Less frequent and difficult bowel movements are signs of constipation, which is a condition that is very uncomfortable and unproductive. constipation is caused by many reasons such as not having a balanced diet, not drinking enough water, health conditions, some medications, and lack of physical activity.

Some have reported that cranberry juice has helped with constipation. One possible reason for this is that cranberry juice is a liquid and contains substances that can impact the gut bacteria. However, cranberry juice should not be considered an evidence-based treatment for constipation.

What is Constipation?

According to the American College of Gastroenterology (ACG), constipation is classified as having less than 3 bowel movements in a week. Other signs may include:

Hard and/or lumpy stools
Taking a lot of effort to pass stool
Feeling that, not all of the stool was passed

Normally, bowel movements can vary from a few times a day to a few times a week.

How Common Is Constipation?

Constipation is one of the most prevalent conditions of the gastrointestinal system in North America and Europe. The ACG estimates that each year it leads to nearly 2.5 million outpatient visits in the U.S. alone.

The condition can occur at any age; however, it becomes more prevalent as a person ages. Approximately 16% of the population experiences constipation, and symptoms become even more prevalent over the age of 60.

Who Gets Constipated?

Women, especially during child bearing years, may be more likely to get constipated.

Being on a low fiber diet increases your risk of constipation, especially if you also take these medications or supplements:

Iron and Calcium Supplements
Certain antidepressants
Opioids

Constipation can also be a side effect of other medications. If you start a new medication, and you later start having constipation, it does not mean that the medication is not working. Talk to your doctor first.

The Causes of Constipation

There are multiple factors that can lead to constipation. Some factors can occur simultaneously.

Low Fiber Diet

Fiber helps to keep the digestive system healthy by adding bulk to the stool. A diet that contains little fiber leads to hard, compact stool that is difficult to eliminate.

Fibers can be found in whole grains, beans, and legumes as well as fruits and vegetables.

Not Drinking Enough Fluids

Insufficient fluid intake can lead to hard stool. In the intestine, fluid helps to keep stool soft. When there is not enough fluid in the digestive system, more fluid is absorbed by the stool, making it hard.

It is recommended to drink 8 glasses of fluid a day. Fluid can also be obtained from food.

Lack of Physical Activity

Regular physical activity helps to keep the digestive system active and functional. Prolonged inactivity can lead to constipation.

While traveling, changes in regular activities can lead to constipation.

Pelvic Floor and Muscle Problems

A number of muscles help to eliminate stool. Problems with the pelvic floor and abdominal muscles can result in the inability to have bowel movements.

How to Relieve Constipation

The remedies for constipation are many and include regular consumption of fibers.

Increase Fiber Intake

The daily recommendation for fibers for adults is between 22 and 34 grams. Most adults do not meet this recommendation.

Sources that contain fiber include:

whole grains and oatmeal
beans and lentils
fruits (leaves and peel included)
prunes and other dried fruits
broccoli and other leafy vegetables
nuts
Fiber helps with regular bowel movements.

Fiber also helps to keep your stool soft. Not enough fiber can cause hard, dry stools. To avoid embarrassing gas and bloating, add fiber to your diet gradually.

Increase Your Fluid Intake

Stools need to be about 75% water to be soft. Not drinking enough water can cause hard, dry stools. Water, juices and soups all help to keep stools soft.

How much water you should drink depends on your medical conditions. Ask your doctor to see if there are any restrictions on your liquid intake.

Can Cranberry Juice Relieve Constipation?

Although there is limited evidence, there are studies that evaluate and support the role of cranberry juice in gastrointestinal health.

Salicylates and proanthocyanidins are compounds found in cranberry juice, and along with other properties of the juice, may impact the gastrointestinal system.

In a 2011 study published in the PLOS ONE journal, participants that consumed cranberry juice exhibited a decrease in the Enterobacteriaceae (a type of bacteria) and an increase in Lachnospiraceae (a family of bacteria that is considered beneficial).

There are other compounds found in cranberries (in addition to fiber) that are thought to impact the gastrointestinal system, and are also being studied.

Other Health Benefits of Cranberry Juice

Research shows that cranberry juice may help with other medical conditions, but more research is needed.

Polyphenols and other compounds in cranberries have been studied for their effect on inflammation and free radicals and their impact on the cardiovascular system and other systems of the body.

Juices and other cranberry products that promote urinary tract health have become increasingly popular. While there is some evidence that supports the use of cranberry juice for urinary tract health, it is best to seek medical attention if you have an infection.

OTC Remedies for Constipation

When changing diet and lifestyle doesn’t work, you may try OTC medications.

A few of the most common ingredients and what they do are listed below.

Fiber supplements keep you regular by helping your stool retain water.
Other supplements draw water into the intestines to help with bowel movements.
Stimulant laxatives work more quickly than other laxatives by causing contractions in the intestine.
Stool softeners help to make stool easier to pass by adding moisture.
Enemas: Fluid is inserted into the rectum to helped alleviate symptoms of constipation.

Some cases of constipation, especially if related to IBS, may not improve without the help of prescription medications.

When to see a doctor

Constipation becomes concerning if it is chronic and/or severe.

If constipation becomes long-term and/or refractory despite modification of diet and lifestyle, it is prudent to consult with a medical professional.

Urgent medical attention is required if constipation is accompanied by abdominal pain and/or distress, vomiting, blood in stool, unexplained weight loss, and/or significant changes in stooling pattern and/or frequency.

Conclusion

Cranberry juice contains a fair amount of fluid, and it’s possible that it has an impact on the types of bacteria that are present in the gut. These effects may result in modification of bowel function.

However, more research is needed to evaluate the efficacy of cranberry juice on constipation. Adequate fluid intake in addition to a diet high in fiber and regular exercise may help to improve regular bowel function. If constipation does not improve, medical therapies may be helpful.