When most people think of pumpkins, jack-o’-lanterns and pumpkin pie may be the first things that come to mind, but this isn’t all they’re good for. Every part of the pumpkin, from its flesh to its seeds, can be eaten in some way. And these gourds are loaded with gut healthy nutrients like iron, fiber, and magnesium.
Below are five ways pumpkin improves gut health.
1. Supports Bowel Regularity
Pumpkin is an excellent source of fiber, and its flesh is particularly rich in the soluble kind.Soluble fiber is unique in that it can improve both constipation and diarrhea, normalizing bowel function overall. Soluble fiber holds onto water in the gastrointestinal (GI) tract, forming a viscous gel. This gelling property promotes more complete, well-formed bowel movements. To improve diarrhea, soluble fiber slows GI transit time, meaning food moves through the GI tract more slowly, absorbing water in the process. On the flip side, soluble fiber also serves as a bulking agent, which can help to relieve constipation.
If you’re having trouble going to the bathroom, you may want to think twice before throwing away the pumpkin seeds. Pumpkin seeds are one of the richest sources of magnesium, a mineral that improves constipation, per theNational Institutes of Health (NIH). Interestingly,research published in the journal Food Science & Nutrition in December 2021 found that people who consumed more magnesium through diet were less likely to experience chronic constipation. In fact, magnesium’s ability to promote bowel regularity is so well recognized that high doses of the mineral are included in many over-the-counter laxatives. Magnesium supplements have an osmotic effect, drawing water into the bowel to increase stool volume and stimulate motility, according to research published in the journal Nutrients in February 2021. If your dietary intake of magnesium falls short, you may be more likely to experience constipation, but incorporating pumpkin seeds into meals and snacks can help you meet your needs. One ounce of roasted pumpkin seeds provides nearly 37 percent of your daily value for magnesium, per the NIH.
2. Encourages a Healthy Gut Microbiome
Soluble fiber, such as that found in pumpkin flesh, has well-established prebiotic properties, meaning it serves as food for friendly gut microbes to support a healthygut microbiome. According to research published in the journal Nutrients in March 2020, most soluble fiber is fermented by these beneficial gut microbes, which produce anti-inflammatory compounds called short-chain fatty acids as a by-product. Short-chain fatty acids nourish the cells lining our colon and are thought to strengthen the gut barrier. Further, shifts within the gut microbiome that occur with a more fiber-rich diet are specifically associated with lower levels of gut inflammation and decreased risk of inflammatory bowel disease (IBD), according to research published in the journal Crohn’s & Colitis 360 in January 2020.
3. Promotes Healthy Digestion
Potassium is an essential mineral that your body needs to work properly. This electrolyte sends signals to your brain, allowing muscles in your intestines to contract in a process known as peristalsis. Peristalsis pushes food through the intestines, allowing for proper digestion, absorption of nutrients, and elimination of waste. For this reason, low potassium levels can lead to constipation as peristalsis weakens.
When you think of potassium-rich foods, bananas may leap to mind, but one cup ofcooked pumpkin actually contains more potassium than a banana, according to theU.S. Department of Agriculture (USDA), providing roughly 11 percent of the daily value.
4. Supports a Healthy Gut Lining
Both the flesh and seeds of pumpkins are rich in certain nutrients that are needed to maintain a healthy gut lining. Pumpkin flesh is rich in beta-carotene, an antioxidant that is converted to vitamin A in our bodies, per theNIH. Pumpkin seeds, on the other hand, are an excellent source ofzinc, which supports immune function and helps maintain healthy body tissues. According toresearch published in the American Journal of Physiology in November 2020, both vitamin A and zinc play a role in maintaining a healthy intestinal barrier, keeping food particles and bacteria from escaping the intestinal tract and causing inflammation.
Take advantage of pumpkin season by roasting pumpkin with a sprinkle of cinnamon as a festive side dish, adding pumpkin puree to seasonal soups and smoothies, or making a hearty homemade granola with pumpkin seeds. Both your taste buds and your gut will thank you.
