Struggling with constipation? Learn about why should consider eating cherries to make you poop.
What are the Health Benefits of Cherries?
Cherries are a delicious and juicy fruit that are usually in season from late spring to mid-summer.
They are good sources of potassium and magnesium, as well as vitamins A and C, which function as antioxidants in the body. Cherries are also packed with anti-inflammatory nutrients called anthocyanins. These compounds are what give cherries their intense dark red and burgundy-purple color.
Because of their antioxidant and anti-inflammatory activity, cherries may help reduce the risk of several chronic diseases (1), such as cardiovascular disease, diabetes, and cancer. Research has also shown that cherries might reduce pain and inflammation associated with osteoarthritis (2) and can aid in muscular pain (3) post-workout.
It’ important to note that some of the research has been performed on cherry juice (particularly tart cherry juice) and not whole cherries.
So what’s behind the chaos that cherries cause in your gut and how can you prevent it? Read on to find out.
Why Do Cherries Make You Poop?
Cherries are contain certain nutrients and compounds that all work together to help keep your bowels moving things along. Read on to find out more.
Cherries are High in Fiber
You’ve probably already heard that fiber is good for you. Fiber is a type of carbohydrate that is found in many plant-based foods. Most of the fiber we eat doesn’t get digested. There are two type of fiber: soluble and insoluble. Both types are good for you, but each acts differently in the gut.
Soluble fiber dissolves in water and forms a gel-like substance. It slows down digestion and feeds the good bacteria in the colon (large intestine). Insoluble fiber does not dissolve in water and instead acts as a bulking agent for your stools. It draws water into your digestive tract and helps move stools along.
1 cup of sweet cherries has over 3 grams of fiber. Cherries are rich in pectin, a type of soluble fiber. They also contain insoluble fiber. Both type of fiber work together to help keep your gut healthy and bowel movements regular.
However, this much fiber alone will not cause your digestive system to go into over drive. Other compounds in cherries also play a role.
Cherries Contain Sorbitol
Cherries naturally contain sorbitol, a type of sugar alcohol. Sugar alcohols are carbohydrates that are naturally found in plants, such as fruits and vegetables. They are also commercially manufactured from other sugars and starches.
Sugar alcohols are not completely absorbed in the small intestine. After leaving the small intestine, they move on to the large intestine where they are fermented by bacteria. Sugar alcohols tend to have a laxative effect. Some people experience abdominal gas, bloating, and diarrhea – especially eaten in large amounts.
This laxative effect of sorbitol is one of the contributing factors to why cherries make you poop.
Cherries Contain Salicylates
Salicylates are natural compounds found in many plant foods, such as broccoli, cauliflower, cucumber, spinach, apples, avocado, and (you guessed it) cherries!
Salicylate extracts have been used medicinally for thousands of years. You may be familiar with salicylic acid, which is commonly known as aspirin. Both natural and synthetic forms of salicylates can cause adverse reactions in some people.
Salicylate sensitivity is common and can cause GI upset. Because of this people with salicylate sensitivity may experience gas or diarrhea when they consume foods or medications containing salicylates, including cherries.
Cherries don’t contain nearly as many salicylates as aspirin does, but they do contain enough to cause a reaction in people who are hyper-sensitive.
Does Cherry Juice Make You Poop?
Much research that has been done on specific health benefits of cherries is in the form of cherry juice. So this begs the question, does cherry juice have the same effect on your GI tract as does whole cherries?
It’s hard to say, as there hasn’t been research in this area. However, it makes sense that cherry juice could have the same or similar effects. After all, cherry contains many of the same compounds as fresh cherries – including sorbitol and salicylates.
One thing that fruit juice often lacks that whole fruits offer is fiber. This is because the majority of the fiber is lost during the juicing process.
Another thing to keep in mind is the amount of added sugars that some fruit juices can contain. Before pouring a glass of your favorite fruit juice, check the nutrition label. It might contain a ton of vitamins, but it might also be sweetened with a bunch of added sugars, too.
Eating Cherries For Constipation
If you are struggling with constipation, it might be worth considering adding cherries to your diet. Eating a serving (1/2 cup) or two (1 cup) per day of cherries, along with other high fiber foods should help with both treatment and prevention of constipation.
However, don’t eat too many cherries all in one sitting or you may end up with the opposite problem of diarrhea.
Along with cherries and other food sources of fiber, be sure to drink plenty of water, especially if you already suffer from constipation.
How to Enjoy Cherries without Pooping Too Much
If you have followed me for any amount of time, you have heard me say, “All things in moderation”. Cherries are no exception to this phrase.
If you are concerned about cherries causing you to run to the restroom, stick to 1 serving (1/2 cup) of cherries. One serving or even two isn’t likely to give you diarrhea. See how your tummy feels afterwards and base your future cherry-eating decisions on that.
Summing It Up
Cherries provide many health benefits and are a good source of nutrients, such as vitamins A and C, potassium, and anthocyanins. Cherries also contain certain compounds, including fiber, sorbitol, and salicylates, that when combined together have a laxative effect.
So to answer the question, “Do cherries make you poop?” The answer is yes!
People suffering from constipation may find that adding cherries to their diet on a regular basis can help relieve their constipation. On the other hand, some people may experience urgent bowel movements or diarrhea when consuming too many cherries.
Cherries can be a great addition to most diets. Depending on your health status and whether you are sensitive to salicylates, you may wish to limit your intake of cherries.
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