Why Do Cherries Make You Poop So Much?

The delightful allure of cherries during their peak season in the U.S. is undeniable. These juicy, crimson fruits often find their way into our desserts, salads, or even enjoyed by the handfuls. However, recently, TikTok users have been sounding a cautionary note, warning that indulging in cherries excessively may lead to unexpected gastrointestinal distress. While TikTok is not typically regarded as a reliable source of health information, the discussions surrounding the alleged “cherry-induced diarrhea” have sparked curiosity. In this comprehensive exploration, we delve into the truth behind this claim, dissecting the potential causes, nutritional aspects, and other fruits that share a similar fate.

Cherries and Gastrointestinal Woes

It appears that there may be some validity to the TikTok claims regarding cherries and their laxative effect. Registered dietitian Erin Judge, in a TikTok video, cautioned, “It’s cherry season, so it’s a good time to remind you that if you eat an entire bag of cherries, you will likely have diarrhea, stomach pains, be bloated, feel very uncomfortable.” Another TikToker humorously shared a video of herself dancing while eating cherries and spitting out the seeds, humorously predicting an impending bout of diarrhea. So, can cherries genuinely lead to increased bowel movements, and if so, what’s the science behind it?

Cherries, it turns out, contain sorbitol and xylitol, both of which belong to the category of sugar alcohols. Deborah Cohen, an associate professor at Rutgers University, elucidates that when consumed in substantial quantities, these sugar alcohols can exert a laxative effect on the digestive system. Unlike regular sugar, sugar alcohols are not absorbed by the intestines. Instead, they draw water into the gut, softening hard stool and promoting muscle contractions that facilitate the movement of stool along the digestive tract. Additionally, cherries also contain insoluble fiber, which can further accelerate stool movement. However, it’s important to note that the fiber content in cherries is not considered excessive compared to some other fruits.

While sugar alcohols are likely the primary culprits behind the diarrhea-inducing effects of cherries, it’s important to emphasize that one would typically need to consume an excessive amount of cherries to reach the point of needing a mad dash to the bathroom. The extent to which cherries trigger such effects can vary among individuals and is influenced by factors like personal sensitivity to sugar alcohols and the presence of underlying gastrointestinal conditions, such as irritable bowel syndrome.

Cherries, Salicylates, and Nutritional Value

In addition to their fiber and sugar alcohol content, cherries also contain salicylates, a group of chemicals derived from salicylic acid. While plants produce natural salicylates as part of their defense mechanism against pathogens and environmental stress, synthetic salicylates are commonly found in medications like aspirin. Some individuals may exhibit sensitivity to salicylates, leading to symptoms such as asthma, rhinitis, nasal polyps, chronic gastrointestinal irritation, or urticaria upon ingestion.

However, cherries boast several essential vitamins and minerals beneficial to human health, including vitamin C, potassium, and manganese. Thus, they can offer a host of nutritional benefits in addition to their potential digestive effects.

Other Fruits with Similar Effects

It’s not just cherries that have the potential to get your bowels moving. Many other fruits contain a combination of fiber and sugar alcohols, which can help regulate your digestive system. Fruits with similar levels of sorbitol, like cherries, include apples, pears, plums, prunes, dates, apricots, nectarines, peaches, blackberries, and more. Additionally, watermelon contains mannitol, another sugar alcohol that mimics the effects of sorbitol in the gut.

Just as consuming a reasonable serving of cherries is unlikely to cause gastrointestinal distress, the same goes for other fruits that share similar characteristics. Maintaining a balanced diet that includes these fruits can contribute to overall digestive health.

Tips for Enjoying Cherries Responsibly

If you find yourself constipated and consider cherries as a potential remedy, it’s advisable to do so in moderation. Dietary sources rich in sugar alcohols and fiber can be helpful in alleviating constipation. According to the Dietary Guidelines for Americans, the average adult should aim for approximately 28 grams of fiber daily on a 2,000-calorie diet.

Deborah Cohen suggests incorporating fruits, vegetables, whole grains, nuts, seeds, and legumes into your diet to boost fiber intake. Staying well-hydrated is also crucial to support healthy digestion. Furthermore, it’s wise to limit your intake of dairy and meat, as these foods are low in fiber and may be harder to digest.

Conclusion

The TikTok frenzy surrounding cherries and their potential to induce gastrointestinal discomfort is not entirely unfounded. Cherries do contain sugar alcohols, which, in large quantities, can lead to a laxative effect. However, it’s important to stress that such effects are not typically triggered by reasonable consumption levels and vary among individuals. Cherries offer valuable nutritional benefits, including vitamins and minerals, in addition to their potential digestive effects.

Understanding the science behind cherries’ impact on digestion can help individuals make informed dietary choices. Moreover, cherries are not alone in their potential to affect bowel movements, as various other fruits share similar characteristics. By enjoying cherries and similar fruits in moderation and maintaining a balanced diet rich in fiber and hydration, individuals can support their digestive health while relishing the flavors of this delightful summer fruit.