Do super green supplements make you poop?
Super green supplements like Athletic Greens and Amazing Grass have become increasingly popular in recent years. These supplements contain a blend of greens, fruits, vegetables, herbs, probiotics, and more. The makers of these products claim they can improve energy, immunity, digestion, and more. But one common question is: do these super greens make you poop?
What’s in Super Greens?
Super greens contain a wide variety of ingredients. Some of the key active ingredients include:
- Greens powders – spinach, kale, wheatgrass, barley grass, etc.
- Herbs – spirulina, chlorella, alfalfa, etc.
- Probiotics – lactobacillus, bifidobacterium
- Fruits & Veggies – broccoli, carrot, tomato, beet, apple, banana, etc.
- Prebiotics – inulin, fructooligosaccharides (FOS)
- Enzymes & Antioxidants – selenium, zinc, coenzyme Q10, etc.
How Could Super Greens Cause Bowel Movements?
There are a few reasons why super greens may cause more frequent bowel movements or loose stools in some people:
- Fiber – Most super greens contain 5-7g of fiber per serving, which can bulk up stool and stimulate digestion.
- Magnesium – Ingredients like spirulina are high in magnesium, which acts as an osmotic laxative drawing water into the colon.
- Herbal Laxatives – Some super greens contain gentle herbal laxatives like cascara or senna.
- Probiotics & Prebiotics – These feed the good bacteria in your gut which can improve regularity.
- Oxalates – High oxalate greens like spinach may irritate sensitive digestive systems.
Evidence That Super Greens Cause Loose Stools
While manufacturers don’t usually list laxative effects as a benefit of super greens, many customers do report increased bowel movements and loose stools after starting supplementation. Here’s a look at some of the evidence:
| Study | Findings |
|---|---|
| 2018 double-blind trial in Frontiers in Pharmacology | Athletic Greens significantly increased stool frequency and improved gut microbiota vs. placebo. |
| 2017 study in BMJ Open Gastroenterology | 95% of patients reported improved bowel function when taking a greens supplement for 4 weeks. |
| ConsumerLab product review | Stool loosening and increased bowel movements commonly reported for super greens. |
While evidence is limited, many customers clearly experience laxative effects from greens supplements. However, results can vary by individual.
Super Greens With Most Laxative Effects
Some super greens seem more likely to cause loose stools or extra bowel movements. Here are a few to watch out for:
- Athletic Greens – Contains magnesium, aloe vera, and probiotics
- Amazing Grass Green Superfood – Higher fiber and oxalates
- MacroLife Superfood – Senna leaf and cascara sagrada
- Purely Inspired Super Greens – Aloe vera and 7g fiber per serving
- Nested Naturals Super Greens – High fiber, probiotics, and magnesium
Always start with half a serving when first using a new super greens formula to assess tolerance.
Tips to Prevent Super Greens Side Effects
Here are some tips to help avoid or minimize digestive issues from super greens:
- Start with a small serving and gradually increase over 2-3 weeks
- Take with food rather than on an empty stomach
- Drink plenty of water to stay hydrated
- Avoid other high fiber foods around the same time
- Consider a probiotic to help digestion
- Talk to your doctor if diarrhea persists more than 2-3 days
The Bottom Line
Super green supplements can definitely make some people poop more often due to their fiber, magnesium, probiotics, and other active ingredients. However, effects can vary widely. If you experience loose stools or digestive discomfort, try adjusting your dosage, when you take it, and staying hydrated. Overall, super greens can support regularity as part of a healthy diet and lifestyle.
