More than 4 million Americans suffer from constipation regularly. Most of the time, it can be linked to lifestyle, but other factors also influence the frequency and consistency of your bowel movements, such as age, travel and medications. While plenty of medications are available to improve constipation, many people want natural methods for relief and find themselves turning to alternative remedies. Eating chokeberries isn’t one them.
Evidence
Although chokeberries may prove beneficial in managing certain chronic conditions, such as coronary artery disease and diabetes, modern research doesn’t suggest it has any effect on bowel movements. The procyanidins, anthocyanins and phenolic acids found in chokeberries act as antioxidants in the body. Generally, antioxidants neither promote nor prevent constipation. Claims of the contrary are anecdotal at best.
Misconception
The misconception that the chokeberry affects bowel movements is likely the result of other fruits containing anthocyanins, namely the bilberry. Bilberry, also known as huckleberry or whortleberry, has long been used as a treatment for diarrhea. It’s believed — at least in traditional folk medicine — that the tannins of bilberry relieve any inflammation of the intestinal tract that may be causing loose stools. Scientific evidence, however, is lacking to support such a claim.
Self-Care Measures
Rather than self-prescribing chokeberries to treat constipation, increase your intake of both fiber and fluids. Inadequate fiber and fluid intake can slow down the intestinal passage of waste, notes the National Institute of Diabetes and Digestive and Kidney Diseases. Men should try to eat at least 30 grams of fiber a day, while women need at least 20 grams. Chokeberries do contain fiber, so the fruit can be used to reach your recommended daily allowance. But they contain only 1 1/2 grams per ounce. With fluids, try to get more than 64 ounces a day — or eight 8-ounce glasses.
Increasing your level of physical activity can also help. It appears that physical activity can stimulate intestinal activity; so getting regular exercise can often improve bowel function. A good goal is at least 30 minutes of moderate-intensity cardio most days of the week.
Medical Treatments
If self-care fails to improve constipation, consider taking a fiber supplement. Like any dietary supplement, a fiber supplement can help you reach the recommended daily allowance of this nutrient. Fiber adds bulk to your stool, making it much easier to pass. If your bowel movements are still infrequent, talk to a doctor before taking any laxatives or stool softeners. A medical professional may decide to prescribe a chloride channel activator or 5-HT-4 agonist to improve the fluid content of your stool, helping correct constipation.
References
- Phytotherapy Research: The Clinical Effectiveness of Chokeberry – A Systematic Review
- University of Maryland Extension: Aronia – An Old Fruit Crop, New to Maryland Farms
- Journal of Biomedicine and Biotechnology: Anthocyanins and Human Health – An In Vitro Investigative Approach
- MayoClinic.com: Constipation
- National Digestive Diseases Information Clearinghouse: Constipation
- University of Maryland Medical Center: Bilberry
- Harvard School of Public Health: Fiber
- Nutrition and You: Chokeberry (Aronia) Nutrition Facts
