Constipation is a condition that affects people and children of all ages. According to American Family Physician, approximately 33 million adults in the United States have this condition. While a number of factors may cause constipation, a change in your eating habits is one of the most effective treatments. Increasing your intake of high-fiber foods like pomegranates may help.
Just be sure to drink plenty of fluids as you increase your fiber consumption to minimize stomach cramping and excess gas. Drink at least six to eight daily glasses of clear, caffeine-free liquid. Talk to your doctor if you have problems with recurrent constipation.
Boost Fiber Intake
If you're constipated, you may not be consuming enough fiber. According to the current Dietary Guidelines for Americans, men need 28 to 34 grams (g) of fiber per day and women need 22 to 28 g per day, with fiber needs decreasing as you age.
According to the U.S. Department of Agriculture (USDA), a 1/2 cup of pomegranate seeds, or arils, contains 3.48 g of fiber, or roughly 10 to 16 percent of your daily needs.
Constipation and Pomegranates
Dietary fiber occurs naturally in two forms: soluble and insoluble. Soluble fiber absorbs water in your digestive tract and slows the passage of stool, but insoluble fiber increases intestinal activity. A high intake of foods rich in insoluble fiber is linked to a decreased risk of constipation.
According to a study published in the International Journal of Current Microbiology and Applied Sciences, about 80 percent of the average pomegranate's total dietary fiber consists of insoluble fiber. That’s approximately 2.8 g in a 1/2 cup of arils — more than you'd obtain from many other fruits and vegetables.
Pomegranate Juice
Per Mayo Clinic, drinking plenty of fluids without caffeine is important to maintain healthy bowel function. Pomegranate juice can contribute to your overall fluid intake, but drinking pomegranate juice doesn’t pack the same punch as eating pomegranate seeds when it comes to relieving constipation. Pomegranate juice lacks the high fiber content found in the seeds, so it is not likely to have the same constipation-relieving effect.
If you decide to incorporate pomegranate juice into your diet, choose unsweetened, 100 percent pomegranate juice, and limit your intake to 8 to 12 ounces per day for adults. Juice has more calories and sugar per serving than fresh fruit and offers none of the fiber. According to the USDA, 1 cup of bottled pomegranate juice contains the following:
- 134 calories
- 0.4 g of protein
- 0.7 g of fat
- 32.67 g of carbohydrates
- 0.2 g of fiber
- 31.4 g of sugar
Consult Your Doctor
If you're eating plenty of insoluble fiber from sources like pomegranates but are still frequently constipated, consult your doctor. They can work with you to find out what else may be causing your constipation, such as medications or an underlying disease, and create an effective treatment plan.
