Acai berries are small, dark purple fruits best known as the key ingredient in the oh-so-popular acai bowl, but they offer more than just a delicious start to your day.
These tropical fruits are incredibly rich in antioxidants and fiber, and they can also impact your digestive system. Yes, it’s true – acai can make you poop.
In this article, we’ll explore why acai might be affecting your bathroom habits and discuss whether it’s an effective option for easing constipation. Let’s get started!
How does acai make you poop?
Here are the three main ways that acai can make you poop:
1. It’s high in fiber
Acai is high in fiber, providing 4 grams per 3.5-ounce (100-gram) serving. That’s 14% of your daily fiber needs (1).
The fiber in acai berries and other foods aids in promoting regular bowel movements by softening and adding bulk to your stool, making it easier to pass (2, 3).
2. It contains lots of water
Like many fruits, acai is mostly made up of water, and this extra fluid helps keep your digestive system running smoothly (4).
When you’re dehydrated, the body pulls water from the colon, resulting in hard, lumpy stool that’s difficult to pass. Water helps soften stool and reduces the risk of constipation (5).
3. It promotes healthy gut bacteria
Acai is a rich source of polyphenols — naturally occurring plant compounds that are known for their antioxidant properties and health benefits (6).
Polyphenols also promote the growth of Lactobacillus and Bifidobacterium, types of healthy gut bacteria that may protect against constipation (7, 8).
Want to learn more about the health benefits of acai? Check out our in-depth article: 7 Nutritional Benefits of Acai.
How effective is acai for constipation?
On its own, acai probably won’t make you poop, but it may help reduce the risk of constipation as part of a balanced, fiber-rich diet.
Research shows that people who eat more fruit, vegetables, whole grains, and plant-based proteins are less likely to be constipated (9).
Fruits seem to be particularly good for constipation because they’re often high in fiber, polyphenols, and sorbitol, a sugar alcohol that can act as a laxative (10, 11).
However, no studies have looked at acai specifically. More research is needed before we can say for sure how effective acai might be for constipation.
Foods with research-backed benefits for constipation include prunes, kiwifruit, yogurt, flaxseed, olive oil, and apple juice (12, 13, 14, 15, 16, 17).
How much acai should you eat for constipation?
We weren’t able to find any research on acai and constipation, so it’s difficult to say how much you would need to eat to promote bowel movements.
When it comes to food and nutrition, moderation is key. To support healthy digestion, we’d suggest limiting yourself to one serving of acai per day.
This could be 3.5 ounces (100 grams) of frozen acai puree, 2 tablespoons of freeze-dried acai powder, or an 8-ounce glass of acai juice.
Opting for acai juice may be the better choice for constipation. It provides extra fluid, which is crucial for promoting regular bowel movements, while still offering some fiber (18).
Final thoughts
While acai may contribute to regular bowel movements and potentially ease constipation, it should be viewed as part of a broader, balanced diet rather than a standalone solution.
Diets high in fruits, vegetables, whole grains, and plant-based proteins provide nutrients such as fiber, fluids, and polyphenols that soften and add bulk to stools, making them easier to pass.
Consider including acai in your diet if you enjoy the taste. Otherwise, there are plenty of other, better-researched foods, like kiwifruit and prunes, that can help keep you regular.
Amy Richter is a Registered Dietitian Nutritionist based in Missouri. She is an experienced nutrition writer and medical advisor for Healthline and Medical News Today. Amy is passionate about all things food-related and enjoys translating complex science into easy-to-understand articles.
