There’s a fruit out there—one you probably don’t think about much, maybe even one you’ve walked right past in the grocery store, slightly intimidated by its tough, leathery skin. But crack it open, and inside? A burst of ruby-red seeds, shimmering like tiny jewels.

Yep, we’re talking about pomegranates. Or, if you want to get all fancy, malum granatum—which, by the way, literally means “grainy apple” in Latin. Fitting, considering it’s packed with these juicy little gems called arils (which, let’s be real, are 90% of the reason anyone buys a pomegranate in the first place).

Originally hailing from Iran, Pakistan, and parts of Afghanistan, this fruit has traveled far and wide, showing up in everything from Middle Eastern dishes to trendy smoothie bowls. But let’s talk about something a little more… pressing. Specifically, digestion. More specifically—pooping. Because, turns out, this fruit might just be your new best friend when things aren’t, uh, moving quite as they should.

Why Pomegranate Juice Might Get Things Moving Faster Than Coffee

Okay, let’s get straight to it: pomegranates are loaded with fiber. And not just any fiber—80% of the dietary fiber in these little seeds is insoluble fiber, the kind that adds bulk to waste and keeps your digestive system on a schedule. Think of it like nature’s own internal broom, sweeping things along. No more sitting on the toilet, scrolling endlessly through social media, waiting for something—anything—to happen.

But fiber isn’t the only star here. Pomegranate juice—affectionately known as pom juice—also contains natural sugars, primarily fructose and glucose. According to registered dietitian Michelle Saari (via Long Term Care RD), these sugars have a natural laxative effect. That, combined with the juice’s high water content, makes for a solid (or not-so-solid, if you catch my drift) digestive boost.

Of course, hydration is key. Your body needs a good amount of water for everything to function smoothly, and if you’re skimping on liquids, you’re practically inviting constipation. The general recommendation is about 15.5 cups of fluids daily for men and 11.5 cups for women—though let’s be honest, most of us barely hit half that. So, while plain water should still be your go-to, mixing in some pomegranate juice? Not the worst idea. A little variety never hurt anybody.

How to Make Fresh Pomegranate Juice Without the Mess (Mostly)

Let’s be real—pomegranates can be a nightmare to deal with. You cut one the wrong way, and suddenly your kitchen looks like a crime scene. But there’s a method to the madness. Instead of slicing straight through (rookie mistake), start by cutting off the top—the stem end—so you can get a peek at the arils inside. Then, gently score the skin in sections from top to bottom and pull the fruit apart with your hands. The seeds should pop out way easier this way.

Once you’ve collected all the arils, toss them into a blender with half a cup of water. Blend. Strain. Enjoy. It’s that simple. One pomegranate will usually give you about half a cup of juice, so plan accordingly if you’re making enough to share (or just treat yourself to the whole thing—no judgment).

Now, before you go chugging glasses of the stuff, a little caution: while 8 to 12 ounces a day is generally safe, according to Mount Sinai, too much could have the opposite effect. If you already have diarrhea, step away from the pom juice—it’ll only make things worse. And if you’re on medications like blood thinners or high blood pressure pills? Check with your doctor first. WebMD warns that pomegranates could interfere with certain medications. The last thing you need is a digestive and medical surprise all at once.

More Than Just a Bathroom Fix

While we’re hyping up pomegranates for their, ahem, digestive benefits, let’s not forget they’re also packed with antioxidants. Good for your heart, brain, skin—you name it. They even help prevent free radical damage (you know, the stuff responsible for aging and diseases).

So maybe, just maybe, it’s time to give this fruit the credit it deserves. Whether you’re sipping on fresh juice, sprinkling arils over your salad, or just eating them straight from the spoon, your body—inside and out—might just thank you.