Pomegranate juice has become increasingly popular in recent years due to its potential health benefits. Some people drink pomegranate juice because it contains antioxidants and may help reduce inflammation. However, others wonder if drinking too much can have a laxative effect.
This article examines the evidence on whether pomegranate juice acts as a natural laxative when consumed regularly or in large amounts.
What is pomegranate juice?
Pomegranate juice is made from the fruit of the pomegranate plant. The pomegranate originated in the Middle East but is now grown in warmer climates around the world.
To make pomegranate juice, the seeds and aril (juicy pulp surrounding the seeds) are extracted and pressed. The resulting juice is tart yet sweet and deep red in color.
In addition to water and carbohydrates, pomegranate juice is a good source of:
- Vitamin C
- Vitamin K
- Folate
- Potassium
It also contains various plant compounds, including punicalagins, anthocyanins, ellagic acid derivatives, and tannins. These plant compounds give pomegranate juice its antioxidant and anti-inflammatory properties.
Laxative effects of pomegranate juice
Pomegranate juice may have a laxative effect because it contains soluble fiber and ellagitannins that can promote bowel movements when consumed in large quantities.
Soluble fiber
Pomegranate juice is a source of soluble fiber. An 8 ounce (240 ml) serving provides about 0.5 grams of fiber, approximately 2% of the Daily Value (DV).
Soluble fiber from foods like fruits and vegetables can help soften stool and add bulk, which may stimulate bowel movements.
One study gave constipated elderly people 6 grams of pomegranate peel extract or a placebo every day for 4 weeks. The pomegranate extract group had significantly more weekly bowel movements compared to the placebo group.
The researchers attributed this laxative effect to the high content of soluble fiber and ellagitannins in pomegranate peel extract.
Ellagitannins
Pomegranate juice also contains high levels of ellagitannins, which are polyphenols found in many fruits and berries.
Animal studies indicate that ellagitannins may promote gut health and regularity through several mechanisms, including:
- Increasing bile production. Bile helps digest fats and acts as a natural laxative in the colon.
- Boosting levels of short-chain fatty acids. These molecules support the cells lining your colon.
- Providing probiotic benefits. Ellagitannins help stimulate the growth of beneficial bacteria in your intestines.
Additionally, ellagitannins seem to make stools softer and enhance intestinal contractions, allowing food to move through your digestive tract more rapidly.
How much pomegranate juice is too much?
Moderate amounts of pomegranate juice are unlikely to cause loose stools or diarrhea. However, drinking large quantities may have a laxative effect.
There’s no standard recommended dosage, but intake is typically around 8 ounces (240 ml) per day. Consuming more than 16–24 ounces (500–700 ml) — especially on an empty stomach — could trigger diarrhea in some people.
The laxative threshold can vary based on an individual’s sensitivity. Those with irritable bowel syndrome (IBS) or an intolerance to FODMAPs may need to limit their portions to 4–6 ounces (120–180 ml) to prevent loose stools and abdominal discomfort.
Other causes of laxative effects
In addition to its fiber and ellagitannins, there are a few other reasons why pomegranate juice may cause loose stools:
Sorbitol
Pomegranate juice contains small amounts of sorbitol, a sugar alcohol that can have a laxative effect when eaten in excess.
One study in 17 healthy people found that eating 50 grams of sorbitol significantly accelerated bowel movements.
However, an 8-ounce (240-ml) serving of pomegranate juice provides just over 1 gram of sorbitol, which is unlikely to cause issues.
Fructose
Like all fruit juices, pomegranate juice is high in fructose. Consuming excessive fructose may cause diarrhea and stomach pain in those with a fructose intolerance.
While a fructose intolerance is uncommon, it’s most likely to occur after drinking fruit juice on an empty stomach. Starting with a small 4-ounce (120-ml) glass and having it with a meal can help minimize symptoms.
Pesticides
Pomegranates are on the Environmental Working Group’s Dirty Dozen list, meaning they are frequently contaminated with pesticide residues.
Pesticides are toxic chemicals that may irritate your digestive tract. Choosing organic pomegranate juice or washing conventional produce before juicing can help reduce your exposure.
Individual tolerance
Keep in mind that people can react differently to the same food. While pomegranate juice may have a slight laxative effect for some, others may not experience any issues.
Your individual tolerance comes down to factors like:
- The natural sensitivity of your digestive system
- Your gut microbiome
- Whether you’re used to eating foods high in fiber, sorbitol, and ellagitannins
- Other aspects of your diet and lifestyle
Pay attention to how your body reacts each time you try pomegranate juice or any new food.
Tips for preventing laxative effects
Here are some tips to help prevent pomegranate juice from causing loose stools:
- Start with a small 4–6 ounce (120–180 ml) serving.
- Drink it with solid foods rather than on an empty stomach.
- Stick to no more than 8–12 ounces (240–350 ml) per day.
- Choose 100% pure juice without added sugars.
- Avoid drinking excess juice for several days in a row.
- Be cautious if you have IBS or a fructose intolerance.
- Drink plenty of water to stay hydrated.
Benefits outweigh laxative risk
Despite the potential for loose stools if overconsumed, keep in mind that pomegranate juice has an impressive nutrition profile and health benefits.
Some research shows it may:
- Reduce inflammation
- Lower blood pressure
- Inhibit plaque buildup in arteries
- Improve memory in those with dementia
- Have anticancer effects against prostate cancer cells
For most people, drinking pomegranate juice in moderation should not cause any issues. However, those with chronic digestive problems may want to be cautious and limit intake to small servings.
Additionally, pomegranate juice is very high in sugar. Consuming large amounts on a regular basis can potentially contribute to weight gain and other negative effects. It’s best to limit juice and focus on getting your nutrients from whole fruits and vegetables instead.
The bottom line
Pomegranate juice contains soluble fiber, sorbitol, and ellagitannins that may loosen stools in some people when consumed in high amounts.
Drinking more than 8–12 ounces (240–350 ml) per day or consuming juice on an empty stomach seems to be the most common trigger.
Those with IBS, fructose intolerance, or an especially sensitive digestive system may need to limit intake to smaller 4–6 ounce (120–180 ml) servings.
Overall, the benefits of pomegranate juice likely outweigh the risks for most people. Just be cautious with portion sizes and make sure to drink it with solid foods.
The data
| Serving size | Calories | Sugar | Fiber |
|---|---|---|---|
| 8 oz (240 ml) | 120 | 19 grams | 0.5 grams |
| 12 oz (350 ml) | 180 | 28 grams | 0.8 grams |
| 16 oz (470 ml) | 240 | 38 grams | 1 gram |
This table shows the calories, sugar, and fiber contents in different serving sizes of pomegranate juice.
