Fruit is a valuable source of fiber, which is especially important for digestion. Eating a sufficient amount of fruit directly affects one of the most important body processes — сonstipation. Less than 3 bowel movements a week, pain or discomfort while attempting to defecate or the presence of hard, dry lumps in the stool are very common problems.
Consuming meals like high-fiber vegetables and fruits, probiotics, and full wheat can help people have more regular bowel movements and maintain a healthy digestive system. In addition to conventional medicine, the doctor may suggest alternative therapies like laxatives. But we will go through some fruit alternatives that might help alleviate discomfort in this post.
What Is Constipation?
A medical diagnosis of constipation occurs when a person experiences decreased bowel motions or trouble passing stool.
The average person has three bowel movements each week; constipated persons have less than that.
A lot of people have trouble passing stool. Constipation affects about 16 out of every 100 individuals in the United States. Constipation affects around 33 out of 100 people aged 60 and more, with the prevalence rising with age.
There are several potential reasons for constipation, but one common factor is a sluggish digestive system.
This may result from not getting enough fluids or food, being sick, taking certain drugs, having a condition that affects the neurological system, or having a mental issue.
Lucky for us, there are fruits that can help ease constipation by boosting stool frequency, boosting quantity, softening stools, and shortening gut transit time.
These fruits have certain nutritional value that can help ease constipation and keep you healthy.
1. Apples
The apple’s high fiber content is a major health benefit. Actually, there are 4.8 grams of fiber in a medium apple (approximately 200 grams) with the skin on, which is 19% of the RDI.
Though apples contain largely insoluble fiber, they also have some soluble fiber in the form of pectin.
Bacteria rapidly digest pectin in the gut to generate short-chain lipid acids, which can attract water into the colon to soften the stool and speed up gut transit time.
Pectin has been shown to speed up the transit time of feces through the digestive tract, alleviate the symptoms of constipation, and boost the population of good bacteria in the gut, according to research involving 80 persons with constipation.
Despite being administered morphine, which promotes constipation, rats given a diet high in apple fiber exhibited a rise in both the frequency and weight of their stools.
Incorporating apples into your diet is a simple method to increase your daily fiber intake and combat constipation. They’re great raw and on their own, but you can also slice them up and use them in salads and baked items. The fiber level of Granny Smith apples is especially high.
2. Pears
Medium-sized pears provide 5.5 grams of fiber (about 178 grams) — 22% of the fiber RDI.
Pears are also rich in fructose and sorbitol.
Some people can’t digest fructose. Some of it ends up in the colon, which sucks water through osmosis, producing a bowel movement.
Like fructose, sorbitol is poorly digested and functions as a natural laxative by transporting water into the intestines.
Pears may be eaten in several ways. Raw or cooked, add them to salads, savory recipes, and baked products.
3. Kiwi
One kiwi (75 grams) has 9% of the RDI fiber.
Nineteen healthy people took a kiwi-derived supplement for 28 days. Compared to a control group, making so increased daily bowel motions.
Eating two kiwis every day for 2 weeks increased bowel motions and loose stools in 11 healthy people.
A 2010 research provided IBS patients with two kiwis daily for 4 weeks. Participants reported more bowel motions and quicker colonic transit times.
Not simply kiwi fiber fights constipation. Kiwi’s favorable benefits on gut movement and bowel habits may be due to actinidin.
You can eat raw kiwis. Peel or split in half and remove the green meat and seeds. They add fiber to salads and smoothies.
4. Citrus Fruits
Oranges, grapefruits, as well as mandarins, are refreshing and high in fiber.
A 154-gram orange has 3.7 grams of fiber, 15% of the RDI. One grapefruit (300 grams) provides 20% of your daily fiber needs.
Citrus peels are high in pectin, a soluble fiber. Pectin reduces constipation and speeds intestinal transit.
Citrus fruits also contain naringenin, which may help with constipation.
Naringenin stimulates colonic fluid output, giving a laxative effect in animals. Human studies are needed.
Fresh citrus fruits provide the most fiber, and vitamin C. Oranges and mandarins make great snacks, while grapefruit is great in salads or for breakfast.
Many fruits, vegetables, legumes, and seeds ease constipation.
A high-fiber diet adds bulk, softens, and stimulates feces. In some people, high-fiber diets might worsen constipation, so consult your doctor.
Also, hydrate well. Fiber consumption increases hydration needs.
Regular exercise improves constipation symptoms and promotes good bowel habits.
If you experience constipation, eat some of the items above, drink lots of water, and exercise to boost your routine, stool consistency, and well-being.
