Does Pom Juice Make You Poop? A Dietitian’s Expert Recommendation

People are constantly searching for solutions to relieve constipation and poop more often, so the question is can pom juice make you poop?

The short answer is, yes!

If you want to skip the prune juice, laxatives, and Metamucil, pomegranate juice may be the solution for you. A delicious sweet tasting drink that offers a more natural solution to regulating your bowel movements!

pomegranate sliced in half on a white counter with scattered pomegranate seeds around it.

What is Pom Juice?  

Pomegranates are what pom juice is made out of. These delicious red fruits have been around used as a natural elixir for health conditions for a very long time. Native to Asia and the Middle East, you can also get locally North American grown ones from California.

The peak ripe period for them is September to November, making them the perfect fruit to grab and make your own juice in the fall.

Pomegranates themselves have a thick bright red skin on the outside that I wouldn’t recommend eating. It has a tough texture and very little taste benefit if any. Once you crack open a pomegranate you’ll find hundreds of beautiful juicy red seeds inside. These seeds are what the juice is made from.

Pom juice simply put is pomegranate juice made from pomegranate seeds. Pomegranate juice is made by blending all the seeds with the fruit on it in a blender and then filtered.

The result of this mixture is a sweet and tangy tasting juice that is high in fibre and deliciously hydrating.

Does Pomegranate Juice Make You Poop?

Yes! Pom juice makes you poop through its high fibre concentration in just a small glass of juice.

two glasses of pomegranate juice on a white counter with a half a pomegranate laying beside them, with pomegranate seeds scattered on the counter.

Nutrition Breakdown of Pomegranate Juice


Ensuring you have a high fibre diet is key to improving your poop schedule and relieving constipation. Pomegranate juice offers about 6 grams of fibre per half a pomegranate. This is why it’s particularly helpful if you can make your own at home.

Half of a pomegranate has only 70 calories and is packed with fibre rich properties! Making it at home allows you to only add water to thin out the mixture instead of many companies choosing a fruit juice.

Fibre helps to bulk up the poop and when there is more fibre going through your system, with adequate fluids, it helps to send signals to your intestines. These signals start to contract it to move poop through your system at a better rate.


There is an even split of fructose and glucose in pomegranate juice. Both are naturally occurring if you are making the juice yourself at home, though this depends whether your local grocery store has them in stock.

The naturally occurring sugars in the fruit also have a laxative effect, this in addition to the high fibre and water content can help move poop along the digestive tract.


Whether you make this juice at home or buy a store bought pomegranate juice, you will reap the benefits of a hydrating drink. Drinking 1 glass daily can help to meet your daily hydration needs, typically ranging from 8-12 glasses of water daily.

Keeping hydrated can help with constipation and regulating bowel movements by pulling more water into poop. This results in making it easier to poop. People tend to have trouble when they don’t drink enough water, this can lead to dry hard bowel movements.

Other Nutrients

Pomegranates are loaded with many naturally occurring nutrients that can help meet daily nutrient recommendations. They provide:

Potassium – Great for supporting optimal heart health.

Antioxidants – Research has shown as an anti-cancer property.

Vitamin C – Promotes good skin integrity and wound healing.

Manganese – Aids in good bone and joint health.

Folate – Promotes healthy cell growth and production.

Thiamine – Promotes healthy cell growth and production.

Polyphenols – Promotes good heart health, anti-inflammatory, and anti-artery clogging properties.

How to Make Pomegranate Juice

Pomegranate juice is such a simple and easy prep juice to make at home if you don’t want to go to the store for it.

Simply cut a pomegranate fruit in half, when you open it you will see hundreds of pomegranate seeds, some that will likely spill out.

Using a large metal spoon, scoop half of the pomegranate seeds into a blender or food processor. Add about half a cup of water, this will be needed if you don’t have a very strong blender. Once it’s all blended (about 1 minute), then pour the mixture through a sieve the get out the chunky bits from the seeds.

The pomegranate juice is ready to serve!

Other Juices That Make You Poop

While pom juice does make you poop, there are other great juices out there that give the advantage of increased pooping. This is great news if you like one of these other options!

The Prune Juice Advantage

Prune juice is derived from dried plums, also known as prunes, and has gained popularity for its digestive benefits. One of the primary reasons prune juice is often recommended for digestive health is its high dietary fiber content. Fiber is essential for maintaining regular bowel movements, preventing constipation, and promoting gut health.

Prune juice contains soluble and insoluble fibers, which work synergistically to support healthy digestion.

Prune juice is also a natural source of sorbitol, a sugar alcohol that acts as a mild laxative. This can aid in softening stool and alleviating constipation, making prune juice a beneficial option for those struggling with digestive irregularities.

It is also rich in antioxidants, particularly polyphenols and vitamin C. These compounds play a crucial role in combating oxidative stress, reducing inflammation, and supporting overall immune function. The presence of potassium in prune juice further enhances its health benefits, aiding in maintaining proper blood pressure and electrolyte balance.

A clear container filled with gorgeous purple plums on a greyed out background, it looks like it's an outdoor bench.

Plum Juice: A Nutrient Packed Option

plum juice is made from fresh plums, retaining their natural moisture and flavor. While it might not have the concentrated fiber content of prune juice, plum juice still offers a range of valuable nutrients. Plums are known for being rich in vitamins A and C, as well as essential minerals like potassium and magnesium. These nutrients contribute to maintaining healthy skin, boosting immune function, and supporting cardiovascular health.

Plum juice also contains a fair amount of dietary fiber, although less concentrated than that found in prune juice. This fiber content can still aid in digestion, though its impact on promoting regularity might not be as pronounced as with prune juice.

If you’re looking for more articles on bowel health and constipation relief, try this one:

The Constipation Care Plan.

Frequently Asked Questions About Pom Juice

Can It Relieve Constipation?

Having a regular daily intake of fibre including pomegranate juice can relieve constipation.

It is recommended that men have approximately 30-38 grams of fibre daily, and women 21-25 grams daily. Pomegranate juice can help to meet these daily needs.

How Long Does it Take To Work?

It varies by person and the degree of issues they are having to poop. But in general if someone is improving their fibre intake daily to meet their daily requirements, they should notice a difference in just a few days.

I would caution anyone though that is going from very little fibre in their diet to meeting their daily needs to take it slowly. Too much fibre at one time when your body isn’t used to it can cause cramping, bloating, gas and discomfort.

Add fibre slowly to your diet over time and make sure that with the added fibre you are also increasing your water intake.

How Much Should I Drink?

I would recommend drinking 1-8 ounce glass of pomegranate juice daily. It can be a wonderful addition to a nutritious breakfast and can help kick start your bowels working first thing in the morning.

Can It Cause Diarrhea?

If you drink too much pomegranate juice you may notice that you have increased bouts of diarrhea. If you notice this you may need to cut back to amount of juice you are drinking.

I always tell people to think about drinking juice like they are eating the actual fruit. If half a pomegranate makes 1 cup of juice, that’s likely all you would eat in one sitting. Try to limit your juice to 1-8 ounce glass per day.

Does It Change Stool Colour?

It can, similar to beets because it is such a rich red colour it can change the colour of your poop to a red colour. If you notice this though, it may be good to check with your Doctor. As a red or black coloured stool can indicate a serious health issues.

Why Does It Make You Poop?

Pom juice makes you poop due to the combination of nutrients and water content in the fruit used to make it. Pomegranates are rich in fibre, water, and sugar alcohols all of which pull more water into your poop, making it easier to pass, and more frequent.

The more fibre and water that is in our system, the more you will notice you are pooping and likely with more ease as well. You will welcome feeling relief in that area!

Can I Just Eat Pomegranate Seeds?

Definitely! Pomegranate seeds are a delicious addition to any salad, on top of yogurt, or even placed on a rich chicken dish. They are versatile in the way they can be served and eaten. You will get all the nutrient properties similar to having pom juice.

Whatever juice you’re looking at, try to keep it to glass per day, and enjoy the rich benefits of a better pooping schedule!

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Michelle Saari is a Registered Dietitian based in Canada. She has a Master's Degree in Human Nutritional Sciences and is a passionate advocate for spreading easy to understand, reliable, and trustworthy nutrition information. She is currently a full time online entrepreneur with two nutrition focused websites.

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