Mangoes: Nature's Laxative Superfood

are mangoes a natural laxative

Mangoes are a delicious and nutritious fruit, packed with vitamins, minerals, and antioxidants. But did you know that mangoes may also have a positive impact on your digestive health? Recent studies suggest that mangoes can act as a natural laxative, providing relief from constipation.

Constipation is a common issue, characterised by infrequent or difficult bowel movements, and it can cause discomfort, pain, and bloating. Treatment often involves dietary changes and increasing fibre intake. Mangoes, with their good amount of dietary fibre, may be a tasty solution to this problem.

Research has shown that consuming mangoes can be more effective in reducing constipation symptoms than taking fibre supplements. In a pilot study, participants who ate mangoes daily for four weeks experienced better results and adherence to treatment compared to those on fibre supplements.

The reason mangoes are so effective may lie in their polyphenol content, which can reduce intestinal inflammation and positively impact the microbiome—the trillions of bacteria and microbes living in our digestive tract.

So, if you're looking for a delicious way to support your digestive health, mangoes might be the answer. However, it's important to remember that mangoes also contain high levels of natural sugars, so consumption should be cautious for people with certain conditions, such as diabetes.

Characteristics Values
Relieving constipation Mangoes are rich in dietary fiber, which helps encourage bowel movements and relieve constipation.
Reducing inflammation The polyphenols in mangoes can help reduce intestinal inflammation, which is often associated with constipation.
Improving gut health Mangoes contain probiotics and promote the growth of beneficial gut bacteria, improving overall gut health.
Nutritional content Mangoes provide vitamins A, C, and B6, and are low in saturated fat, cholesterol, and sodium.
Sugar content Mangoes have a high natural sugar content, including glucose, fructose, and sucrose, which may cause a spike in blood sugar levels.

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Mangoes contain dietary fibre, aiding bowel movements

Mangoes are a rich source of dietary fibre, which is essential for promoting healthy bowel movements. Constipation is often caused by a lack of fibre in the diet, and so mangoes can be an effective natural remedy.

A single mango weighing 336 grams contains approximately 5.38 grams of fibre. This is a significant amount, and can help to keep things moving in the digestive tract. A daily serving of mango can therefore be a tasty and effective way to increase your fibre intake and promote healthy bowel function.

Research supports the laxative effect of mangoes. A 2018 pilot study found that participants who ate 300 grams of mango once a day for four weeks experienced better results than those who consumed commercially available fibre treatments. Mangoes were found to improve stool frequency, consistency, and shape, as well as intestinal inflammation.

The polyphenols in mangoes are thought to be responsible for their beneficial effects on constipation. Polyphenols are plant chemicals that have anti-inflammatory properties. They can help to reduce intestinal inflammation, which is a common problem for people with constipation.

Mangoes are also a good source of vitamins A, C, and B6, and they are low in saturated fat, cholesterol, and sodium. However, it is important to note that mangoes also contain high levels of natural sugars, including glucose, fructose, and sucrose. For this reason, people with diabetes should exercise caution when consuming mangoes, as they may cause a spike in blood sugar levels.

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Mangoes contain polyphenols, reducing inflammation

Mangoes are rich in polyphenols, which have been found to reduce inflammation. Polyphenols are plant compounds that act as antioxidants, protecting your body from free radicals. Mangoes contain over a dozen different types of polyphenols, including mangiferin, which is often referred to as a "super antioxidant".

Polyphenols can help protect against oxidative stress, which is linked to many types of cancer. Test-tube, animal, and human studies have observed that mango polyphenols reduce oxidative stress and destroy or stop the growth of various cancer cells, including leukemia and cancers of the colon, lung, prostate, and breast.

In a 2018 pilot study, researchers found that mangoes contain polyphenols, which may provide an anti-inflammatory effect in people with constipation. The study found that the polyphenols in mangoes changed the makeup of the microbiome, including the trillions of bacteria and other microbes living in the digestive tract.

In another study, mango polyphenols were found to reduce inflammation in intestinal colitis by modulating the miR-126/PI3K/AKT/mTOR axis. The study found that mango polyphenols suppressed the expression of pro-inflammatory cytokines such as TNF-α, IL-1β, and iNOS at the mRNA and protein level. Mango polyphenols also reduced the expression of PI3K, AKT, and mTOR, while upregulating miRNA-126 expression.

Overall, mangoes contain polyphenols that have been shown to reduce inflammation, which may provide benefits for people with constipation and other digestive issues.

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The fruit's natural sugars may cause a blood sugar spike

Mangoes are a delicious and nutritious tropical fruit that has been enjoyed for centuries, particularly in Southeast Asia. Not only are they packed with vitamins and minerals, but they also contain natural sugars, including glucose, fructose, and sucrose. With 46 grams of sugar in a single fruit, it is important to consider the potential impact on blood sugar levels, especially for people with diabetes.

The natural sugars in mangoes can cause a spike in blood sugar levels, which may be a concern for those with diabetes or prediabetes. This is because over 90% of the calories in mangoes come from sugar. However, it is important to note that the fruit also contains fiber and antioxidants, which play a crucial role in minimising the overall blood sugar impact. The fiber slows down the rate at which the body absorbs sugar, while antioxidants reduce any stress response associated with rising blood sugar levels. This combination makes it easier for the body to manage the influx of carbohydrates and stabilise blood sugar.

The glycemic index (GI) is a tool used to rank foods according to their effects on blood sugar, with foods scoring under 55 considered low on the scale. Interestingly, mangoes have a GI of 51, technically classifying them as a low GI food. This further supports the idea that while mangoes may contribute to increased blood sugar levels, the presence of fiber and antioxidants can help mitigate this effect.

To minimise the impact on blood sugar, it is recommended to practise moderation and monitor portion sizes. A single serving of carbohydrates is considered to be around 15 grams, and a 1/2 cup of sliced mango provides about 12.5 grams of carbohydrates, which is just under one serving. Starting with smaller portions and adjusting accordingly is a good way to determine how your body responds to mangoes. Additionally, pairing mangoes with a source of protein can also help reduce blood sugar spikes.

While mangoes are a healthy and nutritious choice for most people, those with diabetes or prediabetes should be mindful of the natural sugar content and its potential impact on blood sugar levels. By practising moderation and incorporating mangoes into a balanced diet, individuals can still enjoy the taste and health benefits of this tropical fruit while managing their blood sugar levels effectively.

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Mangoes can cause gas, bloating and discomfort in some people

Mangoes are a tasty treat, but they can cause some people a lot of discomfort. Mangoes contain more fructose than glucose, which can make it harder for the body to absorb fructose. This can lead to bloating and flatulence. Fructose malabsorption is a condition where the body struggles to digest fructose, which can cause it to be fermented in the colon, leading to gas, bloating, and diarrhea. This is a common cause of irritable bowel syndrome (IBS), which is characterised by intestinal gas, bloating, abdominal pain, and cramping.

Mangoes are one of many fruits that are higher in fructose than glucose, and this imbalance can be a problem for some people. In those with dietary fructose intolerance, fructose is poorly absorbed and is instead transported to the large intestine, where bacteria break it down, resulting in the production of methane and hydrogen gas. This can be avoided by reducing your consumption of foods with a higher fructose-to-glucose ratio.

It is important to note that not everyone will experience these issues with mangoes. However, for those who do, it may be worth limiting your mango intake to small amounts or consulting a doctor or nutritionist about how to include mangoes in your diet.

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Mangoes are rich in vitamins, minerals and antioxidants

Mangoes are a rich source of vitamins, minerals, and antioxidants, offering a host of health benefits. They are native to South Asia and have been cultivated in India for over 4,000 years, where they are an important crop and a mainstay of Indian cuisine. Today, they are enjoyed all over the world.

Mangoes are an excellent source of vitamin C, which aids in iron absorption, immune function, and promotes cell growth and repair. They are also a good source of vitamin A, which is important for healthy eyes and a strong immune system. Mangoes provide vitamin K, which helps blood clot effectively, prevents anemia, and strengthens bones. They also contain vitamin E, vitamin B6, folate, copper, niacin, riboflavin, magnesium, and thiamine.

Mangoes are packed with polyphenols, powerful antioxidants that protect the body by reducing the impact of free radicals, which can cause cell damage and potentially lead to cancer. The polyphenol mangiferin, found in mangoes, is sometimes called a "super antioxidant" due to its powerful effects. Test-tube and animal studies have shown that mangiferin may protect against cell damage linked to cancers, diabetes, and other illnesses.

Mangoes are also a good source of dietary fiber, which can help prevent and relieve constipation. They contain both soluble and insoluble fiber, with insoluble fiber adding bulk to stools, making them softer and easier to pass. The fiber in mangoes also feeds friendly gut bacteria, promoting a healthy gut microbiome.

In addition to their nutritional benefits, mangoes are low in calories, with one cup of fresh mango containing fewer than 100 calories. This makes them an excellent choice for those watching their calorie intake, as they can help you feel fuller for longer without consuming a lot of calories.

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Frequently asked questions

Yes, mangoes are a natural laxative. They are rich in dietary fibre, which helps to encourage bowel movements.

A 2018 pilot study found that eating a mango (300g) each day for four weeks helped to reduce constipation.

Mangoes are rich in vitamins, minerals, antioxidants, and fibre, which aid digestion. They also contain polyphenols, which provide anti-inflammatory effects in the gut.

Yes, mangoes contain high amounts of natural sugars, which can cause a spike in blood sugar levels. They are also high in fructose, which can cause excessive gas, bloating, and discomfort in some people.

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