When you want to eat pomegranate you may ask “do pomegranate make you poop?” That’s right, you don’t have to worry about pomegranate. This is a fiber-rich fruit that is very good for health, even including one that is good for overcoming constipation. 4 pomegranates per day provide more fiber than what Americans consume each day. You need to know that about 12-19% of North Americans experience constipation as a result of low daily fiber intake.
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Common causes of constipation problem
Constipation is a condition where a person cannot defecate as expected. Someone who is constipated, it will be difficult to pass stool smoothly so that it becomes a separate problem that reduces his health.
Constipation has many causes, can occur due to organic disease, due to using drugs, problems with systemic or neurological. Even among the causes of constipation are stress and depression that a person experiences.
Consuming low-fiber foods every day can cause constipation. So, to overcome constipation, the first step is to consume foods rich in fiber.
Is dietary fiber good for constipation?
Why do western people often experience constipation? This is because the western diet lacks fiber. Western people like to eat bread or instant foods such as burgers and sandwiches and some other foods that are low in fiber. This can be a driving factor for a person to suffer from constipation.
Adequate fiber intake can relieve symptoms of either mild or serious constipation. If in the daily diet, the food consumed is high in fiber, then the possibility of defecating easily is very large. That is why a healthy diet is to consume a variety of foods, including foods rich in fiber.
There are two types of dietary fiber: Soluble fiber and insoluble fiber, both types of fiber are present in food. Soluble fiber is in charge of absorbing water, it causes the stool to look like jelly and this will make it easier to expel. Meanwhile, insoluble fiber serves as a bulking agent. Insoluble fiber will not dissolve in water.
How much fiber should you eat daily?
We should consume 20-35 grams of fiber daily. Indeed, there is no standard recommended amount of fiber each day. But by consuming about 20-35 grams of fiber every day, this is good in preventing constipation.
Not only that, but by consuming lots of high-fiber foods, in addition to preventing constipation, there are many other health benefits that you can get.
Can dietary fiber be bad for you?
Do you follow a western diet? If the diet is not fulfilled with fiber intake, then you are likely to experience constipation. Studies have shown that only 5% of Americans consume enough fiber and the rest always lack fiber in their diet and this causes constipation and indigestion.
People who go for plant-based, he will often experience excess fiber every day. This will lead to a shortage of bacteria in the gut. The consequences can cause stomach gas, discomfort. So, lack of fiber can cause constipation, and excess fiber can cause stomach gas and discomfort.
So, to stay healthy and have adequate fiber intake, you must consume fiber gradually (not all at once). First is to increase fiber tolerance, start with small doses first.
Drinking juices, water & regular exercise may help you poop
In addition to increasing fiber intake, how to overcome constipation must also be combined with consuming enough water. People with constipation should consume more water every day.
Lack of fluids in the body is very dangerous, so every day you are advised to consume 8 glasses of mineral water. In addition to drinking more, there is a way to overcome constipation, this is with exercise, you don’t need intensive exercise, walking every morning is enough. The longer an exercise the better and the more practice the better.
The longer an exercise the better, and the more practice the better.
What type of food is good for constipation?
For people with constipation, there is a special list of foods that you can serve. First increase the intake of fiber-rich diet. Increasing the intake of fiber-rich foods is necessary to improve digestive health. This can help children and adults who are constipated.
Fiber-rich foods are foods from plant sources. Among them are whole cereals, fruits and vegetables are the best sources. Then there are whole grains and legumes which also include fiber-rich foods.
Fiber-rich foods include bananas, potatoes, oats, rice, spinach, apples, carrots. In addition, there is also a lot of consumption of water-rich fruits such as cucumbers, watermelons, guava apples, they are all water-rich fruits, each containing 92% – 96% water.
Cucumber is not only rich in water, it is also rich in fiber, so you can eat as much cucumber as you want. 100 grams of cucumber contains only 12 calories. Cucumber can overcome constipation, and can also lose weight faster.
In addition to food from vegetables and fruit, there is one more important thing you consume. This is a type of legume. These foods can increase your fiber and protein intake. One serving of nuts can provide more than 50% of your daily fiber.
Among fruits that are high in fiber content is avocado, avocado is a type of fruit that is rich in water and fiber.
Do pomegranate make you poop?
What about pomegranates, we didn’t mention pomegranate earlier. Does pomegranate help constipation?
According to the USDA, 100 grams of pomegranate can provide 4 grams of fiber daily. This already meets 15% of the recommended daily value. Then, a whole pomegranate contains more than 11 grams of fiber or about 40% of the DV.
So, to get more fiber, just by eating pomegranate you can. Eating pomegranate can make it easier for you to defecate. Pomegranate is also rich in water so it is good for dehydration. 78% of the seeds contain water which is good for digestive health.
Well, how to deal with constipation practically is to eat foods rich in fiber and rich in water. Only with these two types of substances can we manage digestion to be healthier.
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Does pomegranate juice make you poop?
We just learned that pomegranate is great for preventing and treating constipation and can make you defecate easily. How about pomegranate juice?
Pomegranate juice has many health benefits including making your skin glow, giving it a better facial aura.
But it is a pity that pomegranate juice will not make you defecate easily. This is because pomegranate juice does not contain dietary fiber. In pomegranate juice there is no fiber whatsoever so its benefits for constipation are definitely not there.
Indeed, pomegranate juice is rich in antioxidants and various other beneficial substances, but it is not good for dealing with constipation because it is empty of dietary fiber content.
So, in other words, the way to prevent and treat constipation is to enrich the consumption of whole plant foods instead of juices.
