Cherries, those sweet and tart delights of summer, are celebrated for their rich flavor and high antioxidant content. Beyond their taste, they also offer significant benefits for digestive health, and yes, they can act as a natural laxative. The secret lies in a combination of naturally occurring components that work together to promote regular bowel movements and support a healthy gut microbiome. Understanding the specific mechanisms behind their effect can help you use cherries wisely to aid digestion.
The Science Behind Cherries and Bowel Movements
The laxative effect of cherries is not due to a single ingredient but rather the synergistic action of several compounds, primarily fiber and sorbitol. For some sensitive individuals, salicylates can also contribute to gastrointestinal (GI) discomfort.
Fiber: The Digestive Regulator
Dietary fiber is a key component for healthy digestion, and cherries provide both major types: soluble and insoluble.
- Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance in the digestive tract. This helps soften stools, making them easier to pass, and can also help regulate blood sugar levels. Pectin is a notable soluble fiber found in cherries.
- Insoluble Fiber: As the name suggests, insoluble fiber does not dissolve in water. Instead, it adds bulk to your stool, which helps sweep waste through your digestive system more efficiently. The presence of both soluble and insoluble fiber makes cherries a powerful ally for promoting gut regularity.
Sorbitol: The Sugar Alcohol Effect
Cherries naturally contain sorbitol, a sugar alcohol that the small intestine does not fully absorb. When it reaches the large intestine, it draws water into the bowel. This influx of water softens the stool and promotes a bowel movement, giving sorbitol its well-known laxative effect. The amount of sorbitol in cherries is significant enough that consuming them in large quantities can trigger an urgent need to use the restroom.
Salicylates: A Sensitivity Trigger
In addition to fiber and sorbitol, cherries also contain salicylates. These are natural chemicals found in plants, and some people have a sensitivity to them. For individuals with this sensitivity, consuming cherries can lead to GI upset, including gas or diarrhea, even if eaten in small amounts. While most people are not affected by the salicylate content in cherries, it is a factor to consider if you experience digestive issues after eating them.
How Cherries Compare to Other Natural Laxatives
Cherries are just one of many fruits known for their digestive benefits. Here is how they stack up against other common natural remedies for constipation.
| Feature | Cherries | Prunes | Apples (with skin) |
|---|---|---|---|
| Dietary Fiber (per 100g) | ~1.6g | ~6.1g | ~2.4g |
| Sorbitol Content (per 100g) | ~2.8g | ~15g (dried) | ~4.5g |
| Primary Laxative Agents | Fiber, Sorbitol, Salicylates | Fiber, Sorbitol | Fiber (Pectin), Sorbitol |
| Other Digestive Benefits | Polyphenols feed gut bacteria | Promotes bowel regularity | Pectin stimulates intestinal motility |
| Recommended Intake for Effect | Start with 1/2 to 1 cup | 4 to 5 prunes per day | 1 to 2 apples per day |
Incorporating Cherries for Digestive Health
To take advantage of cherries' natural laxative properties without overdoing it, moderation is key. A starting point of about half to one cup per day is a good way to see how your body reacts.
Here are some simple ways to include them in your diet:
- Fresh: Enjoy fresh cherries as a snack. They are best in season but can often be found frozen year-round.
- Dried: Add dried cherries to oatmeal, trail mix, or salads for a boost of fiber and flavor.
- Juice: Opt for 100% tart cherry juice, which contains sorbitol and other compounds, though it lacks the fiber of whole fruit.
- Smoothies: Blend fresh or frozen cherries into smoothies for a refreshing and gut-healthy treat.
- Pair with Probiotics: Eating cherries with probiotic-rich foods like yogurt can further enhance gut health.
Potential Downsides and Considerations
While cherries are a healthy food, it is important to be aware of potential side effects, particularly for those with sensitive stomachs.
- High FODMAPs: Cherries are considered a high FODMAP food due to their excess fructose content. Individuals with irritable bowel syndrome (IBS) may find that even small portions cause digestive discomfort.
- Overconsumption: Eating too many cherries at once can lead to more pronounced GI issues like gas, bloating, stomach pain, and diarrhea. This is especially true on an empty stomach.
- Individual Sensitivity: As with any food, individual tolerance varies. Some people are more sensitive to the sorbitol or salicylates in cherries than others.
Conclusion
Yes, cherries do have natural laxative properties, thanks to a combination of dietary fiber, sorbitol, and for some, salicylates. While a handful can support regularity, overconsumption can lead to digestive discomfort. Integrating cherries into a balanced diet in moderation is the best way to reap their benefits for gut health and bowel regularity. For those with sensitive digestive systems, starting with small portions and monitoring your body's reaction is the best approach.
For more insight, read this article: Here's Why Eating Too Many Cherries Makes You Poop.
