Pomegranate is a superfood with tons of health benefits. This juicy red fruit has vitamins and minerals with an abundance of antioxidants. But do you know pomegranate is extremely effective in constipation? This little fruit is filled with dietary fibers, which can help you easily pass stool. Let’s dive deep into the topic and find out how pomegranate is beneficial in constipation.
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What causes constipation?
Constipation is a state in which people feel difficulty in passing stools. Various reasons can result in constipation, such as poor eating habits, disease, specific medication, hormonal changes or little to no physical activity.
Dietary Fiber and Constipation
A low fiber diet is another common reason for constipation. Including a high fiber diet should be the first thing you should do to cure all your pooping problems. In mild to moderate cases of constipation, it works like a charm.
There are two types of dietary fibers present in foods, namely- soluble and insoluble. Soluble fiber makes stool soft and thus making it easy for you to poop. On the other hand, insoluble fiber causes a bulking effect. It does not absorb water like soluble fibers.
There is no standard measurement for daily fiber intake; however, one should consume at least 20-30gm of fiber daily.
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Are there any side effects of dietary fiber?
Although dietary fiber is extremely important for your healthy gut, you should always be careful while increasing your intake of dietary fibers. Initially, when you start increasing dietary fiber intake, your gut doesn’t have enough healthy bacteria to digest it, and this can cause bloating or gas.
What makes pomegranate effective in constipation?
Each pomegranate contains approximately 11 gm of dietary fiber. This means eating just one pomegranate a day could help you fulfill roughly 40-50% of your daily fiber requirements. Adding pomegranate with other high-fiber foods can do magic in constipation.
Apart from fiber, pomegranate has 78% of water content. Water is another helpful aid that makes you poop easily. Water or any other fluid you drink impacts your digestive health. It helps your gut in moving the food you eat to the intestine. It makes the process smooth and easy.
Pomegranate also contains sorbitol, which is a sugar alcohol. It helps pull water into the large intestine. More water in the intestine makes your stool softer and movable through the digestive tract.
Does pomegranate juice help you poop?
Yes, it will help you with constipation. But it is best if you eat pomegranate instead of drinking its juice. When you make juice out of the pomegranate, you are separating fiber content from it. Although it has water and sorbitol to help constipation, it won’t be as effective as the whole.
How much pomegranate juice should you drink for constipation relief?
Excess intake of any juice can harm your digestive health. It is always best to start with smaller quantities. For quicker results, avoid drinking pre-made or packed juice, as they contain preservatives & other chemicals which won’t help you in your constipation.
You can start with one serving of pomegranate juice per day. If it goes well for your constipation, you can increase it to 2-3 servings a day.
If you add pomegranate pulp to your juice, you are supplying more dietary fiber to your gut. A sudden increase in fiber intake can make your constipation worse. So always make sure to increase the consumption gradually.
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How does pomegranate help boost your gut health?
Insoluble fiber found in pomegranate acts as a prebiotic. This creates a laxative effect and helps in the easy passing of poop.
Prebiotic are the compounds in food that help in the growth of good gut bacteria and microorganisms. Prebiotic promote good bacterias to produce nutrients for your colon cell, leading to healthy digestive health.
It is always advisable to eat pomegranate whole rather than to drink juice. In this way, you take full advantage of the fiber content of pomegranate.
Do pomegranate seeds help with constipation?
According to various studies, seeds contain 50% of the fiber found in the pomegranate. While you might feel crunchy eating pomegranate seeds, it does have numerous health benefits. Pomegranate seeds contain nutrients and vitamins. It has vitamin E and magnesium. Although these are not in very large quantities, they do hold significance.
The fiber content in pomegranate seeds is what makes it effective for constipation. The seeds are edible and cause no harm to your health. However, if you have severe constipation, then you should consider chewing the seeds fully.
The pomegranate seeds have cellulose and lignin fiber. Both of these are insoluble fibers. Consuming more insoluble fiber is linked to a much lower risk of constipation. According to various studies, it has been found that around 80% of the fiber found in pomegranate is insoluble fiber. Insoluble fiber increases peristalsis movement and intestinal mobility.
Does pomegranate juice cause red stool?
Any food having natural or added coloring agents can make you poop reddish. It is not blood but just the color of your food. Pomegranate can also make your poop red. It is normal, and you need not worry about it. However, consult your doctor if you are getting red poops regularly, even if you have not eaten pomegranate or any other red-colored food.
Conclusion
Pomegranate is not only beneficial for your overall health, but it is also very good in treating your constipation naturally. It has fiber and sorbitol, which makes it effective for easy poop. Pomegranate has 78% water content, which makes bowel movement easy and gives you relief from constipation.
