Low-fiber intake can lead to constipation. Pomegranates can prevent or treat constipation, as they’re rich in fiber. Just a 4″ pomegranate has more fiber than most Americans consume in a day!
Common causes of constipation
Constipation is an unsatisfactory defecation. People with constipation experience infrequent stools or difficult stool passage.
About 12-19% of people in North America have constipation issues.
There are many causes of constipation. Organic disease, medication, neurological or systemic issues can cause constipation. Even stress or depression have been linked to constipation.
Not consuming enough fiber is a common cause of constipation as well. Actually, increased fiber intake should be the first step for dealing with constipation problems.
Is fiber good for constipation?
Modern Western diets lack of adequate amounts of fiber. Fiber can relieve mild to moderate constipation symptoms. A high intake of dietary fiber has been linked to easy defecation.
There are 2 types of dietary fiber. Soluble and insoluble. They’re both naturally 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 29-35 grams of fiber per day. Although there isn’t a standard recommended daily fiber intake, consuming at least 29 g of fiber a day has been 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, probably you 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, high fiber intake may cause discomfort.
Therefore, it’s better to gradually increase fiber intake. First, improve your fiber tolerance. Start eating low doses of fiber at first.
Drinking juices, water & regular exercise may help you poop
Moreover, people who have constipation issues should regularly drink water. Dehydration is bad for constipation issues. Drink at least 8 glasses of water a day. After all, water is crucial for weight loss. It’s involved in fat burning.
Another way to deal with constipation is by exercising. There is no need for intense workouts. Walking is enough. The more, the better, though.
If constipation isn’t improved, consult your health care provider. There are many factors that could lead to constipation.
What type of food is good for constipation?
Increased dietary fiber intake can help children and adults with constipation problems.
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.
Fruits and vegetables are high in water as well. They help us stay hydrated. Dehydration can also cause constipation. For instance, cucumber, and watermelon can hydrate you, as they’re 96% and 92% water, respectively.
Fruit juice consumption, like lemon, cranberry or blueberry juice, is also beneficial for constipation. Fruit juices contain electrolytes, high-quality water, and antioxidants!
Do pomegranates make you poop?
What about pomegranates? Can they actually help you with constipation?
According to the USDA, pomegranates have 4 g of dietary fiber per 100g. That’s 15% of the Daily Value (DV). Furthermore, a whole pomegranate has more than 11 g of fiber, or 40% of the DV.
Just a pomegranate contains more fiber than most Americans consume in a day! In addition, pomegranates are good for hydration. Pomegranate seeds are 78% water. Hence, eating just a pomegranate a day could make you poop.
As a rule of thumb, eating foods high in fiber and water are good for treating constipation.
Does pomegranate juice make you poop?
Pomegranates could make you poop, but what about pomegranate juice?
Certainly, pomegranate juice has many health benefits. Above all, it’s packed with antioxidants. We should drink moderate amounts, despite its high calorie content.
However, although, pomegranate juice has more sugars per 100g than whole pomegranates, even people with diabetes could drink moderate amounts!
Pomegranate juice may also help you poop, as they promote hydration of the body. Not only they’re rich in high-quality water, but also they’re rich in electrolytes.