Oranges are a vibrant and delicious fruit that offer a burst of sunshine in every bite. With their bright and cheerful color, oranges are a feast for the eyes as well as the taste buds. Their juicy flesh is packed with vitamin C, making them a healthy and refreshing snack that can boost the immune system and a great remedy for constipation.
Over the years, fruits, herbs, and several homemade remedies have been said to possess therapeutic effects for some health conditions.
Truth be told, some of these remedies have proven to be effective, to abate certain illnesses more efficiently than modern medicine.
This article will be uncovering facts regarding a possible remedy for constipation: “oranges“.
What is constipation?
Constipation is a clinical symptom in which there is a change in a person’s normal defecation pattern.
Defecation is simply the whole process of passing out feces.
These changes may include:
1. Less than three bowel movements (defecations) in a week,
2. Passing out hard or lumpy stools,
3. Difficult or painful defecation,
4. Feeling of incomplete defecation after using the toilet.
In the United States, constipation is quite common and affects approximately 15% of individuals. In 2006, the number of constipation-related hospital visits reached 5.7 million, of which, 2.7 million hospital visits had constipation as their primary diagnosis.2
What are the symptoms of constipation?
Constipation is likely when you have the following symptoms:
1. Inability to defecate for several days.
2. Passage of dry, hard stools.
3. Straining during defecation.
4. Abdominal pain and discomfort may occur.
5. Bloating may occur.
6. There may be associated loss of appetite.
7. There may be blood in the stool due to anal injuries caused by excessive straining.
8. Feeling of incomplete defecation.
9. Fatigue; from excessive straining.
What are the causes of constipation?
Constipation could occur for several reasons;
1. Sudden change in feeding habits; e.g changing what you eat, and the quantity you eat.
2. Delaying defecation for long periods despite feeling the urge to.
3. Change in environment e.g relocating to a new place.
4. Not taking enough water.
5. Pregnancy.
6. Not enough fiber in your diet.
7. Too much intake of foods with low-fiber content e.g processed foods.
8. Certain medications e.g iron supplements, aluminium or magnesium-containing antacids, diuretics, etc.
9. Certain medical conditions e.g celiac disease, irritable bowel syndrome (IBS), hypothyroidism, diabetes mellitus, etc.
10. Surgeries e.g colon surgery.
What are the risk factors for constipation?
There are a group of individuals that are particularly at increased risk, and certain factors increase the risk of coming down with constipation, and these include:
1. Pregnant women
the mechanism behind this is the hormone secreted during pregnancy (progesterone) which functions to relax smooth muscle.
The gut is made up of smooth muscle, and thus, the hormone also exerts its effect on the gut wall.
This causes a relaxation of the smooth muscle of the gut and decreases muscular contractions which are meant to help to hasten stool transit. The net effect of this is, the stool moves slower through the gut, and hence constipation occurs.
2. The elderly
Risk increases with increasing age. This is because the elderly perform lesser physical activities, eat less (and so may lack dietary fiber), and may be on medications for other illnesses that could cause constipation.
3. A sedentary lifestyle
People living a sedentary lifestyle, i.e not carrying out any physical activity of any form. A sedentary lifestyle has a slowing effect on the body’s metabolic process and thus can lead to constipation.
4. Female are more prone to constipation
Constipation occurs more commonly in females than in males.
Studies have shown that women were more prone than men to have infrequent defecation patterns, hard or pellet-like stool consistency, and a prolonged duration of constipation.
5. Obesity
Obese populations are mainly due to some habits related to this condition such as a sedentary lifestyle and low-quality diet.
6. Dehydration
In dehydration, the body tries to conserve water, and thus water is reabsorbed from stool back into circulation, which leads to hardened stool and poor stool transit through the gut.
Nutritional facts about oranges
The orange, also known by its scientific name “Citrus sinensis“, which means sweet orange, is a fruit from the citrus family.
The orange has been said to originate in a region surrounding Southern China, Myanmar, and Northeast India. The earliest mention of the “sweet orange” was recorded in Chinese literature written in 314 BC.5
Oranges are super healthy, as they possess the following;
1. Immune system boosting effect
Oranges contain essential nutrients which in turn boost our body’s ability to fight off infections.
2. Blood and tissue formation
Oranges also play a great role in the formation of our red blood cells, and tissues like collagen.
3. High water content
Oranges contain a good quantity of water which helps to keep us hydrated.
Are oranges a great remedy for constipation?
The answer is yes.
This is because oranges contain a good amount of fiber.
Fiber helps speed up the transit of food in the digestive tract and softens stools, thus making it easier for stools to be excreted.6
Oranges also contain a flavonoid called “naringenin” which has been demonstrated to have laxative effects and thus implicated in the mechanism of relieving constipation.7
Freshly squeezed orange juice contains these beneficial components that help ease constipation, compared to some processed orange juice which contains artificial orange flavoring, rather than 100% orange fruit extract.
When buying pre-made juices from the store, read the label to make sure it is 100% orange fruit extract. Some pre-made fruit juices contain just fruit concentrate or flavoring and lots of added sugar.
The pulp of oranges also possesses fiber which helps keep things going in the gut.
Orange juice is also very useful to prevent constipation from happening.
Adding freshly squeezed orange juice to your meal plan and diet is not just nutritious, but saves you the pain and discomfort that constipation brings.
Is there a specific amount of orange juice I need to take for constipation?
Well as unbelievable as it sounds, oranges has its dose limits.
Yeah, orange juice is great and all, but gulping down an entire bottle of orange juice within a minute will cause more discomfort, as constipation most times is associated with bloating and loss of appetite.
Start with small quantities of juice, after which you increase the quantity gradually.
You could start with a tablespoon of juice, then slowly work it up to a cup of juice.
This way, you prevent worsening the discomfort already established by constipation.
Orange juice is beneficial to the body, but too much of everything most times turns out to be bad for you.
Taking too much orange juice leads to excess fiber intake and will cause stomach cramps and diarrhea.
Crazy right?
Intake of orange juice should be in moderation.
Other remedies for constipation
Asides from orange juice, there are other natural ways to ease constipation once it hits.
They include:
1. Drinking lots of water:
Water helps to soften the already hard stool, and ease defecation.
2. Taking fresh fruit
Fresh fruits are great sources of fiber and water, which help ease constipation. The pulp of the orange fruit has been shown to contain lots of fiber.
Other fruits that would be great to ease constipation include; watermelon, apple, pear, prunes, etc.
3. Fiber foods
Intake of fiber-rich foods e.g; vegetables, whole grains, oat bran, barley, nuts, seeds, beans, lentils, and peas. Fibers add bulk to stool, improve stool consistency, and may help them pass more quickly, which eases defecation.
Note:
If constipation persists, please consult with your physician, as it may require more intervention, or indicate something more serious.
How to prevent Constipation?
The saying “prevention is better than cure” is applicable in this condition.
Constipation is a very uncomfortable condition and is best prevented.
Constipation is mainly prevented with some lifestyle and dietary modifications which may include,
1. Intake of high fiber
Incorporatinh high-fiber meals into diet including; vegetables, whole grain cereals, beans, fruits, and bran.
2. Consume less low fiber foods
Reduction in the intake of meals with low-fiber content including; dairy, meat products, and processed food products.
3. Set a toilet routine
Understanding your defecation pattern, and trying to make it regular. It may be first thing in the morning, after meals, etc.
4. Stay hydrated
Drink approximately 8 to 10 glass of water daily.
5. Avoid stress
Try to avoid situations that may put you in stressful positions as much as possible.
6. Exercise regularly
Mild to moderate exercise, or normal day-to-day activities like short walks, house chores, etc.
7. Don’t delay your poop urge
Avoid delay of defecation once the urge comes.
Summary
Orange juice is extracted from oranges, which are very nutritious and essential in our diet.
Freshly squeezed orange juice is best preferred over most processed orange juice, as the latter sometimes contains artificial orange flavoring and not the real extract from the fruit.
Oranges are very potent in easing constipation, however, constipation is a symptom and not a disease on its own, thus always speak with your physician if constipation becomes more frequent and worrisome.
Constipation is very uncomfortable and inconvenient and is better prevented than treated.
