Why does my stomach hurt after drinking pomegranate juice?
Pomegranate juice is a nutritious beverage loaded with antioxidants and other beneficial plant compounds. However, some people experience stomach pain after drinking it. This article explores the potential reasons why pomegranate juice may cause stomach discomfort and how to prevent or treat it.
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 Mediterranean countries, Southeast Asia, the United States, and elsewhere.
The juice is extracted from the arils, the seed pods inside the pomegranate. It takes about 800-1,000 arils to make one 8 oz glass of juice.
Pomegranate juice contains potent antioxidants, including punicalagins and anthocyanins, which give the juice its rich red color. It also contains vitamins C and K, folate, and small amounts of fiber and protein.
Some research shows pomegranate juice may help:
- Lower blood pressure
- Reduce LDL “bad” cholesterol
- Slow progression of atherosclerosis (plaque buildup in arteries)
- Improve blood flow
- Fight viral and bacterial infections
- Suppress growth of cancer cells
However, despite these benefits, some people experience stomach pain after drinking pomegranate juice.
What Causes Stomach Pain After Drinking Pomegranate Juice?
There are several possible reasons why pomegranate juice may provoke stomach pain in some people:
1. Fructose Malabsorption
Pomegranate juice contains approximately 10 grams of fructose per 8 oz serving. Fructose is a naturally occurring sugar found in fruits and honey.
Some people don’t absorb fructose properly due to a condition called fructose malabsorption. When fructose isn’t absorbed in the small intestine, it passes to the colon where it pulls water into the intestinal lumen. This can result in bloating, gas, cramps, and diarrhea.
People with irritable bowel syndrome (IBS) are more prone to fructose malabsorption.
2. FODMAPs
FODMAPs are short-chain carbohydrates that may worsen digestive symptoms. They include fructose, lactose, fructans, galactans and polyols.
Pomegranate juice contains some FODMAPs, including fructose and small amounts of sorbitol. FODMAP sensitivity is common in people with IBS and other functional gut disorders. Restricting high-FODMAP foods often helps reduce digestive symptoms.
3. Natural Acids
Pomegranates contain organic acids like citric, malic, tartaric and oxalic acids. These natural fruit acids give pomegranate juice its tangy flavor. However, they may provoke stomach pain, nausea or reflux symptoms in some people, especially in large amounts.
4. Pesticide Residues
Conventionally grown pomegranates may contain small amounts of pesticide residues. For certain individuals, exposure to these chemicals could potentially irritate the digestive tract. Choosing organic pomegranate juice can help minimize exposure.
5. Individual Sensitivity
Some people may experience stomach discomfort after drinking pomegranate juice due to an individual sensitivity. The digestive system is complex and sensitive. Substances considered healthy by most can provoke symptoms in those with intolerances.
Tracking symptoms and eliminating pomegranate juice for a period can help determine if it is causing individual stomach troubles.
Factors That Increase Risk of Stomach Pain
Certain factors can increase susceptibility to stomach upset from pomegranate juice:
- Fructose malabsorption or FODMAP sensitivity
- Pre-existing stomach condition – IBS, gastritis, peptic ulcer, etc
- Drinking large quantities
- Drinking juice that is very cold or carbonated
- Consuming juice on an empty stomach
- Drinking juice that has sat open and spoiled
Being aware of these risk factors can help guide intake of pomegranate juice.
Ways to Prevent Stomach Pain from Pomegranate Juice
Here are some tips to help prevent stomach ache from pomegranate juice:
Start with a Small Amount
When introducing pomegranate juice, begin with just 2-4 oz diluted with water. Drink with a meal. Slowly increase amount if tolerated. This allows the body to adjust.
Avoid Drinking On An Empty Stomach
Drink pomegranate juice with food or soon after eating. Having food in the stomach dilutes the juice’s acids and natural chemicals.
Drink Juice at Room Temperature or Warmed
Very cold beverages can provoke GI distress. Allow juice to come to room temp before drinking or warm slightly.
Choose 100% Juice with No Added Sugars
Added sugars like sucrose and high fructose corn syrup can exacerbate stomach issues. Read labels and choose 100% pomegranate juice with no added sweeteners.
Drink Juice in Moderation
Limit juice portions to 4-8 oz per serving. Larger amounts are more likely to cause symptoms in sensitive individuals.
Consider Pomegranate Extracts
Pomegranate extracts in supplement form may be easier to tolerate. The dose can also be controlled. However, supplements lack the full nutrition of juice.
Try Diluting Juice with Water
For those sensitive to acids, diluting pomegranate juice with water may help prevent stomach upset. Start with half water, half juice.
Treatments for Pomegranate Juice-Related Stomach Pain
If pomegranate juice gives you stomach pain, here are some ways to help treat and relieve symptoms:
Take Over-the-Counter Antacids
Antacids like Tums, Rolaids, or Maalox can help neutralize stomach acidity from juice. They provide quick relief for mild symptoms.
Try Activated Charcoal
Activated charcoal supplements may help relieve gas and bloating from fructose in juice. Charcoal binds to gases that cause these symptoms.
Consider Probiotics
Daily probiotic supplements support healthy gut flora, improve digestion, and reduce inflammation. They may help the gut tolerate pomegranate juice better.
Avoid Juice for a Few Weeks
Giving the digestive system a break from pomegranate juice for 2-4 weeks allows inflammation to resolve. After a juice ‘reset’, the stomach may tolerate it better.
Take Anti-Gas Medications
Over-the-counter medications like simethicone can help relieve painful gas and bloating from drinking juice.
Use Heating Pads or Hot Water Bottles
Applied heat from heating pads, hot water bottles, etc can alleviate stomach cramps and muscle tension caused by juice.
Choose Alternatives to Juice
Other ways to get antioxidants from pomegranates include eating the arils directly, opting for extracts, or choosing different fruits low in FODMAPs.
When to See a Doctor
In most cases, stomach pain from pomegranate juice improves quickly with home treatment. However, contact your doctor if:
- Pain is severe or persistent
- You experience fever, bloody stool, nausea/vomiting
- Symptoms last longer than 3 days
- You have a chronic GI condition that worsens
Seek prompt medical care for serious symptoms, as they may indicate something beyond just juice sensitivity.
The Bottom Line
Pomegranate juice has many evidence-based health benefits, but can also cause stomach discomfort in some individuals. Fructose, FODMAPs, acids and pesticides may play a role. Those with IBS and other GI issues are most prone to pain.
Drinking juice in moderation, with food, diluted and warmed can often help minimize adverse symptoms. Slowly acclimating to the juice and using OTC treatments can relieve discomfort. For persisting pain or severe symptoms, see your doctor to address the underlying cause.
In most cases, pomegranate juice can be enjoyed safely by starting slow and making adjustments as needed. Paying attention to the body’s response and limiting or avoiding juice if it repeatedly causes gastric distress are important ways to maintain long-term digestive health.
Summary Table: Reasons for Stomach Pain from Pomegranate Juice
| Reason | Description |
|---|---|
| Fructose Malabsorption | Inability to properly absorb fructose, which pulls water into the intestine causing diarrhea and cramping |
| FODMAPs | Short-chain carbs including fructose, sorbitol and others that can provoke IBS symptoms |
| Natural Acids | Organic acids like citric, malic, tartaric and oxalic acids may aggravate those prone to reflux or stomach pain |
| Pesticide Residues | Small amounts of pesticides on conventionally grown pomegranates may irritate the GI tract in sensitive people |
| Individual Sensitivity | Some people may react to compounds in pomegranate juice despite it being generally well tolerated |
Summary Table: Tips to Prevent and Treat Stomach Pain
| Goal | Strategies |
|---|---|
| Prevent Pain |
|
| Treat Pain |
|
Conclusion
Pomegranate juice is a nutritional powerhouse that can benefit health in many ways. However, its fructose content, acids and other compounds may trigger stomach pain in some people prone to digestive issues. Being aware of risk factors, starting slowly with juice, and using preventive strategies and home treatments can allow most people to enjoy pomegranate juice safely. Paying attention to the body’s signals and stopping juice if severe or persistent pain occurs is key. In most cases, pomegranate juice can be a healthy addition to the diet if introduced properly.