More and more people have constipation problems. Data shows that about 12-19% of people in North America have constipation issues. (1) Could pomegranates make you poop?
Common causes of constipation problem
Constipation is an unsatisfactory defecation. People with constipation experience infrequent stools or difficult stool passage.
There are many causes of constipation. Organic disease, medication, neurological or systemic issues can cause constipation. Even stress or depression has linked to constipation (1).
But, not consuming enough dietary fiber is a common cause of constipation, as well. Actually, increased fiber intake should be the first step for dealing with constipation (2).
Is dietary fiber good for constipation?
Western diets lack of adequate dietary fiber intake. Fiber can relieve mild to moderate constipation symptoms. A high daily intake of dietary fiber has linked to easy defecation.
There are 2 types of dietary fiber. Soluble and insoluble. They’re both present in foods.
Soluble fiber absorbs water. This type of fiber makes stools gelatinous, making their passage easy. On the other hand, insoluble fiber has a bulking action. Insoluble fiber doesn’t dissolve in water.
We should consume about 20-35 grams of fiber per day (2). Although there isn’t a standard daily recommended fiber intake, consuming at least 20 gr of fiber daily has linked to many health benefits.
Can dietary fiber be bad for you?
If you follow a Western diet and you have a hard time pooping, you probably don’t consume enough fiber. For instance, studies have shown that only 5% of Americans consume adequate amounts of fiber.
If you go plant-based, you’ll suddenly increase your daily fiber intake. As you don’t have enough bacteria in your gut, to deal with all the excess fiber, you’ll probably experience abdominal gas and bloating. Therefore, sudden fiber intake may cause discomfort.
Therefore, it’s better to increase fiber intake gradually. Firstly, improve your fiber tolerance. So, start eating low doses of fiber. Increase dietary fiber intake gradually.
Drinking juices and water & regular exercise could help you poop
Moreover, people who have constipation issues should drink water regularly. Especially, when they’re increasing fiber intake. Certainly, dehydration is bad for constipation issues.
Another way to deal with constipation is through exercise (2). There is no need for demanding exercise. Walking could help. The more, the better, though.
If the constipation can’t be improved, consult your health care provider. Low fiber intake is only one reason for constipation. There are many more.
What type of food is good for constipation?
Increased dietary fiber intake can treat constipation in children and adults (3).
Foods high in fiber are pretty helpful. Only plant-based foods are high in fiber, though. Whole cereals, vegetables and fruits are the best sources. Seeds and nuts, as well.
As a bonus, fruits are high in water, as well. Dehydration can cause constipation.
Moreover, a cucumber may contain up to 2 grams of fiber (4). You can eat as much as you want. 100 gr of cucumber has only 12 calories. Certainly, cucumber could make you poop, hydrate you, and also help you lose weight effortlessly.
Do pomegranates make you poop?
What about pomegranates? Can they actually help you with constipation?
According to the USDA, pomegranates has 4 gr of dietary fiber, per 100 gr (5). That’s 15% DV (Daily Value).
Furthermore, a whole pomegranate has more than 11 gr of fiber. That’s about 40% DV.
Eating just a pomegranate, you’ll consume more fiber, than most Americans do. Practically, eating a pomegranate could make you poop. Additionally, pomegranates are good for hydration. Pomegranate seeds contain 78% water.
As already said, eating foods high in fiber and drinking water is good for constipation.
Does pomegranate juice make you poop?
Pomegranates could make you poop, but what about pomegranate juice?
Certainly, pomegranate juice has many health benefits. Young glowing skin is one of them.
Unfortunately, pomegranate juice isn’t food that could help you poop. Mainly, due to the absence of dietary fiber. Pomegranate juice doesn’t contain any fiber. So, although it’s rich in antioxidants and other health-promoting nutrients, it isn’t good for constipation.
As a rule of thumb, eat whole plant-based foods. They’re naturally high in fiber. Processed or animal-based foods lack of fiber.