with constipation can also cause abdominal discomfort, bloating, excess gas, and diarrhea if taken in excessive quantities. The juice’s naturally high sugar content is another factor to consider, particularly for individuals managing blood sugar levels or diabetes. The acidity of the juice may also be a concern for those with conditions like gastroesophageal reflux disease (GERD) or high acid sensitivity. Consulting a healthcare provider is recommended before making tart cherry juice a regular part of the diet, especially for those with existing health conditions or those taking medications that may interact with the juice’s components.