Evidence supporting the use of: Apple
For the health condition: Constipation (adults)

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Apples are commonly used to support or treat constipation in adults, and this use is supported by scientific evidence. Apples are rich in dietary fiber, especially soluble fiber in the form of pectin. Fiber is well-documented to enhance stool bulk and promote regular bowel movements by increasing water content in the stool and stimulating intestinal transit. A medium apple contains approximately 4 grams of fiber, contributing meaningfully to the recommended daily intake.

Several clinical and observational studies have demonstrated that increased consumption of dietary fiber, including from apples, can alleviate mild to moderate constipation. Pectin, in particular, has prebiotic effects that support beneficial gut bacteria and the production of short-chain fatty acids, which further stimulate bowel motility. A 2014 study published in the journal Nutrients reported that apple pectin can accelerate intestinal transit and improve stool consistency in adults with constipation.

Furthermore, apples contain sorbitol, a type of sugar alcohol that has a mild laxative effect by drawing water into the colon via osmosis. This combination of fiber and sorbitol makes apples an effective natural remedy for constipation. While apples are not a substitute for medical treatment in severe or chronic cases, they are recommended as part of a high-fiber diet for maintaining regularity and supporting digestive health. Overall, the evidence supporting the use of apples for constipation is moderate.

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