Is Cherry a Natural Laxative? Unpacking the Digestive Effects

December 17, 2025 •

4 min read

According to the National Institutes of Health, approximately 16 in 100 adults in the United States experience constipation. For those seeking a natural solution, many wonder: is cherry a natural laxative? While not as potent as prunes, cherries do possess properties that can encourage regular bowel movements.

Quick Summary

Cherries act as a mild natural laxative due to their high content of dietary fiber and the sugar alcohol, sorbitol. These components work together to soften stools and stimulate bowel movements, making them beneficial for relieving constipation, especially when consumed in moderate quantities.

Key Points

Natural Laxative: Cherries contain dietary fiber and the sugar alcohol, sorbitol, which combine to produce a mild, natural laxative effect.
Moderation is Key: Eating cherries in moderation, such as one or two servings per day, can support healthy digestion and prevent constipation.
High Doses Can Cause Diarrhea: Consuming large quantities of cherries, especially if you are sensitive to sugar alcohols, may result in gas, bloating, and diarrhea.
Fiber Types: The fruit contains both soluble fiber (which softens stool) and insoluble fiber (which adds bulk) to regulate bowel movements.
Sorbitol Draws Water In: The poorly absorbed sorbitol in cherries pulls water into the colon, which helps soften stool and stimulates bowel activity.
Hydration Support: Cherries have a high water content, which further aids in hydration and facilitates the movement of stool through the digestive system.
Full of Nutrients: In addition to digestive benefits, cherries are packed with antioxidants, vitamins, and other compounds that support overall health.

The Core Components Behind Cherry's Laxative Effect

Cherries' ability to aid digestion stems from a synergistic combination of key nutritional elements. The primary factors responsible for their mild laxative properties are dietary fiber, sorbitol, and high water content. Understanding how these components function in the body is crucial to appreciating the full picture of cherry's effects on the digestive system.

Dietary Fiber: The Gut's Best Friend

Cherries are a good source of dietary fiber, with one cup of sweet cherries containing over 3 grams. This fiber is made up of both soluble and insoluble types, each playing a different but important role in promoting regularity.

Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance in the digestive tract. It helps slow down digestion, control blood sugar levels, and is fermented by beneficial gut bacteria.
Insoluble Fiber: Acting as a bulking agent, insoluble fiber does not dissolve in water. Instead, it adds bulk to the stool and helps food pass more quickly and smoothly through the intestines.

Sorbitol: The Natural Sugar Alcohol

Besides fiber, cherries contain sorbitol, a naturally occurring sugar alcohol found in many fruits. Sorbitol is poorly absorbed by the small intestine and travels to the large intestine, where it is fermented by bacteria. This process draws water into the colon, leading to softer stools and increased bowel movements, especially when consumed in larger quantities. This is the same mechanism that gives prunes their renowned laxative effect.

High Water Content: Aiding Hydration

The high water content of cherries further contributes to their digestive benefits. Adequate hydration is essential for preventing and relieving constipation. The water in cherries, combined with their fiber, helps to soften the stool and move it through the colon more easily, preventing the hard, dry stools associated with constipation.

The Dosage and Context of the Laxative Effect

The laxative effect of cherries is highly dependent on the quantity consumed and an individual's sensitivity. While a small, controlled serving may simply support regular digestion, eating too many at once, especially on an empty stomach, can lead to more pronounced effects.

Some individuals may be more sensitive to the sorbitol and salicylates (another natural compound in cherries) and experience more significant digestive upset, such as gas, bloating, or diarrhea. Moderation is key to enjoying the health benefits of cherries without unpleasant side effects.

Comparison: Cherries vs. Other Natural Laxatives

To put the laxative power of cherries into perspective, it helps to compare them with other well-known natural alternatives. The following table contrasts cherries with prunes, a widely recognized natural laxative.


Feature	Cherries	Prunes	Key Difference
Primary Laxative Component	Dietary fiber, sorbitol	Dietary fiber, sorbitol	Both contain fiber and sorbitol, but prunes contain higher concentrations.
Effectiveness	Mild laxative effect; more noticeable in high doses or sensitive individuals.	Stronger and more reliable laxative effect, making them a common remedy for chronic constipation.	Prunes are generally a more powerful option for constipation relief due to higher sorbitol levels.
Additional Nutrients	Rich in anthocyanin antioxidants, vitamin C, potassium.	Also rich in fiber, potassium, and phenolic compounds.	Both offer health benefits, but for digestive purposes, prunes are more focused on laxative effects.

Incorporating Cherries into Your Diet for Digestive Health

For those looking to leverage the benefits of cherries, here are some easy ways to add them to your routine:

As a Snack: Eat a handful of fresh or frozen cherries between meals. This is an easy way to boost your fiber and sorbitol intake.
In Smoothies: Blend fresh or frozen cherries into your morning smoothie for a delicious, digestion-boosting kick.
Topping for Yogurt or Oatmeal: Add dried or fresh cherries to your breakfast for extra fiber.
Cherry Juice: While most fiber is lost during juicing, cherry juice still contains sorbitol and can help with constipation. Just be mindful of added sugars.
Pair with Other Foods: To minimize potential GI distress, eat cherries alongside a meal rather than on an empty stomach.

Conclusion: A Gentle but Effective Aid

So, is cherry a natural laxative? Yes, but a mild and nuanced one. Its effect is primarily driven by its dietary fiber and naturally occurring sorbitol, which work in concert to promote regular bowel movements and provide relief from constipation. Unlike more aggressive laxatives, cherries offer a gentle approach when consumed in moderation. They also come with a host of other health benefits, including antioxidants and vitamins, making them a delicious and nutritious addition to a balanced diet. It's a natural remedy that works best as part of an overall healthy, high-fiber eating plan, accompanied by proper hydration.

Authoritative Source

For more information on the health benefits of cherries, including their impact on digestion and inflammation, visit Women's Health Magazine's article.

Frequently Asked Questions

Cherries act as a natural laxative primarily due to their fiber content and the presence of sorbitol. The fiber adds bulk to stool, while the sorbitol draws water into the intestines, both of which help promote and soften bowel movements.

Both sweet and tart cherries can aid in digestion. While sweet cherries may contain slightly more fiber, both varieties contain fiber and sorbitol that contribute to their laxative effect. Your choice can come down to taste preference.

Yes, cherry juice can help with constipation because it still contains sorbitol and other compounds that aid digestion, even though it lacks the dietary fiber found in whole cherries. Be mindful of the sugar content in some juices.

For a mild laxative effect, a moderate amount, such as one to two cups per day, is typically sufficient. For many, consuming more than a single serving (about half a cup) may produce a more noticeable effect.

Yes, eating too many cherries, especially if you are sensitive to sorbitol or salicylates, can cause side effects like gas, bloating, stomach cramps, and diarrhea. It is best to start with a small amount and see how your body reacts.

Eating cherries with other foods can help lessen potential GI upset, especially if you have a sensitive stomach. Consuming them as part of a meal can dilute the naturally occurring compounds that may cause issues.

Other fruits with similar natural laxative properties include prunes, pears, apples, and kiwi, all of which contain fiber and/or sorbitol to aid in bowel regularity.