You likely know pomegranate juice for its ruby hue and tart, bitter flavor.

What is pomegranate juice?

These seeds are pressed to extract the juice.

Lauren Manaker, MS, RDN

Drinking pomegranate juice is a convenient way to benefit from thenutrients a whole pomegranate offersminus theall-important fiber.

But don’t let the lack of roughage dissuade you from sipping on this naturally colorful drink.

These compounds, which help give the drink its vibrant color, are linked to certain positive health outcomes.

Lauren Torrisi-Gorra, M.S., RD

Benefits of pomegranate juice

The compounds in pomegranate juice may support health in a few ways.

Here are the benefits that are backed by science (though some of it is in early stages).

It contains gut-supporting prebiotics

Even though pomegranate juice is fiber-free, it may still support gut health.

Minich highlights one study that evaluated the effects of pomegranate juice on the growth of certaingut-healthy strainsofBifidobacteriumandLactobacillus.

This is one reason why physician and researcher William Li, M.D.

recommended drinking pomegranate juice for gut health onthe mindbodygreen podcast.

On the other side of the coin, pomegranate juice may also have antimicrobial activity.

It may support heart healthbut we need more research to be sure.

It may support kidney health when paired with a healthy diet.

Kidney stones are hard deposits made of minerals and salts that form inside your kidneys.

These stones often result from concentrated urine, allowing minerals to crystallize and stick together.

And trying to get rid of them can be quite painful.

Diets with a higher intake of vegetables and fruits may help reduce the risk of kidney stones.

The exact amount you should drink should be discussed with your health care provider.

It may support brain health via anti-inflammatory pathways.

Your memory, perception, learning, and problem-solving ability all depend on having a healthy brain.

The antioxidant properties of pomegranateare even more active than any other sources of dietary polyphenols,10such asgreen tea.

“Pomegranate juice forbrain health10is an emerging area of study,” Minich explains.

More research is needed, but pomegranate juice may become an adjunct resource for disease management."

It may help you reach your exercise goals.

But research here is still in its early days.

Another small study found that drinking pomegranate juice mayenhance exercise performance19and speed up recovery from intensive exercise.

It may help protect your skin structure and appearance.

Another double-blind, placebo-controlled clinical trial found that daily pomegranate consumption could help withsun-induced pigmentation.

Check the label to ensure it’s made only from pomegranate and doesn’t contain preservatives or artificial flavors.

Here’s a quick rundown of what to sip when.

Pomegranate juice usually has higher sugar content and more calories than cranberry juice.

Therefore, cranberry juice might be better if you’re watching your sugar intake or calorie count.

Furthermore, beetroot juice also containsbetalains22, which have been studied for their anti-inflammatory properties.

Beetroot juice is usually lower than pomegranate juice in sugar and calories.

Ultimately, choosing between the two would depend on specific health requirements and taste preferences.

Both juices can contribute positively to overall health and well-being when consumed sensibly.

Consuming large amounts may lead to digestive upset, including diarrhea and nausea.

FAQ

How much pomegranate juice can you drink a day?

Drinking it in large quantities may cause digestive upset, including diarrhea and nausea, in some people.

Is pomegranate juice good for your kidneys?

Pomegranate juice may have potential benefits for kidney health.

The takeaway

Pomegranate juice contains many essential nutrients and antioxidants.