Dried Mango: Natural Laxative Or Sweet Treat?

Mangoes are a delicious tropical fruit with a range of potential health benefits. Recent studies have suggested that mangoes may help to reduce constipation and improve gut health. In this article, we will explore the question of whether dried mango can be considered a laxative and provide an overview of the potential benefits and drawbacks of consuming this tasty treat.

Dried mango may contain higher levels of sugar than fresh or frozen mango

Dried mango is a delicious snack, but it may contain higher levels of sugar than fresh or frozen mango. This is because the drying process can cause the fruit's sugars to become more concentrated. While fresh mango is a good source of dietary fiber, vitamins, and minerals, the drying process may reduce the content of these nutrients.

The drying process involves removing moisture from the fruit, which can cause the natural sugars in the mango to become more concentrated. This means that dried mango may have a higher sugar content than fresh or frozen mango. For example, a single fresh mango may contain about 46 grams of sugar. In contrast, the sugar content in dried mango can vary depending on the brand and the size of the serving, but it is often higher than that of fresh mango.

It's important to note that mangoes, in general, contain high amounts of natural sugars, including glucose, fructose, and sucrose. This means that consuming mangoes, whether fresh, frozen, or dried, can cause a spike in blood sugar levels, which can be problematic for people with diabetes. Therefore, it is essential to consume mangoes in moderation and be mindful of their sugar content, especially if you have diabetes or are monitoring your sugar intake.

Additionally, some people may experience excessive gas, bloating, and general discomfort from the fructose found in mangoes. It is estimated that about 40% of people have fructose malabsorption, which can lead to fermentation and gas release in the digestive tract. So, while mangoes can be a tasty and nutritious treat, it's important to be aware of their potential impact on blood sugar levels and digestive comfort.

When it comes to choosing between dried, fresh, or frozen mango, it's worth considering the sugar content and the potential impact on your health. Fresh or frozen mango may be a healthier option if you're looking to limit your sugar intake or manage your blood sugar levels. However, dried mango can still be enjoyed as part of a balanced diet, as long as it is consumed in moderation.

Mangoes contain dietary fibre, which may help to relieve constipation

Mangoes are a good source of dietary fibre, with one 336-gram fruit containing about 5.38 grams of fibre. This is beneficial for people experiencing constipation, as a common cause of constipation is a lack of fibre in the diet.

A 2018 pilot study found that participants who ate 300 grams of mango daily for four weeks had better results and adherence to treatment than those who consumed commercially available fibre treatments. Mangoes were found to improve stool frequency, consistency, and shape, as well as intestinal microbial composition and inflammation. The polyphenols in mangoes are believed to contribute to these positive effects, as they can reduce intestinal inflammation and change the makeup of the gut microbiome.

While mangoes can be an effective natural laxative, they should be consumed with caution by people with diabetes due to their high natural sugar content. Fresh or frozen mango is generally a safer option than dried mango, which may contain higher levels of sugar and be preserved in syrups.

A 2018 pilot study found that mangoes improved stool frequency, consistency and shape

The results showed that the mango group had better results in reducing constipation symptoms compared to the fiber supplement group. In addition to improving stool frequency, consistency and shape, mango consumption was also found to improve intestinal microbial composition and reduce inflammation. The researchers attributed these additional benefits to the bioactive polyphenols contained in mangoes, which helped reduce markers of inflammation and changed the makeup of the microbiome.

The study suggested that mangoes offer an advantage over fiber supplements in treating constipation due to their anti-inflammatory properties and positive impact on the microbiome. However, it is important to note that the sample size of the study was small, and further research is needed to confirm the benefits of mangoes for constipation across larger and more diverse populations.

While mangoes have shown potential in improving gut health and reducing constipation, it is important to consider possible downsides. Mangoes contain high amounts of natural sugars, including glucose, fructose, and sucrose. This can cause a spike in blood sugar levels, which may be problematic for people with diabetes. Additionally, the fructose in mangoes can cause excessive gas, bloating, and discomfort in some individuals. As such, it is recommended to consult with a doctor or nutritionist before including mangoes or any new foods in one's diet, especially for those with specific health concerns.

Mangoes contain polyphenols, which may provide an anti-inflammatory effect in people with constipation

Mangoes are rich in polyphenols, including gallotannins and gallic acid. Polyphenols are bioactive compounds with numerous health benefits. The bioavailability of mango polyphenols, especially gallotannins, is dependent on the intestinal microbiota. The generation of absorbable metabolites relies on microbial enzymes.

Mango polyphenols can modulate bacteria associated with the production of bioactive gallotannin metabolites, such as Lactobacillus plantarum, resulting in intestinal health benefits. They have been shown to lower intestinal inflammation and promote intestinal integrity.

In a 2018 pilot study, researchers found that mangoes contain polyphenols, which may provide an anti-inflammatory effect in people with constipation. The study, which included 36 participants, showed that those who consumed mangoes had better results and adherence to treatment than those who consumed commercially available fibre treatments.

The anti-inflammatory effects of mango polyphenols are attributed to their ability to reduce pro-inflammatory cytokines, such as interleukin-1 (IL-1), interleukin-6 (IL-6), interleukin-17 (IL-17), and tumour necrosis factor alpha (TNF-α). Additionally, mango polyphenols can induce apoptosis by inhibiting nuclear factor kappa B (NF-κB) in inflamed cells.

While the study suggests promising results, further research with larger sample sizes is needed to fully understand the effects of mangoes on constipation and their potential as a treatment.

Mangoes are rich in vitamins C and A, magnesium, potassium, bioactive phytochemicals and fibre

Mangoes are a delicious and nutritious tropical fruit, native to India and South Asia. They are an excellent source of vitamins, minerals, and antioxidants, offering a wide range of health benefits.

Mangoes are particularly rich in vitamins C and A, with just 3/4 of a cup of mango providing 50% of the daily value of vitamin C and 8% of vitamin A. Vitamin C is a water-soluble vitamin that aids the immune system, helps the body absorb iron, and promotes cell growth and repair. Vitamin A is essential for healthy immune function and eye health. A deficiency in vitamin A can lead to issues such as dry eyes and night blindness.

In addition to vitamins C and A, mangoes also contain magnesium, potassium, and bioactive phytochemicals. These nutrients work together to support a healthy cardiovascular system. The magnesium and potassium in mangoes help maintain healthy blood flow and promote lower blood pressure. Mangoes are also a source of mangiferin, an antioxidant that may reduce inflammation of the heart, according to early studies.

Mangoes are also a good source of dietary fiber, which can help with digestive issues such as constipation. A single mango weighing about 336 grams contains about 5.38 grams of fiber. A 2018 pilot study found that participants who consumed about 300 grams of mango daily for 4 weeks experienced improved bowel movements and better results in treating constipation compared to those taking fiber supplements.

The combination of vitamins, minerals, fiber, and phytochemicals in mangoes makes them a nutritious and beneficial addition to one's diet. However, it is important to note that mangoes also contain high amounts of natural sugars, so consuming them in moderation is recommended, especially for individuals with diabetes or blood sugar concerns.

Frequently asked questions