Pomegranate has a long history of use for digestive health, but its effects on the gut depend entirely on the part of the fruit consumed and its preparation. The edible portion—the arils, or juicy seeds—primarily offer a mild laxative effect due to their high fiber content. Conversely, extracts from the peel and pith contain compounds that can slow down digestive movement, which is the mechanism behind anti-diarrheal action.
Pomegranate’s Fiber Content and Digestive Action
Whole pomegranate has a laxative property due to its abundant dietary fiber. A half-cup serving of the arils, which includes the seed, contains approximately 3 to 3.5 grams of fiber, contributing significantly to daily fiber goals. The majority of this fiber—up to 80%—is the insoluble type, which acts as a bulk-forming agent in the digestive tract.
Insoluble fiber does not dissolve in water but instead adds mass to the stool, helping to accelerate its movement through the intestines. This increased bulk and quicker transit time makes the whole fruit effective at preventing or relieving occasional constipation. Consuming clear, strained pomegranate juice will not offer the same benefit, however. The juicing process removes nearly all the fiber, resulting in a product that typically contains less than a gram of fiber per serving, thus limiting its ability to act as a physical laxative.
Tannins and the Anti-Diarrheal Effect
While the arils encourage bowel movements, other parts of the pomegranate contain compounds that have the opposite effect. The peel, pith, and to a lesser extent, the juice, are rich in compounds called tannins, which are known for their astringent properties. Astringency means they can cause tissues to contract and constrict.
This astringency is the mechanism by which pomegranate acts as an anti-diarrheal agent. The tannins can reduce inflammation and decrease the secretion of fluids into the intestines, thereby slowing down excessive gut motility. Extracts made from the pomegranate peel have been traditionally used and studied for their ability to decrease stool weight and frequency in cases of diarrhea. The anti-diarrheal effect is most pronounced when consuming preparations that concentrate these compounds, such as certain extracts or teas made from the rind.
Guidance for Consumption and Side Effects
For general digestive health and to benefit from the fiber, a sensible serving is about half a cup of the fresh arils per day. When increasing fiber intake with pomegranate, it is important to also increase fluid consumption, as water is necessary for the fiber to properly add bulk to the stool. Failing to drink enough water can lead to discomfort, bloating, or even worsen constipation.
Overconsumption of the fruit, however, can sometimes lead to digestive upset, including diarrhea, especially if the body is not accustomed to a high fiber load. Pomegranate juice or extracts may interact with certain medications. People taking blood pressure medications, such as ACE inhibitors, or cholesterol-lowering drugs like statins, should consult a healthcare provider before regularly incorporating large amounts of pomegranate into their diet. The fruit can potentially lower blood pressure too much when combined with medication or increase the absorption of some drugs, which may lead to adverse effects.