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When it comes to finding relief from constipation, nature has provided us with a bounty of delicious solutions in the form of fruits. Packed with fibre, water, and essential nutrients, certain fruits possess natural properties that can help regulate bowel movements and alleviate constipation discomfort.
Whether enjoyed on their own, incorporated into smoothies, or added to salads, these fruits offer a gentle and effective way to promote regularity and maintain a healthy digestive system. In this article, we will explore the best fruits to relieve constipation and discover the science-backed reasons behind their beneficial effects. Get ready to discover nature's remedy for a smoother and more comfortable digestive experience.
Feeling Constipated? Here Are The 7 Fruits To Look Out For:
Papaya:
Papaya is a tropical fruit that offers several digestive benefits, making it effective in relieving constipation. One of the key components of papaya is an enzyme called papain, which aids in digestion by breaking down proteins. Papaya also contains fibre, both soluble and insoluble, which adds bulk to the stool and promotes regular bowel movements. Furthermore, the high water content of papaya helps soften the stool, making it easier to pass.
Oranges:
Oranges are known for their high vitamin C content, but they are also a great choice for relieving constipation. Oranges contain a soluble fibre called pectin, which absorbs water and forms a gel-like substance in the intestines. This softens the stool and promotes regularity by aiding in its passage through the digestive tract. Additionally, the natural sugars found in oranges can provide a gentle stimulant effect on the bowels, further aiding in relieving constipation.
Banana:
Bananas are widely recognised for their high fibre content, which contributes to their effectiveness in treating constipation. They contain both soluble and insoluble fibre, with the former being responsible for softening the stool and the latter adding bulk to it. The combination of these fibres helps regulate bowel movements and promote regularity. Additionally, bananas contain natural sugars like fructose, which can stimulate the muscles of the digestive system, aiding in the passage of stool.
Apple:
Apples are a popular fruit with both soluble and insoluble fibre, making them beneficial for relieving constipation. The soluble fibre in apples, known as pectin, forms a gel-like substance when mixed with water. This adds moisture to the stool and helps soften it, making it easier to pass. The insoluble fibre found in apple skins adds bulk to the stool, aiding in regular bowel movements. Apples also contain sorbitol, a natural sugar alcohol that can have a mild laxative effect when consumed in moderate amounts.
Kiwi:
Kiwi is a small fruit packed with fibre, vitamins, and minerals, making it a top choice for relieving constipation. Kiwis are rich in both soluble and insoluble fibre, which work together to promote healthy digestion and regular bowel movements. The soluble fibre in kiwi absorbs water and forms a gel-like substance in the intestines, softening the stool. The insoluble fibre adds bulk to the stool, aiding in its smooth passage through the digestive system. Kiwi also contains an enzyme called actinidin, which can improve digestion and alleviate constipation.
Pears:
Pears are often recommended for digestive health due to their high fibre content. They contain both soluble and insoluble fibre, similar to other fruits on this list. The soluble fibre in pears helps regulate bowel movements by softening the stool and promoting its passage through the intestines. The insoluble fibre adds bulk to the stool, preventing constipation and promoting regularity. Pears also have a high water content, which aids in hydration and softer stools.
Figs:
Figs are renowned for their natural laxative properties and have been used for centuries to treat constipation. They are rich in dietary fibre, particularly insoluble fibre, which adds bulk to the stool and helps move it through the digestive tract. Figs also contain a natural laxative compound called sorbitol, which can have a mildly stimulating effect on the bowels. Additionally, figs are hydrating due to their high water content, promoting softer and easier-to-pass stools.
When incorporating these fruits into your diet, it's important to consume them in their whole form or as fresh juices, as they retain their fibre content. Be sure to drink plenty of water alongside these fruits to enhance their digestive benefits. However, if you have underlying health conditions or are on specific medications, it's always wise to consult with a healthcare professional for personalised advice regarding your dietary choices for constipation relief.
