Can Eating an Entire Orange—Peel Included—Really Help You Poop?

Could eating an orange—peel and all—be a quick fix to your constipation problems?

Social media claims to have a quick solution to get your digestive tract moving: eating entire oranges (with their peels) topped with a heavy sprinkle of cinnamon and cayenne powder.

According to Instagrammer Bethany Ugarte-Cameron of @LilSipper, an account devoted to recipes for irritable bowel syndrome (IBS), a plate of unpeeled orange slices is the key to inducing a bowel movement, stat. 

It’s true that oranges, cayenne pepper, and cinnamon are healthy foods. And, and citrus fruits do have plenty of fiber, a necessary nutrient for bowel health.

But is this combination an instant bathroom pass?

Here’s how your body may react when you eat an orange (and its peel), as well as expert-recommended ways to relieve constipation.

The Claims About Oranges for Constipation Relief

The viral video shares a simple “recipe” of slicing a navel orange into pieces, sprinkling generously with cayenne pepper and ground cinnamon, and eating the whole thing.

“Wait 5–10 minutes and the rest is history!” Ugarte-Cameron explained. She claims the immediate bowel movement associated with her snack is because orange peels contain naringenin, a flavonoid with a laxative effect.

The cayenne pepper and cinnamon aren’t just for flavor, either.

In her video, Ugarte-Cameron explains the toppings also have a role to play in helping you poop. According to her Instagram post, these spices trigger TRVP1 receptors located in your mouth and GI tract.

The theory goes that these receptors prompt your bowels to get moving.

Do Whole Oranges Really Make You Poop?

Whole oranges contain ample amounts of fiber and water—two elements known to alleviate constipation. An orange with its peel is 82% water and provides 7 grams of fiber (28% of the recommended daily value for women and 18% for men, ages 19–50).

While these make it a good choice in a healthy diet, there’s nothing necessarily poop-inducing about oranges.

So, though oranges’ fiber content is significant, it’s also not likely to send you running to the restroom right away.

“For a person prone to constipation, there is no way that eating a high-fiber food is going to produce immediate effects. That’s just not how fiber works,” Danielle VenHuizen, MS, RDN, a registered dietitian and owner of Food Sense Nutrition, told Health.

“While fiber can promote regularity, it takes hours for fiber to reach the colon and help alleviate constipation,” she said.

So what about the flavonoids Ugarte-Cameron mentions?

She’s not wrong in claiming that oranges contain the antioxidant naringenin—but studies on its laxative effects have only been performed on animals.

“Unfortunately, there are no studies to date on the use of naringenin for constipation in humans,” VenHuizen pointed out. “While two studies on mice and rats shed some light on how naringenin might support regularity, we cannot apply these same findings to humans.”

Even if naringenin does help with regular bowel movements, VenHuizen explained that its concentration varies widely among oranges, and it could take extremely high amounts to work.

And, as for whether cinnamon and cayenne trigger TRVP1 receptors, there are some caveats.

“Both cinnamon and cayenne are high in a compound called capsaicin,” VenHuizen said. “Capsaicin, in high doses, can trigger receptors that tell the intestines to start moving.”

For some, that may cause a bowel movement. But the likelihood of that movement happening so quickly after consumption is low.

Actually, eating cinnamon and cayenne could make abdominal issues worse.

Is It Safe to Eat a Whole Orange?

Besides being rather tough, orange peels tend to be bitter—and that’s not the only reason we usually don’t eat their peels. Safety concerns are common.

Fortunately, VenHuizen said you’re in the clear if you’d like to try this viral poop hack, stating that orange peels are generally safe to eat.

On the other hand, an orange’s surface could harbor some harmful substances like pesticides or bacteria.

“Pesticides are of concern when eating oranges,” she said. “If you choose to eat orange peels, thoroughly wash the peel and consume occasionally.”

It’s worth noting, too, that you might experience some unpleasant side effects from eating an orange like an apple.

“For some people, orange peels can cause an upset tummy, so start with small amounts first,” VenHuizen said.

The chewiness of orange peel could pose some problems of its own.

Alternative Ways to Alleviate Constipation

If you’d like to try Instagram’s citrus trick, you certainly can—but there are plenty of other, more palatable ways of improving your digestion.

“A better strategy for relieving constipation would be to look at the diet as a whole,” VenHuizen said. “A high-fiber diet with adequate fluid intake is always a good place to start.”

Foods like whole grains, legumes, fruits, and vegetables can all provide a boost to your daily fiber dosage.

Adequate hydration also supports regular bowel movements, so take stock of how much fluid you’re drinking. Increasing your consumption by keeping a water bottle handy throughout the day could make a difference to your bowel habits.

Then again, if you’re looking for a quick fix from fruit, there’s more evidence to support choosing kiwis, rather than oranges. A 2022 study found that eating two kiwis a day may promote regularity.

Ultimately, though, there’s no single constipation-clearing miracle, no matter what social media has to say. For most of us, a well-functioning gut is a long game of lifestyle choices.

“Practicing healthy habits daily and finding the right dietary strategies are the best ways to cure constipation for good,” VenHuizen said.