Is pomegranate a laxative?

Pomegranates are a nutritious fruit that have many potential health benefits. Some people claim that pomegranates have laxative properties and can help relieve constipation. In this article, we’ll look at the evidence behind whether pomegranates can act as a natural laxative.

What are pomegranates?

Pomegranates are a fruit that grow on small trees or shrubs. They originated in the Middle East but are now grown in Mediterranean countries, parts of Asia, the United States, and elsewhere.

The pomegranate fruit is roughly the size of an apple, with a tough outer skin that ranges in color from yellow to deep red. Inside are hundreds of edible seeds contained in compartments lined with papery white membranes.

Pomegranates have been used for medicinal purposes for thousands of years in various cultures. In recent years they have gained popularity because of their high antioxidant and anti-inflammatory properties.

Nutritional profile of pomegranates

Pomegranates are packed with important vitamins, minerals, and other beneficial plant compounds. Some of the nutrients found in a 100 gram serving of pomegranate seeds include:

• Fiber – 7 grams
• Protein – 3 grams
• Vitamin C – 16% of the Daily Value (DV)
• Vitamin K – 16% of the DV
• Folate – 12% of the DV
• Potassium – 12% of the DV

Pomegranates also contain powerful antioxidant polyphenols including tannins and anthocyanins, which give the fruit its vibrant red color. These antioxidants are linked to anti-inflammatory, anticancer, anti-obesity, and neuroprotective benefits.

Evidence for pomegranate’s laxative effects

There are several reasons why pomegranates may have a laxative effect for some people:

• Fiber content – Pomegranates contain dietary fiber, including soluble and insoluble varieties. Fiber adds bulk to stool and is linked to increased regularity.
• Polyphenols – Compounds like anthocyanins in pomegranates may modulate gut bacteria in ways that influence digestion and stool frequency.
• Astringent effect – The tannins in pomegranate have an astringent or “drying” effect that can stimulate contractions in the digestive tract.
• Muscle relaxation – Some research shows pomegranate extracts can relax smooth muscles in the digestive system, allowing for easier passage of stool.

However, most of the evidence for pomegranate’s laxative potential comes from animal and laboratory studies. Human clinical trials are generally lacking.

Animal and laboratory studies

Some of the animal and laboratory studies investigating pomegranate extract and constipation include:

• In mice with diet-induced constipation, pomegranate juice increased fecal output, accelerated gastrointestinal transit, and improved symptoms of constipation.
• Pomegranate peel extract improved constipation in mice by enhancing smooth muscle contraction in the colon in a similar way as a common laxative drug.
• Compounds isolated from pomegranate peel relaxed muscle tone in laboratory studies on guinea pig ileum samples, suggesting a laxative effect.
• Pomegranate extract decreased stool weight and consistency in rats, while increasing smooth muscle contractions in isolated rat ileum samples.

While promising, these types of studies have major limitations when applying their results to humans. More clinical research in people is needed.

Anecdotal evidence in humans

There are plenty of anecdotal reports online of people experiencing a laxative effect after eating pomegranates. For example:

• “Every time I eat pomegranate seeds, I end up with diarrhea the next day without fail.”
• “Pomegranate juice gives me stomach cramps and makes me poop a lot.”
• “Anyone else nearly poop themselves after eating pomegranates?”

While anecdotal, these experiences suggest pomegranate may have a laxative effect in some people. The fiber, tannins, and other compounds may stimulate bowel movements, especially when people aren’t used to consuming pomegranates regularly.

Dosage for laxative effect

There are no established guidelines for how much pomegranate to take to relieve constipation. Based on the nutrition facts, a serving of around 125 grams or 1 cup of pomegranate seeds would provide 7 grams of fiber, which may help get things moving.

Drinking 8-12 ounces of pure pomegranate juice or eating 1-2 whole pomegranates may also provide a decent dose of fiber and other plant compounds that could stimulate bowel movements.

However, effects likely vary between individuals based on the severity of their constipation, as well as the form and dose of pomegranate consumed.

Other natural laxative foods

In addition to pomegranates, other fruits, vegetables, nuts and seeds that may help alleviate constipation include:

Food	Potential laxative compounds
Prunes	Fiber, sorbitol
Figs	Fiber, phenolic compounds
Apples	Fiber, polyphenols
Pear	Fiber, sorbitol
Beans	Fiber, oligosaccharides
Broccoli	Fiber, sulforaphane
Spinach	Fiber, minerals
Flaxseed	Fiber, phenolic compounds

In many cases, eating these foods in whole form, rather than juicing them, provides the most benefit for relieving constipation.

Possible side effects

Eating pomegranates is generally considered safe with minimal side effects. However, some people may experience:

• Digestive issues – In addition to their laxative effect, pomegranates contain fructose and sorbitol, sugars that can sometimes cause gas, bloating, and diarrhea when eaten in excess.
• Allergies – Allergies to pomegranates are rare but have been documented. Symptoms may include itching, hives, swelling, and anaphylaxis in severe cases.
• Medication interactions – Pomegranate may interact with blood pressure and blood thinning medications due to its natural antioxidant compounds.

To avoid potential issues, introduce pomegranates slowly into your diet and consult your healthcare provider if you take medications that could interact with pomegranate.

Should you use pomegranate as a laxative?

Using pomegranate as a natural laxative may be beneficial for some people struggling with occasional constipation. Pomegranates provide a healthy dose of fiber, antioxidants, and other plant compounds that seem to aid regularity.

However, there is limited clinical evidence specifically proving pomegranate’s effectiveness as a laxative in humans. More research is still needed.

It’s best to use caution and moderation when eating pomegranates for their laxative effects. Consuming too much could lead to loose stools or diarrhea.

Also keep in mind that sudden increases in fiber intake can sometimes make constipation worse temporarily before improving stools. Be patient and persistent when using high fiber foods as natural stool softeners.

If chronic constipation persists, see your doctor to identify any underlying causes. Laxatives should not be used as a long-term solution without medical supervision.

The bottom line

Some limited evidence suggests pomegranates may have a laxative effect due to their fiber, antioxidants, and other plant compounds. However, human data is lacking and the optimal dosing is unknown.

Pomegranate is generally safe to consume as part of balanced diet. But introduce it gradually and pair it with adequate hydration to minimize adverse side effects. Speak to your healthcare provider before using pomegranate to treat persistent constipation issues.

While pomegranate shows promise as a natural laxative, more clinical research in humans is required to confirm its efficacy and safety. But adding a serving or two of this nutritious fruit to your diet could be a healthy way to potentially keep your digestive system regular.