Does Pomegranate Juice Make You Poop? (Honest Answer)

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Pomegranate juice has become an increasingly popular drink over the past few years, touted for its potential health benefits. But one question many people ask that is does pomegranate juice make you poop? There has been some talk about pomegranate juice having mild laxative effects and the ability to relieve constipation. In this article, we’ll take an in-depth look at whether pomegranate juice can really make you poop and its effects on digestion and bowel movements.

Pomegranate juice contains high amounts of antioxidants, vitamins, and minerals that provide a range of health benefits.

Some research shows pomegranate juice may help reduce inflammation, lower blood pressure, and promote heart health.

With emerging evidence around pomegranate’s effects on gut health and constipation, there’s good reason to consider incorporating this fruit juice into your diet.

Keep reading to learn more about the potential effects of pomegranate juice.

Pomegranate juice is made from the fruit of the pomegranate plant. To make pomegranate juice, the seeds and arils (seed casings) of the pomegranate fruit are extracted and pressed to release the juice inside.

This results in a tart, dark red liquid that contains high levels of anthocyanins and polyphenols – compounds that give pomegranates their antioxidant and anti-inflammatory properties. The juice also contains vitamins C, K, folate, and potassium.

Pomegranate juice has been consumed for centuries around the world, but has surged in popularity recently due to its purported health benefits. Both 100% pure pomegranate juice and blended juices made with pomegranate are available in stores today.

Nutrition Facts and Health Benefits of Pomegranate Juice

nutrition facts of pomegranate juice

if we talk about the benefits of pomegranate juice then Pomegranate juice is packed with essential vitamins, minerals, and other nutrients that deliver a range of potential health benefits:

High in antioxidants – Pomegranate juice contains powerful antioxidants called polyphenols. These can help reduce inflammation and protect cells from damage.

Excellent source of vitamin C – A 1 cup serving provides about 40% of the RDI of this immune-boosting vitamin.

Good source of vitamin K – Supports bone health and heart function. 1 cup has about 12% of the RDI.

Contains potassium – 1 cup provides 12% of the RDI of this electrolyte. Potassium supports heart health and proper fluid balance.

May lower blood pressure – Studies show daily intake of pomegranate juice may help reduce blood pressure levels.

Anti-inflammatory effects – The antioxidants in pomegranate juice exhibit anti-inflammatory properties that may benefit conditions like arthritis, IBS, and more.

Supports heart health – Research indicates pomegranate juice may improve blood flow, cholesterol, and other heart disease risk factors.

So with all these benefits, could pomegranate juice also improve digestion and relieve constipation? Let’s look at the evidence.

Does Pomegranate Juice Make You Poop?

There is some evidence that suggests pomegranate juice may have mild laxative effects and could help relieve constipation in some people. Here’s an overview of what the research says so far:

Contains natural sugars – Pomegranate juice contains fructose, glucose, and sucrose. These sugars add fluid to the digestive tract and may stimulate bowel movements.

Increases stool bulk – The fiber in pomegranate juice can help add bulk to stool, allowing it to move more easily through the intestines. This may facilitate more regular bowel movements.

Polyphenols may stimulate contractions – Compounds in pomegranate called polyphenols are thought to promote contractions in the intestines that may stimulate bowel movements.

Improves gut microbiota – Studies show pomegranate polyphenols may have prebiotic effects, supporting the growth of beneficial bacteria in the gut microbiome. This is key for healthy digestion.

Some small studies have also shown consuming pomegranate juice daily may help reduce constipation and increase bowel movements in some adults. But more research is still needed to confirm these effects.

So while the evidence is limited, there is some basis for the idea that pomegranate juice makes you poop. The fruits’ fiber, sugars, anti-inflammatory compounds, and impact on gut flora likely all play a role.

Related: Does Orange Juice Help You Poop

How Much Pomegranate Juice Should You Drink?

There’s no established recommended amount when it comes to how much pomegranate juice to drink for constipation relief or other health benefits. But here are some general guidelines based on research:

For constipation relief – Small studies use around 8-12 ounces (240-350ml) of pomegranate juice per day. This amount may help increase bowel movements.

For general health – Many studies examining heart health, blood pressure, and other benefits use around 8 ounces (240ml) per day.

Upper limit – Up to 16 ounces (500ml) per day appears to be safe for most healthy adults. More than this may cause loose stools or diarrhea.

It’s best to start with a small serving like 4-8 ounces a day and gradually work up to larger amounts if you don’t experience any digestive upset. You can dilute your juice with water or mix it into smoothies too.

Aim to drink your pomegranate juice about 30 minutes before or with meals for the best digestion benefits. And consider enjoying the juice daily as opposed to sporadically so your body can adjust.

Making Pomegranate Juice at Home

Want to make fresh pomegranate juice at home? Here are some simple steps:


Cut 1-2 pomegranates in half and place in a large bowl of water. Break apart the fruit under water to help release the arils (seeds). The arils will sink while the white pith floats – skim this off.


Drain the arils from the water and add to your blender or food processor. Blend on high until liquefied, about 1 minute.


Place a fine mesh strainer over a bowl and line it with cheesecloth. Pour the blended juice through to strain out any solids or pulp.


Transfer the fresh juice to an airtight container and refrigerate for up to 5 days.


Dilute with water and sweeten with honey or pure maple syrup if desired. Enjoy chilled!

Making your own juice allows you to control the ingredients. And using the entire pomegranate fruit provides fiber from the seeds, maximizing potential digestion benefits.

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Buying Store-Bought Pomegranate Juice

Pomegranate juice is now widely available in stores across the country. You can find it in the refrigerated juice aisle, the freezer section, or in shelf-stable bottles:

Refrigerated – This is 100% pure juice that hasn’t been processed at high heat. It has a shorter shelf life but retains more nutrients.

Frozen – Also pure juice that’s simply frozen for longer storage life. Thaw overnight in the fridge before drinking.

Shelf-stable – Uses pasteurization and vacuum sealing. Allows for storage at room temp but may lose some nutrients.

No matter which kind you buy, look for 100% pomegranate juice with no added sugars or ingredients. You want juice made from actual pomegranate fruit, not “pomegranate juice blend” or juice made from concentrate.

Store-bought juice lasts 1-2 weeks refrigerated or several months frozen. It provides a quick, convenient way to get your daily serving of pomegranate nutrition.

How to Choose right poemgranate juice?

here are some important things that you must keep in mind when you are concern with pomegranate juice

Look for 100% Pomegranate Juice

When selecting pomegranate juice, be sure to choose 100% pure pomegranate juice, not a juice blend. Pure juice will provide the most nutrients and health benefits. Juice blends dilute the pomegranate content with other juices or additives.

Check the Ingredients

Read the label closely and avoid pomegranate juices with added sugars, preservatives, and other unnecessary ingredients. The only ingredient should be pomegranate juice or extract. Steer clear of juice from concentrate or “pomegranate flavored” juice.

Select Fresh-Pressed Juice

For the most nutrients and flavor, opt for fresh-pressed pomegranate juice that is bottled without exposure to high heat. This preserves more vitamins, minerals and active compounds compared to heavily processed versions. Refrigerated juices are typically fresh-pressed.

Consider the Source

Research the brand or source of your juice. Reputable producers that use high quality ingredients and ethical practices will yield a superior product. Juices made from organically grown pomegranates can offer extra peace of mind.

Try Different Varieties

There are different species of pomegranate with unique flavors. Wonderful, Grenada, and Paradise are common varieties. Taste test a few options to determine which flavor profile you prefer. Mixing varieties can provide flavor complexity too.

Check the Color

A sign of pure, high quality pomegranate juice is a rich, dark red color. Beware of juices that appear pinkish, pale, or brown, as this can indicate a diluted or low quality product. The deepest reds contain the most antioxidant power.

Focus on Freshness

For the most nutritious and flavorful juice, consume pomegranate juice as fresh as possible. Bottled juice keeps only 1-2 weeks refrigerated. Frozen juice lasts many months but may degrade over time. Make your own for ultimate freshness!

Start with Small Amounts

Try starting with 4 ounces of juice daily and work up from there. Too much at once can upset sensitive stomachs. Allow your body to adjust to reap the benefits with minimal risks of side effects.

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Other Natural Remedies for Constipation Relief

In addition to pomegranate juice, there are many other natural constipation remedies to help get things moving again:

Prune juice

Contains sorbitol, a natural laxative that draws water into the intestines. Works rapidly to stimulate bowel movements.

Apple juice and apple cider – Provides hydration, fiber, and compounds that may support regularity.

Warm liquids

Sipping on warm water, broths, coffee, or tea can help relax the digestive tract and trigger contractions.

Probiotic foods – Yogurt, kimchi, sauerkraut and kefir contain beneficial bacteria that support healthy digestion.

High-fiber foods

Fruits, vegetables, beans, whole grains and nuts add bulk to stool for easier passage.


Physical activity stimulates contractions along the intestinal tract to enhance motility.

Magnesium supplements

Magnesium relaxes muscles in the intestines and draws water into the colon to soften stools.

See your doctor if constipation persists for more than 3 days or begins impacting your quality of life. Chronic constipation may require prescription laxatives or treatment for an underlying condition.

Can Eating Pomegranate Seeds Make You Poop?

In addition to drinking the juice, can simply eating pomegranate seeds or arils provide constipation relief too? Possibly – here’s why:

Fiber content

Pomegranate seeds are high in fiber, with about 7 grams per 3.5 ounce serving. Fiber bulks up stool and may stimulate bowel movements.

Contain antioxidants

The seeds house powerful polyphenols and tannins that may also promote gut health and motility.

Seeds add crunch

Chewing seeds thoroughly rather than just drinking juice activates the digestion process and gastrocolic response in the body.

However, research specifically on pomegranate seeds for constipation is limited. The juice contains higher concentrations of antioxidants and polyphenols. But enjoying the seeds in moderation may provide additional fiber and nutritional benefits. Add them to fruit salads, yogurt, cereals, or savory dishes.

Best Methods to make fresh pomegranate juice

Here are some of the best methods for making fresh pomegranate juice at home, described in detail:

Hand Squeeze Method

This simple method requires no equipment. Cut open pomegranates and remove the arils. Working over a large bowl, squeeze the arils firmly in your hand to release the juice into the bowl. Keep squeezing until you’ve extracted all the juice you can. Pour the juice through a strainer lined with cheesecloth to remove any pulp.

The hand squeeze technique allows you to capture juice directly from the arils. It gives you control over the amount of pressure applied for juicing. However, it can be time consuming and won’t extract every last drop of juice inside the arils.

Electric Juicer Method

Electric juicers provide the most efficient way to make fresh pomegranate juice. Citrus juicers or centrifugal juicers with spinning blades do a great job separating the juice from the seeds. After removing pomegranate arils, pass them through the juicer in small batches according to manufacturer’s instructions.

Best poemgranate juicers fully crush the arils to yield the maximum amount of juice in the shortest time. The juice can then be strained to remove excess pulp if desired. Clean juicers immediately after using. The downside is the equipment cost of a juicer.

Blender Method

You can make pomegranate juice using a heavy-duty blender. Add arils and a splash of water to the blender. Blend on high speed for 1-2 minutes until liquefied. Pour through a fine mesh strainer lined with cheesecloth. Press down on the solids to extract all the juice.

Blending is quicker than hand squeezing and doesn’t require specialized equipment. However, you may need to strain the juice 2-3 times to remove more pulp. Yield and juice separation may not be as good as with a true juicer.

Food Processor Method

A food processor can also be used with relatively good results. Pulse arils in the processor in short bursts until they are fully broken down and pulp is very fine. Strain the processed arils by pressing through a sieve or layers of cheesecloth.

Food processors are easy to use and good for small batches of juice. But they don’t fully separate the juice from pulp as well as juicers. Expect a thicker, more textured juice.

Pressing Method

For large batches, use a fruit press to extract juice from arils. Place arils into the cylindrical basket, and turn the screw or lever to lower and compress the plunger. This squeezes out juice through small holes in the basket.

Pressing maximizes yield from large volumes. But it can be messy and time consuming. This method works best for those growing their own pomegranates or making gallons of juice at once.

Potential Side Effects and Considerations of Pomegranate Juice

Pomegranate juice makes a healthy addition to a balanced diet for most people when consumed in moderation. However, there are some potential side effects to be aware of:

May cause loose stools or diarrhea

Due to the fruit sugar, fiber, and acids, large amounts can lead to temporary diarrhea in some.

Interactions with medications

The polyphenols may interact with prescribed medications like blood thinners. Check with your doctor.


Pomegranates are considered a low allergy food, but an allergy is possible. Discontinue use if any symptoms develop.

High in calories and sugar

Juice is relatively high in natural sugar and calories. Those limiting carbs or calories should exercise portion control.

Dental erosion

The acids may erode tooth enamel over time, especially if consumed daily. Avoid swishing juice around mouth.

Overall pomegranate juice is very safe when consumed in moderate amounts of 8-12 ounces per day with meals. Discontinue use if you experience any negative side effects. And consider diluting juice with water to cut down on concentrated sugars.


Does pomegranate juice change stool color?

Yes, pomegranate juice can temporarily change the color of stool to red/pink due to the natural pigments it contains. This effect is harmless and will subside once you stop drinking the juice regularly.

Does pomegranate juice make you lose weight?

There is no evidence that pomegranate juice causes weight loss. While it is low in calories, it does contain natural sugar. For weight loss, focus on an overall healthy diet and exercise regimen.

Does pomegranate juice make you sleepy?

Pomegranate juice is unlikely to make you feel sleepy or cause drowsiness. There are no sedative compounds present. However, drinking any liquid before bed may disrupt sleep due to bathroom visits.

Can pomegranate cause black stool in adults?

Black stool is very uncommon side effect of pomegranate. See a doctor immediately if you notice black stool, as it can signal bleeding in the gastrointestinal tract. Most likely causes are unrelated to pomegranate.

Does pomegranate cause constipation or diarrhea?

In some people, pomegranate juice has a mild laxative effect that can relieve constipation. But very high intakes may cause loose stools or diarrhea due to the fruit sugars drawing water into the colon.

Is pomegranate good for stomach upset?

The anti-inflammatory properties in pomegranates may help soothe mild stomach upset. There is little scientific evidence but anecdotally it is unlikely to exacerbate common symptoms of nausea, indigestion or cramping.

The Bottom Line: Should You Drink Pomegranate Juice?

Pomegranate juice contains a powerhouse of nutrients and antioxidants that deliver some amazing potential wellness benefits. Research shows it may help reduce inflammation, decrease blood pressure, fight bacteria, and support heart and gut health.

There is also some early evidence that pomegranate juice may act as a natural laxative to help relieve constipation in some people. The juice contains sugars, fiber, polyphenols, and compounds that appear to stimulate contractions in the intestines and promote regular bowel movements.

While more research is still needed, drinking 8-12 ounces of 100% pomegranate juice daily may be worth incorporating into your diet if you struggle with occasional constipation or irregularity. Just be sure to watch your portions, dilute with water if needed, and monitor your body’s response.

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Maq is a professional writer with 7 years of experience creating in-depth reviews and guides on various kitchen appliances, including juicers, blenders, and cookware and juicing, smoothies guide. He is passionate about helping consumers make the right decisions when it comes to choosing the best kitchen products for their needs.

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