Cacao's Laxative Effect: Fact Or Fiction?

Cacao, derived from the seeds of the fruit of the cacao tree, is the source of natural chocolate. It is a superfood containing a variety of phytonutrients, including high amounts of sulfur, magnesium, and phenylethylamine. While cacao and its derivatives, such as chocolate, have long been associated with health benefits, there is ongoing debate about their potential as a laxative.

Cacao is a source of magnesium, which can help with constipation

Cacao is a rich source of magnesium, a mineral that is essential to many of the body's functions. Magnesium is involved in over 300 biochemical reactions, including maintaining muscle and nerve function, keeping a steady heart rhythm, and managing cholesterol levels.

Magnesium is also well-known for its ability to ease constipation. As an osmotic laxative, magnesium relaxes the bowel and pulls water into the intestines, helping to soften stools and making them easier to pass. It also helps neutralise stomach acids, aiding the body in passing digested food.

While the amount of magnesium in cacao won't provide instant relief from constipation, regular intake can promote long-term healthy digestion. For example, a reader of The People's Pharmacy found that drinking dark cocoa eased their post-operative constipation. Scientists agree that cocoa compounds can improve bowel habits.

In addition to its magnesium content, cacao is also a good source of dietary fibre, which can further help with constipation. In a clinical study, subjects who were given cocoa powder supplemented with high-fibre cocoa bran experienced increased frequency of bowel movements and decreased feelings of constipation.

So, if you're looking for a tasty way to boost your magnesium intake and promote healthy digestion, cacao may be a great option. However, it's important to remember that cacao is also high in fat and calories, so it should be consumed in moderation as part of a balanced diet.

Cacao husks are a waste product of chocolate production and may act as a laxative

Cacao husks are a waste product of chocolate production. The cacao plant, or Theobroma cacao, is the source of original, natural chocolate. The cacao beans are the key ingredient in chocolate, and these beans are found inside the cacao fruit. The beans are then roasted, separated from their husks, and broken into smaller pieces.

The husks are not used in chocolate production, but they may have a useful purpose. The cacao husks found in the waste product of chocolate production could potentially act as a laxative. However, since the husks are not ingredients in chocolate, there is a low chance that chocolate can be considered a laxative.

Chocolate itself is not typically considered a constipation-fighting food, but it may help due to its fibre and caffeine content. The darker the chocolate, the more fibre it contains. One ounce of chocolate with 70-80% cacao solids has 3 grams of fibre, which is not enough to have an immediate laxative effect. However, if you eat a whole 3.5-ounce bar, you will consume 11 grams of fibre, which, along with the caffeine content, may have a laxative effect.

In addition, the lactose in milk chocolate and chocolate candies containing dairy could cause digestive issues for lactose-intolerant individuals, including constipation, bloating, gas, and diarrhoea.

There is limited research on the laxative effects of chocolate, but some studies have found that cocoa products can improve bowel habits. For example, a study published in Nutrition & Metabolism in April 2012 reported that the fibre in cocoa "promotes healthier bowel habits".

While cacao husks may have potential as a laxative, more research is needed to confirm this effect.

Dark chocolate may help with constipation due to its high fibre content

Dark chocolate is rich in many plant compounds, including flavanols, polyphenols, quercetin, epicatechin, and theobromine. Research suggests that cocoa and dark chocolate can improve cardiovascular health by making blood vessels more flexible and enhancing circulation.

Cocoa and dark chocolate also contain magnesium, which can help with constipation. Additionally, cocoa is a good source of dietary fibre, which can promote healthier bowel habits and reduce constipation. A study published in Nutrition & Metabolism in April 2012 found that regular consumption of cocoa products increases dietary fibre intake and improves bowel habits.

The fibre and caffeine in plain chocolate could have a laxative effect. Caffeine can increase the rate of motility, which is the contraction of the muscles in the digestive tract that encourages bowel movements. The darker the chocolate, the more fibre and caffeine it contains. For example, an ounce of dark chocolate with 70-85% cacao solids has 3 grams of fibre and 22.7 milligrams of caffeine. If you eat a whole 3.5-ounce bar, you'll consume 11 grams of fibre and 81 milligrams of caffeine, which could have a noticeable laxative effect.

However, it's important to note that chocolate is not typically considered a constipation-fighting food, and there is limited research on its effectiveness as a laxative. While it may provide some relief due to its fibre and caffeine content, there are other foods that are more effective in preventing and relieving constipation, such as whole grains, fruits, and vegetables, which are naturally rich in fibre.

Drinking lots of dark chocolate could cause diarrhoea due to its caffeine content

It is important to note that chocolate is not a proven cure for constipation. However, it may help due to its fibre and caffeine content. The darker the chocolate, the higher the caffeine content. For example, an ounce of dark chocolate with 70-85% cacao solids has 22.7 milligrams of caffeine, while one ounce of dark chocolate with 45-59% has 12.2 milligrams.

Caffeine can increase the rate of motility, which is the contraction of the muscles in the digestive tract that encourage bowel movements. Therefore, drinking lots of dark chocolate could cause diarrhoea due to its caffeine content.

The darker the chocolate, the more fibre it contains. One ounce of chocolate with 70-80% cacao solids has 3 grams of fibre. This is not likely to be enough to have an immediate laxative effect. However, if you eat a whole 3.5-ounce bar, you will consume 11 grams of fibre in one sitting, which, along with the 81 milligrams of caffeine, could have a laxative effect.

In addition, if you are lactose intolerant, the lactose in milk chocolate and chocolate candies containing dairy could cause diarrhoea, as well as other side effects like gas and bloating.

Cacao contains theobromine, which dilates blood vessels like caffeine

Cacao contains theobromine, a bitter alkaloid compound that acts as a mild stimulant in the body. Theobromine is structurally similar to caffeine, and both compounds belong to the same xanthine class of alkaloids. Theobromine is found in the seeds of the cacao tree, with cocoa beans naturally containing approximately 1% theobromine. The concentration of theobromine in chocolate depends on the type, with higher concentrations found in dark chocolate compared to milk chocolate.

Theobromine functions as a vasodilator, meaning it can help to dilate constricted blood vessels. This could have therapeutic benefits in treating high blood pressure. Clinical trials have shown that theobromine can effectively reduce blood pressure, with a significant daily decrease observed in healthy individuals with high blood pressure who consumed high doses of theobromine. Additionally, theobromine has been found to increase HDL cholesterol levels, which are associated with lower cardiovascular risk.

The stimulant effects of theobromine are milder and longer-lasting compared to caffeine, and it has been shown to improve focus, concentration, and visual processing. Theobromine also has potential anti-inflammatory properties and has been studied for its role in treating respiratory conditions such as asthma and cough.

While theobromine has some positive health benefits, it is not an essential compound in the human diet. Excessive intake can lead to side effects such as nausea, headache, and increased heart rate. It is also important to note that theobromine is toxic to dogs and other pets due to their inability to metabolize it effectively.

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