Can Watermelon Make You Poop or Help With Constipation?

Key takeaways:

• Watermelon is full of vitamins and nutrients, and an average slice contains one cup of water.
• Watermelon can help your digestive system maintain regular bowel movements.
• Eating too much watermelon can cause digestive problems, particularly in individuals with irritable bowel syndrome and other digestive conditions.

Watermelon contains a wide variety of nutrients, such as vitamins A and C, fiber, and lycopene. It also contains 92 percent water. Water softens stool and helps digestion, while fiber adds bulk to stool, promoting regular bowel movements.

Watermelon can act as a natural laxative, although people who have irritable bowel syndrome (IBS) or other digestive disorders may want to avoid it.

Watermelon is a FODMAP food, which refers to foods with high levels of fermentable short-chain carbohydrates, including fermentable oligosaccharides, disaccharides, and monosaccharides. High FODMAP foods can cause people with IBS and other gastrointestinal disorders to have diarrhea, constipation, or an urgent need to empty their bowels after eating.

The main component in watermelon that affects digestion is fructose. Fructose is difficult for some people to digest, resulting in excess gas, abdominal discomfort, and bloating. Polyphenols in watermelon help to maintain the right balance of good bacteria in the gut, which also helps digestion.

Does watermelon help with constipation?

Watermelon can help with constipation because it has a high water content and contains fiber. Water has a softening effect on stool. Fiber adds bulk to stool and also pulls in water.

Both components aid digestion, making the passage of stool easier and making bowel movements more regular.

Does watermelon cause more frequent bowel movements?

Watermelon has a relatively low fiber content, and its high water content can cause more frequent bowel movements in many people. The high fructose content can also lead to diarrhea.

Lycopene, an antioxidant found in watermelon, can have gastrointestinal effects if you consume it every day. These gastrointestinal effects include nausea, heartburn, and loose stools. Conversely, lycopene has many helpful effects on heart health and inflammation.

Generally, you should not eat more than two cups of watermelon per day to avoid uncomfortable effects.

How long it takes for watermelon to affect bowel movements

Because of the fiber and high water content, watermelon does not take very long to digest.

Digestion time depends on your typical digestion speed and how much watermelon you eat. For most people, 20 minutes to two hours is the time necessary to digest watermelon.

Choosing the right food for digestive health

Choosing the right food to improve your digestive health can improve your gut function and make your bowel movements regular. Your diet should include at least 25 grams of fiber each day.

Here are a few foods that may help your digestion:

Whole grains

Whole grains are found in foods like whole wheat bread and brown rice. White rice and white bread are refined carbohydrates that don't add as much necessary fiber to your diet. Whole grains provide other beneficial nutrients, including omega-3 fatty acids.

Lean proteins

Lean proteins do not contain high levels of fat, which is sometimes difficult for the gut to process. People with sensitive digestive systems should avoid fatty foods (including fried foods) because fats can make the muscles of the colon contract more, potentially speeding transit through the gut and resulting in diarrhea.

Chicken and fish contain lean proteins. In contrast, fatty proteins are found in red meat, which can change the bacteria in your gut. This can produce chemicals that might increase your risk of atherosclerosis, which is plaque buildup in the arteries.

Fruits that are low in fructose

Fructose can cause bloating and gas. Low-fructose foods include bananas, citrus fruits like oranges and tangerines, and berries.

These foods are easier to digest than high-fructose fruits like apples or pears. They are also less likely to cause gas and bloating. Bananas also contain inulin, which stimulates good bacteria growth in your gut.

Leafy green vegetables

Leafy green vegetables like kale are a good source of fiber and provide nutrients like vitamins C, A, and K.

Leafy green vegetables also promote the growth of beneficial gut bacteria. This improves your gut microbiome, the microorganisms in your gastrointestinal tract.

Avocados

Avocados have many nutrients, including potassium. They also contain a lot of fiber and are low in fructose, making them good for digestion and unlikely to cause excess gas. Avocados have a high fat content, so limit your consumption.

Read our guides on how to encourage bowel movements and foods that can help you pass a bowel movement for more.

When to see a doctor about infrequent bowel movements or constipation

You should see a doctor if:

• Your constipation lasts longer than a week or two.
• You have occasional blood in your stools.
• You have unexplained weight loss.
• Constipation is new, and you haven't changed your diet or lifestyle.
• Your poop has changed significantly in size, shape, color, or consistency.

You should go to the emergency room if:

• You experience severe pain with bowel movements.
• You have been unable to pass gas or have a bowel movement.
• You have a lot of blood in your stool.

Questions to ask your doctor about infrequent bowel movements or constipation

Writing down questions before your doctor’s visit can help you have a productive appointment. You should also note any symptoms associated with your constipation so your doctor can better pinpoint your condition. Here are some questions you may want to ask:

• Are there foods I should avoid to prevent constipation?
• Are there foods that can help me maintain regular bowel movements?
• How much water should I be drinking each day to stay hydrated?
• How much fiber intake is optimal to maintain a healthy digestive system?

Frequently asked questions: watermelon and bowel movements

It’s possible you have questions about watermelon and bowel movements that have already been asked by previous patients.

Why does watermelon give you diarrhea?

Watermelon doesn't usually cause diarrhea if you are eating a moderate amount.

Each slice of watermelon has approximately one cup of water. For someone with normal digestion, this amount of watermelon should not cause problems, but diarrhea or constipation may occur in people with digestive conditions like IBS.

Why does watermelon make you gassy?

Watermelon is a FODMAP food containing fructose and other sugars. These substances may make digestion difficult and cause bloating or flatulence.

Takeaway message: can watermelon make you poop?

Watermelon is 92 percent water, and one slice contains around eight ounces (one cup) of water. Watermelon also contains a small amount of dietary fiber. Both water and dietary fiber are necessary for digestion.

Water softens stool and makes bowel movements easier. Fiber provides bulk to stool and also pulls in water. Watermelon, therefore, can help make you poop in some situations, but it also contains substances that may cause stomach discomfort. Speaking with your doctor about your diet is the best way to improve your bowel movements.

General Medicine follows a strict editorial process, including using real experts to write our articles, vetted primary sources, fact-checking, a secondary medical review, and updates as necessary. This article was medically reviewed and fact checked by Dr. Pallabi Sanyal-Dey, MD.

Sources

"DEFAULT FoodData Central." DEFAULT FoodData Central, United States Department of Agriculture, Apr. 2018, fdc.nal.usda.gov/food-details/167765/nutrients. Accessed 19 Nov. 2024.

"Definition & Facts for Constipation." National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health, 1 May 2018, www.niddk.nih.gov/health-information/digestive-diseases/constipation/definition-facts. Accessed 20 Nov. 2024.

Hasler, William L. "Gas and Bloating." Gastroenterology & hepatology vol. 2,9 (2006): 654-662.

Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, Gearry RB. Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clin Exp Gastroenterol. 2016;9:131-142. doi:10.2147/CEG.S86798