Constipation, a common gastrointestinal problem, affects 4 million Americans every year, according to the National Digestive Diseases Information Clearinghouse. For those who suffer from constipation, eating pomegranates as part of a high-fiber diet may help alleviate symptoms.
The Fiber and Constipation Connection
Constipation may result from lack of fiber, exercise and hydration. Consuming enough dietary fiber is a struggle for many people. The typical American diet contains anywhere from 5 to 14 g of fiber per day, according to the American Dietetic Association. The recommended daily intake of fiber is 20 to 35 g daily for adults. Food sources of fiber include fruits, vegetables, whole grains, beans, nuts and seeds.
Fiber-Rich Pomegranates
Pomegranates are naturally rich in fiber. Eating 100 g, which is equivalent to a 3-inch pomegranate, provides about 5 g of fiber. Eating one pomegranate per day meets one-quarter of the recommended daily intake for fiber. This seasonal fruit is a low-calorie, fiber-rich option and is also a good source of vitamin C, potassium and other antioxidants.
How to Eat a Pomegranate
To maximize the the fiber contain in this exotic fruit, it is important to not only drink the juice, but also to eat the seeds of the fruit. The seeds, known as arils, make up the fiber in the fruit. To eat a pomegranate, score the rind of the fruit into quarters, then open the fruit and pick out the seeds. The seeds can be kept in a refrigerated air-tight container to add to salads, yogurt or as a snack.
Special Considerations
Certain conditions warrant special attention when adding pomegranate juice or seeds to the diet. According to the University of Maryland Medical Center, pomegranate juice may lower blood pressure and increase blood sugar in people with diabetes. People who struggle with loose stools should not eat pomegranates as this fruit will make symptoms worse. Women who are pregnant should not consume pomegranate extract but may eat pomegranate seeds and juice.
