Cocoa: A Natural Laxative?

Cocoa is a rich source of dietary fibre, which is known to be both preventive and therapeutic for bowel functional diseases. While there is no solid research to support a strong connection between cocoa and constipation, some studies have found that cocoa husks, which are high in fibre, can help with constipation. The fibre in cocoa may also promote healthier bowel habits.

Cocoa husks can help with constipation

Cocoa husks, the outer shells of cocoa beans that are usually discarded during chocolate production, are rich in dietary fibre. A 2006 study found that cocoa husks can help with constipation in children. In the study, chronically constipated children were given cocoa husks, which helped them go to the bathroom more often and made it easier for them to do so.

Cocoa husks are a good source of dietary fibre, which is both preventive and therapeutic for bowel functional diseases. Fibre increases stool bulk, shortens gut transit time, and helps retain moisture in the faecal stream. Insoluble fibre polysaccharides, in particular, are only partially fermented by the colonic microbiota, increasing stool bulk, shortening gut transit time, and retaining moisture in the faecal stream.

The cocoa bean has a seed coat or bran with a high content of dietary fibre, especially insoluble fibre. The composition of cocoa-derived products depends on the botanical variety, as well as genetic, agronomical, and food processing factors. In contrast to chocolate production, the bran remains present in cocoa powder, making it a good source of dietary fibre.

Cocoa powder is widely consumed in many countries, often as a beverage. The regular addition of two servings of soluble cocoa products, containing 15.1 and 22.0% of non-starch polysaccharides, to a typical Spanish diet was found to increase fibre intake to recommended levels. The product with 22.0% of non-starch polysaccharides also promoted healthier bowel habits.

The consumption of two cocoa beverages per day reflects real-world consumption patterns in the Spanish population and may be considered moderate. The study showed that the addition of cocoa products to the diet did not lead to an increase in body weight.

In summary, cocoa husks are a good source of dietary fibre and can help with constipation, especially in children. The regular addition of cocoa products to the diet can increase fibre intake and promote healthier bowel habits without causing weight gain.

Cocoa is a good source of magnesium

Magnesium is a key mineral for health and plays a role in many functions, such as helping to turn glucose into energy, enabling the brain to work with laser-sharp clarity and focus. It is also important for a healthy heart.

Cocoa is a great source of magnesium, providing 420mg per cup. Dark chocolate, in particular, is very rich in magnesium, with 65mg in a 1-ounce (28g) serving.

The recommended daily intake of magnesium is 420mg for men and 320mg for women.

Cocoa is also a good source of dietary fibre, which can help to prevent and treat bowel functional diseases. A study found that consuming two servings of soluble cocoa products per day increased fibre intake to recommended levels and improved bowel habits.

In addition to magnesium, cocoa contains many other beneficial compounds, including antioxidants, iron, calcium, and mood-boosting neurotransmitters.

The fibre in cocoa promotes healthier bowel habits

Cocoa is rich in many plant compounds, including flavanols, polyphenols, quercetin, epicatechin, and theobromine. Research suggests that cocoa can improve cardiovascular health and cognitive performance. Interestingly, a study has also reported that the fibre in cocoa promotes healthier bowel habits.

The fibre in cocoa can help to prevent and treat bowel functional diseases. Soluble cocoa products are good sources of dietary fibre, which can be supplemented without negatively affecting their organoleptic properties. Consuming two servings of soluble cocoa products per day can increase fibre intake to recommended levels. This can be an effective way to promote healthier bowel habits.

A study conducted on 44 healthy men and women found that consuming two soluble cocoa products with different non-starch polysaccharide levels (NSP) had positive gastrointestinal effects. The cocoa product with a higher NSP content (Cocoa Product B) resulted in a significant increase in daily bowel movements and a reduction in constipation feelings. Additionally, Product B reduced the time required to have a bowel movement.

The positive effects of consuming cocoa product B were attributed to its higher content of water-insoluble forms of NSP, which promote colonic mucosal health by increasing faecal bulk and reducing transit time. The study concluded that the regular addition of two servings of soluble cocoa products can increase fibre intake and promote healthier bowel habits without inducing adverse gastrointestinal symptoms.

In summary, the fibre in cocoa has been found to promote healthier bowel habits by increasing daily bowel movements, reducing constipation, and improving colonic mucosal health. These effects are particularly pronounced when consuming cocoa products with higher NSP content.

Cocoa contains caffeine, which can have a laxative effect

In addition to caffeine, cocoa is a good source of magnesium, which is useful in preventing constipation. Furthermore, cocoa is rich in plant compounds such as flavanols, polyphenols, quercetin, epicatechin, and theobromine. These compounds have been linked to improved cardiovascular health and enhanced circulation.

While cocoa itself does not directly cause constipation, other ingredients commonly found in chocolate products, such as milk and sugar, can trigger bowel changes and constipation symptoms in some individuals. For example, dairy can cause constipation in those with lactose intolerance, and a high sugar intake has been associated with an increased risk of constipation.

It is worth noting that the fibre in cocoa has been found to promote healthier bowel habits. A study involving healthy individuals who consumed two servings of soluble cocoa products with different fibre levels found that the cocoa product with higher fibre content led to an increase in daily bowel movements and a reduction in the time required for a bowel movement. This product also improved bowel habits without inducing adverse gastrointestinal symptoms, except for a slight increase in flatulence.

Chocolate may cause constipation due to its sugar content

Chocolate is not typically associated with relieving constipation, but it may help due to its fibre and caffeine content. However, it is more likely that chocolate causes constipation due to its sugar content.

Chocolate-filled foods tend to be high in sugar, which can be tough on the bowels. Sugar often replaces healthier, high-fibre foods in your diet that keep your bowels moving regularly. A 2022 survey study of 1,431 people's bowel habits found that those who ate sugary products had a higher risk of constipation. In addition, a sustained consumption of sugary foods may be linked to an increased risk of constipation, according to a 2022 review.

However, it is important to note that the link between chocolate and constipation is not yet strongly supported by solid research. While some people may feel constipated after eating chocolate, it is unclear whether this is a direct result of the cocoa in chocolate or other ingredients such as milk and sugar.

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