Does Watermelon Cause Diarrhea? Understanding Its Laxative Effects

The Laxative Effects of Watermelon

Watermelon is a sweet and refreshing fruit enjoyed by many during the warm summer months. But this juicy treat may also have an unexpected side effect - causing loose stools or even diarrhea. The reason lies in watermelon's combination of water, natural sugars, and other nutrients.

Why Watermelon May Cause Diarrhea

Watermelon is over 90% water, making it a very hydrating food. Eating a lot of it throughout the day can quickly increase fluid levels in the body. This excess water is then passed as urine or loose bowel movements.

In addition, watermelon contains sugars like glucose and fructose. When watermelon is consumed in large quantities, these sugars can draw more water into the intestines via osmosis. This can also contribute to loose stools or diarrhea in some people.

The fiber and seeds in watermelon may also promote bowel movements and loose stools, especially if someone isn't used to eating a lot of fiber. Seeds may even pass through undigested.

Individual Tolerance Varies

The laxative effect of watermelon can vary greatly from person to person. Those with sensitivities to FODMAPs or fructose may experience diarrhea more easily when overindulging.

Some also simply have more sensitive digestive systems. Eating a personal threshold of watermelon may not affect others at all. It depends on factors like:

• Age
• Gut health
• Diet
• Hydration status
• Medications
• Exercise habits
• And more

Tips for Enjoying Watermelon

For most people, watermelon can be enjoyed in moderation without issues. Here are some tips:

• Consume watermelon alongside other solid foods rather than alone
• Stay hydrated when eating a lot of watermelon
• Limit quantity - stick to a few cups a day
• Allow the body time to adjust to dietary changes

Pay attention to how you feel after eating watermelon. Diarrhea usually occurs within 48 hours if watermelon is the culprit. Slowing consumption or avoiding large amounts can help.

The Natural Laxative Compounds in Watermelon

What is it exactly about watermelon that makes some people rush to the bathroom? As a fruit, watermelon contains unique compounds that may have a laxative effect if consumed in large quantities.

Citrulline

Watermelon is one of the richest dietary sources of an amino acid called citrulline. The pulp of the watermelon fruit contains particularly high amounts.

Research has found citrulline has potential benefits for heart health and exercise performance. However, one side effect of citrulline supplements is loose stools and diarrhea.

Consuming a lot of the citrulline naturally occurring in watermelon may therefore contribute to its laxative effect. Especially if someone isn't used to having much citrulline in their diet.

Fructose

Fructose is a naturally occurring sugar found in fruits and vegetables. Watermelon gets its sweetness from both fructose and glucose.

Unlike glucose, too much fructose consumption can overwhelm the small intestine's absorption capacity. This allows undigested fructose to enter the large intestine, drawing water with it and causing diarrhea.

Those with fructose malabsorption issues can experience diarrhea from watermelon and a variety of other fruits and veggies. It's also possible to just overdo it on how much fructose your body can handle at once.

Fiber & Seeds

Watermelon contains both soluble and insoluble fiber. Insoluble fiber adds bulk and moisture to stools. Soluble fiber feeds healthy digestive bacteria but can also loosen stools when rapid changes occur.

The small black watermelon seeds can also contribute to loose stools. Seeds have insoluble fibers that maintain laxation. Some seeds may even pass through undigested if consumed in excess.

Sorbitol

Sorbitol is a type of sugar alcohol found naturally in some fruits. It is poorly absorbed by the body, causing it to act as a laxative by pulling moisture into the intestines.

Watermelon has lower amounts of sorbitol compared to some other fruits. But sensitive individuals may still experience diarrhea after eating a lot of it.

The Best Ways to Enjoy Watermelon

Watermelon is a nutritious, delicious fruit that deserves its iconic summer status. While overdoing it can spell disaster pants-wise, there are plenty of ways to work watermelon into your diet without issue:

Pair It With Other Foods

Eat watermelon along with high-fiber foods like nuts or oats that can help slow digestion. Proteins and fats can also help balance out the sugars. Watermelon along with cottage cheese or yogurt makes a balanced snack.

Watch Portions

Stick to a few cups or under 2 lbs of watermelon at a time if you seem sensitive to it. This varies based on size and other factors of course. But limiting intake lets the digestive system adapt.

Stay Hydrated

Drink water regularly when noshing on watermelon, which has high water content. Dehydration makes diarrhea worse, while proper hydration keeps things moving smoothly.

Go Slow With Changes

If watermelon gives you issues, start by eating small amounts with other foods and gradually work up. This gives your body time to adjust digestion of all those great watermelon nutrients.

Paying attention to your personal tolerance, hydration, diet balance, and portion control can let you enjoy watermelon without unpleasant ramifications.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.