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Eating an apple a day can keep you out of the doctor’s office, but can eating an orange a day prevent constipation?
A woman on Instagram claimed in a viral video that eating a whole orange (peel and all) can cure constipation in just a few minutes.
The video was originally posted in December 2022 and only recently went viral after she re-posted it in December 2023, garnering a total of 23.6 million views.
Instagrammer @lilsipper offers a step-by-step “cure” for constipation that involves washing the outside of an orange, slicing it into wedges, sprinkling each slice “heavy” with cinnamon and cayenne pepper, and eating the whole thing, skin and all. ” he shared.
“Wait 5-10 minutes and the rest is over!” she wrote.
Bethany, the woman behind the account, says, “Oranges contain naringenin, a type of flavonoid that has been shown to be effective in alleviating constipation, and research has also shown that naringenin has laxative effects. He explained that this is because “it has been shown.”
She wrote in the caption, “Cayenne pepper and cinnamon contain capsaicin, which activates TRVP1 receptors (found not just in your mouth, but throughout your body and gastrointestinal tract) and stimulates your gastrointestinal tract. It makes things go through very quickly!” he added.
But does this tangy concoction really work?
While whole oranges are certainly high in fiber and water (two elements known to help relieve constipation), there’s nothing special about oranges that makes you want to go to the bathroom. Nothing, experts say.
“The fiber in orange peels is not unique compared to other fibers,” Amy Brownstein, R.D., nutritionist, and nutritionist, told Health magazine.
Orange peels are usually safe to eat, but be sure to wash them thoroughly, as harmful substances such as pesticides and bacteria may be present on the surface.
However, some people may experience negative side effects from peels.
“Orange peel can cause an upset stomach for some people, so start with a small amount,” says Venhuizen.
Brownstein added, “The texture and flavor of orange peels can tolerate or exacerbate jaw and chewing problems.”
An orange with its peel on is 82% water and contains 7 grams of fiber, which may be a lot, but it’s also less likely to send you running to the bathroom. This is especially true for people who are susceptible to or suffer from constipation. From IBS.
“If you’re prone to constipation, there’s no way you’ll see immediate results from eating high-fiber foods. That’s not what fiber does,” says Daniel Venhuizen, registered dietitian and owner of Food Sense Nutrition. (MSc, RD) told Health magazine.
“Dietary fiber promotes regularity, but it takes many hours for the fiber to reach the colon and help reduce constipation,” she said.
But while Bettany was right about oranges containing naringenin, studies showing that this antioxidant has laxative effects have only been done on animals.
“Unfortunately, there are no studies to date on the use of naringenin for constipation in humans,” VenHuizen said. “His two studies in mice and rats shed some light on how naringenin supports regularity, but the same findings cannot be applied to humans.”
Bethany also claims that cayenne pepper and cinnamon contain capsaicin, which activates the TRVP1 receptor, and while that may be true, there are some stipulations to this claim.
“Both cinnamon and cayenne are high in a compound called capsaicin,” Venhuizen says. “High doses of capsaicin can trigger receptors that tell your intestines to start moving.”
Some people experience bowel movements after consuming cayenne pepper or cinnamon, but they likely won’t happen right away, and consuming these spices may also make your symptoms worse.
“Increased activation of TRVP1 receptors by consuming cinnamon and cayenne may increase gastrointestinal pain and discomfort, rather than directly stimulating the gastrointestinal tract,” explains Dr. Brownstein. did.
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