Does Pumpkin Cause or Help Relieve Constipation?

Is Pumpkin a Laxative?

"Pumpkin is an excellent laxative for two reasons," says Niket Sonpal, MD, internist and gastroenterologist in New York City. "The first is that it's high in fiber, and fiber is your colon's best friend. The second reason is that pumpkins are high in magnesium, and we know that people who suffer from constipation can sometimes be low in this naturally occurring nutrient. Therefore, the combined effects lead to softer and better daily bowel movements."

How to Eat Pumpkin to Relieve Constipation

Now, before you hit the supermarket, keep in mind that depending on the type of pumpkin you choose, fiber — as well as other nutritional contents — will vary:

  • 1 cup of canned, unsalted pumpkin has about 7 grams of dietary fiber and 56 milligrams of magnesium, according to the U.S Department of Agriculture (USDA)
  • 1 ounce of roasted, unsalted pumpkin seeds contains 1.8 grams of fiber and 156 milligrams of magnesium, per the USDA
  • Boiled, fresh pumpkin also provides some fiber, though in lower amounts — around 3 grams per cup, and only 22 milligrams of magnesium, per the USDA

You can incorporate pumpkin into so many delicious and healthy dishes:

  • Stir a spoonful of canned pumpkin into soups, oatmeal or yogurt
  • Make healthy pumpkin pancakes
  • Add fresh pumpkin to ground beef, vegetables and spices for an easy casserole
  • Use fresh or roasted pumpkin it to make a colorful fall salad

"The best type of pumpkin to eat is the most natural, and cooked in a way that has the best flavor, but also retains the most amount of fiber," Dr. Sonpal says. "Canned versions may be too high in sugar and not have enough fiber. Natural is always best."

Can Pumpkin Cause Constipation?

Surprise, it actually can! While the fiber in pumpkin can help you go, it can sometimes block you up, or even help relieve diarrhea. Wait, what?

OK, so sometimes foods higher in fiber — like pumpkin— can worsen constipation symptoms, according to the Cleveland Clinic. If the bowel isn't moving things through fast enough, foods like pumpkin can just get you even more backed up.

"Any fiber can cause constipation if you don't balance it with enough water intake, and if you're not exercising enough to help contract those muscles to get things squishing and squashing," Dr. Sonpal says.

You'll also want to avoid increasing your fiber too quickly. Eating too much fiber all at once can contribute to constipation, so take it slow.

What About Pumpkin Spice?

Contrary to popular belief, pumpkin spice does not cause constipation. That’s because there’s no pumpkin in pumpkin spice! Cinnamon, nutmeg, ginger and clove or allspice are the ingredients that make up pumpkin spice, according to Chemical and Engineering News. Myth debunked.

How Does Pumpkin Help Diarrhea?

Pumpkin may actually help relieve diarrhea. Pumpkin's fiber can solidify watery stool because it absorbs water and adds bulk, according to the Mayo Clinic.

But go easy with the daily fiber in general. Diets that are very high in fiber can cause diarrhea, especially for those with irritable bowel syndrome, according to the International Foundation for Gastrointestinal Disorders.