A Popular Summer Fruit Could Be the Key To Helping You Poop, According to Dietitians
Things are getting juicy on TikTok, where white coats, influencers and regular users alike are swearing that watermelon keeps them regular.
"Can watermelon help you poop? Trust me. It can," Susan Wong, a nurse and the creator behind "Butt Talks TV" on TikTok and Instagram, captioned a video.
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What's the deal? According to Wong, watermelon has a ton of water (hence the name). H2O does more than keep us hydrated—Wong says it acts as an essential laxative for "keeping your colon goin' and flowin'."
We see what you did there, Nurse Wong. TikTok is hit or miss when it comes to health information. But experts share that it's important to seek out details on food that keeps things moving in your digestive system.
"Understanding how our diet affects our bowel movements can help prevent straining and alleviate pain when going to the bathroom," says Nicole Roach, RD, a registered dietitian at Northwell Health's Lenox Hill Hospital. "Having an idea of how to prevent constipation can further help prevent complications such as hemorrhoids, fissures and impaction."
But what about watermelon? Is TikTok on the mark or full of crap? Registered dietitians got real about whether watermelon can help you poop. Here's what to know.
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How Much Fiber Does Watermelon Have?
We know fiber can help move things along, so naturally, one would think that watermelon is packed with fiber. But it actually doesn't have much. "Surprisingly, one watermelon wedge only contains 1 gram of fiber, which is lower than other fruits such as apples or berries that contain 2 to 3 grams of fiber per serving," says Julia Zumpano, RD, a registered dietitian with Cleveland Clinic’s Center for Human Nutrition.
Watermelon's low fiber content may come as a surprise because dietitians often recommend produce for its fiber content—and for a good reason.
"Fiber-rich foods can aid in having daily bowel movements," Roach says. "When it comes to bowel movements, insoluble fiber will promote having bowel movements. Foods that are high in fiber include fruits and vegetables as a general rule. However, some may be higher in fiber when compared to others."
Watermelon is on the low end. "Typically, foods with 5 to 6 grams of fiber or more in one serving would be seen as a good source of fiber," Roach explains. "Generally speaking, fruits and vegetables, when consumed raw with skin or peels, will have more fiber compared to a skinless cooked option."
The rind, or green piece of the watermelon, typically isn't consumed (though it's edible). Instead, we tend to enjoy the juicy, naturally sweet pink flesh.
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Does Watermelon Help You Poop?
The short answer: Yes. Despite its low fiber content, registered dietitians say watermelon can help someone poop. In fact, the low fiber content makes it the perfect pairing if you're eating an otherwise fibrous diet.
"Watermelon is mostly water," says Vanessa Rissetto, a registered dietitian and CEO of Culina Health. "When we consume more fibrous food, we need water to help with digestion."
Roach echoes these sentiments. "According to the FDA, 1 cup of diced watermelon has 139 grams of water," Roach says. "Water is also needed for optimal daily bowel movements. Fiber alone without the addition of water is almost counteractive when talking about bowel movements—the two are needed together."
Though watermelon isn't an excellent fiber source, Roach says every little bit adds up to the Food & Drug Administration's recommendation of 28 grams of fiber daily.
"Most people do not get enough fiber daily," Roach says. "Therefore, having some watermelon during the day will at least contribute to fiber intake even though it may not be in a large amount. Something is better than nothing."
How Much Watermelon Should I Eat Per Day for Digestion?
That's a tricky question for experts to answer. "There is no magic quantity of watermelon," says Zumpano. "It depends on how each person digests it."
Zumpano says how a person's body digests watermelon relies on various factors, including sensitivity to fructose (simple sugar found in watermelon) and how easily they become constipated. "Some people tend to be more constipated than others, which means they could use a little more watermelon to make them go," says Zumpano.
Zumpano suggests listening to your body to find your perfect amount of watermelon. "If you develop gas, bloating, diarrhea or an upset stomach after eating watermelon, you have consumed too much," Zumpano explains. "Try to limit to half that portion the next time and see if the symptoms improve. Everyone has to find their own threshold."
Rissetto agrees that it's important to pay attention to your symptoms. But if you need a starting point, generally "one to three slices is a great start, paired with some nuts to help slow down digestion," she says.
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Creative Ways To Eat Watermelon
On its own, a slice or a cup of cubed watermelon is sweet and refreshing. But if you bought the biggest watermelon at the store and want to get creative, experts say there's plenty of room for that with watermelon.
"Blend it in a smoothie or make it into a sorbet, add to a salad, even make a watermelon cake," Zumpano says.
Rissetto also loves throwing watermelons in salads. "My favorite way to eat watermelon is to add fresh mint and feta," Rissetto says. "I make a summer salad out of this."
Other Great Foods for Digestion
The high water content in watermelon makes it excellent for digestion—even without fiber. But Zumpano emphasizes eating fiber-rich foods is still important.
"Foods high in fiber are great for digestion and pooping because fiber helps form stool and can pull water into your digestive tract to help soften and form stool," she says. "Foods high in fiber are plant-based, such as fruits, vegetables, beans and nuts, [and] seeds."
Zumpano adds that whole grains like oats, brown rice, barley and whole wheat pasta are good fiber sources. But fiber isn't the only thing your digestive system needs regularly to keep you regular. "Fermented foods, yogurt, kefir, kombucha and apple cider vinegar are good sources of natural probiotics, which help build healthy gut bacteria that aid in healthy digestion," Zumpano says.
What To Do if You're Constipated
First, it's important to know the signs of constipation so you can make the necessary tweaks to help get your GI tract back on track. "Common signs and symptoms of constipation include abdominal discomfort, hard stool, difficulty or pain when having a bowel movement, infrequent bowel movements and feelings of having an unfinished bowel movement," says Roach.
No one likes being backed up, but luckily, Zumpano says a few lifestyle tweaks can help with constipation. "Increase fiber and water to begin," Zumpano says. "Aim for 25 to 35 grams of fiber per day and at least 64 fluid ounces of water or non-caffeinated beverages. Add fiber slowly to avoid gastrointestinal discomfort."
Zumpano also suggests consuming probiotic foods like yogurt daily and increasing exercise or physical activity.
If you're struggling, reach out to a healthcare provider. "For someone with chronic constipation, seeing a doctor such as a gastroenterologist may be of use," Roach says. "A gastroenterologist can help make medication suggestions to provide further relief...[and] may also be able to write a prescription for GI physical therapy as well depending on the severity of constipation."
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Sources
Nicole Roach, a registered dietitian at Northwell Health's Lenox Hill Hospital
Julia Zumpano, RD, a registered dietitian with Cleveland Clinic’s Center for Human Nutrition
Vanessa Rissetto, RD, registered dietitian and CEO of Culina Health