Does eating pumpkin help with constipation?

We all have been there, feeling bloated and uncomfortable because we can’t seem to finish a complete business at the toilet. Dealing with constipation is downright frustrating and irritating. Sometimes, it even feels like a crime against time, one that leaves you cranky for no reason.

Have you tried many methods without yielding positive results? Munching pumpkins might be the way out of your misery! Yes, eating pumpkin may actually be what you need when dealing with constipation or seeking measures to prevent it altogether!

Keep reading to discover how this humble gourd can help regulate your bowel movements and leave you feeling light as air.

What is Constipation?

Constipation occurs when food stays in your colon for an extended period due to several causes such as insufficient hydration levels, lack of fiber-rich foods in diets — leading to hard dry bowel movements that are challenging to pass through.

The discomfort caused by constipation includes:

  • Abdominal pain
  • Bloating
  • Flatulence
  • Reduced frequency in bowels clearing

Now let us dive into our main topic – do Pumpkins play any role in fighting constipation?

Unleashing Pumpkin Superpowers

Different fruits and vegetables offer various health benefits tailored explicit needs; Pumpkin stands out among the rest concerning tackling constipation problems while providing other advantages too.

Pumpkin has an unusual combination of both soluble and insoluble fibers(1) which come along with exclusive nutrients; packed-up minerals (potassium & magnesium) plus vitamins essential fulfilling nutritional gaps reducing risks associated with some chronic diseases (hypertension).

On solving digestion issues related challenges;

Getting Extra Hydration Helps – And That’s Where Pumpkin Comes In!

It’s common knowledge that water intake assists bowel regularity; low hydration levels mean more concentration of toxins dehydrates stool making it dry and hard to pass out.

While Pumpkin itself water content(94% of the whole vegetable), taking it in any form (boiled, roasted, baked) increases hydration levels.

Pumpkins help hydrate your body enough; Hence making digestion-associated problems seem like a myth(1)

Unique Fiber Characteristics in Pumpkin

Soluble Fibers – They create a gel-like mass as they dissolve; slowing down digestion rates creates an opportunity for bacteria fermentation producing short-chain fatty acids (SCFAs). SCFA’s aid colon cell maintenance, reducing cancer risk by promoting gut-friendly bacteria while strengthening health functions improving symptoms related to inflammatory diseases such as colitis or Crohn’s disease.

Insoluble fibers – These gain more attention when constipation is concerned than soluble fibers due to their attributes critical towards ensuring easy bowel flow. Insoluble Fibers fast food transit time through bowel movements adding bulk added there increasing excretion efficiency ease pain during clearing bowels(2)

The optimal benefits offered on fiber intake require 5-20 grams per day, which pumpkin provides at no expense (15 gms of fiber Per cup serving). Furnishing that essential part means you have positive results towards avoiding constipation harmful potential outcomes(3)

Enough Chillies Already! How Should I Take My Pumpkins?

With all these benefits mentioned above now sounds like an excellent way forward having pumpkins daily servings and say goodbye forever from Constipation issues!

However note: The preparation method matters since most methods could result in losing vital nutrition accessible only with proper cooking ways.

Cooking Method Nutrient Retention
Boiling 75%
Steaming 90%
Baking 80%-85%

Table 1 showing nutrient retention relative to different pumpkin cooking methods

Choose accordingly or optimize depending on what nutrients priority suits the user; regarding constipation issues, Oven-baked or steamy methods ready for consumption and have the added advantage of being prepared with less oil transforming taste profiles while maintaining nutrients beneficial towards easing constipation.

Pumpkin Syrup is also one way of incorporating Pumpkin in everyday meals at any time as desired suitable for those who can’t find a liking to its natural taste.

At This Point

It’s quite evident that pumpkins offer more than just seasonal decoration but deliver vital aid towards digestive health, offering diverse benefits doesn’t hurt having it frequently on our plates.

To optimize nutrient intake apart from consuming soft orange squashes themselves tryout pumpkin seeds which hold magnesium and zinc nutrients essential regulating insulin levels helping digestion enhance energy production(Insulin resistance).


CITATIONS (In markdown format)

  1. Arpita Basu, Joanne M.McKinley Samuel S.Leonard Stephanie Austin-Wells Joanne Brown Michelle I.Barrows Timothy J.Lyon; Journal of Nutritional Science (2018), vol.7,e19
  2. Jayasinghe C¹,Priyangika N²,Ramanayaka U³,Gunasekara D⁴,Galappaththy P⁵ Gooneratne L⁶ Effects Of High Fiber Diet And Physical Activity On Symptoms Of Constipation In Postpartum Women: A Quasi-Experimental Study
    3.NHS choices(no digital copy available)

How Good Is Your Digestive Health? Eat Pumpkins And Regulate It!

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