Fruits For Constipation: Natural Laxatives For Quick Relief

Constipation is never fun. It can be uncomfortable and even painful. Luckily, there are plenty of fruits that can help to get things moving again. High-fibre fruits such as apples, pears, prunes, and kiwis are all great options for relieving constipation. Citrus fruits like oranges and grapefruits are also a good choice, as they are high in fibre and contain large amounts of bowel-stimulating pectin. If you're looking for a more exotic option, dragon fruit and jackfruit are also natural laxatives.

Oranges, grapefruits, lemons and limes are juicy fruits that are high in bowel-stimulating pectin

Oranges, grapefruits, lemons, and limes are all fruits that are high in bowel-stimulating pectin and have a high water content. This makes them excellent natural laxatives. The pectin in these fruits is a type of soluble fibre that stimulates the bowels and keeps things flowing regularly.

Pectin has a gel-like consistency as it absorbs water, which helps to soften stools and reduce blood cholesterol and sugar levels. This can be especially helpful for people experiencing constipation, as it can make stools easier to pass.

Oranges, grapefruits, lemons, and limes are also juicy fruits with a high water content, which can help to soften stools and reduce bloat. This is important because dehydration is a common cause of constipation. Libby Mills, MS, RDN, LDN, a spokesperson for the Academy of Nutrition and Dietetics, recommends choosing fruits with a high water content to "keep the bowels moving."

In addition to their pectin and water content, oranges, grapefruits, lemons, and limes also provide other health benefits. For example, oranges are rich in vitamin C and other nutrients. Grapefruits contain the flavonoid naringenin, which has been shown to have possible laxative effects.

When trying to relieve constipation, it is important to eat a variety of high-fibre foods, such as fruits, vegetables, whole grains, and beans. Increasing your fibre intake and staying hydrated can help to relieve constipation and improve your overall digestive health.

Prunes, a common remedy, are dried plums that contain fibre and stool-softening sorbitol

Prunes, or dried plums, are a well-known remedy for constipation. They are a rich source of fibre, with a quarter-cup (40-gram) serving providing nearly 3 grams of fibre, which adds bulk to stools. Prunes contain both soluble and insoluble fibres, which help retain water and produce fatty acids that increase stool weight.

Prunes also contain sorbitol, a sugar alcohol that has a laxative effect. Sorbitol is not well absorbed by the body and draws water into the colon, making stools softer and easier to pass. This is why prunes are so effective at relieving constipation.

Prunes are not the only fruit that can help with constipation. Fresh plums, apples, pears, kiwis, and citrus fruits like oranges and grapefruits are all high in fibre and natural laxatives. These fruits also contain a lot of water, which helps to hydrate the intestines and form stools.

Apples are a good source of insoluble fibre and pectin, a form of soluble fibre

Pectin is a rich source of soluble fibre, and it is used as a dietary supplement and to thicken products such as jams and preserves. It is considered a prebiotic, feeding the good bacteria in the gut and inhibiting the growth of harmful bacteria. Pectin has been shown to improve bowel function and bulk up stools, aiding intestinal health. It also helps to lower cholesterol and control blood sugar levels.

Apples are a good source of pectin, with the Granny Smith variety offering the highest amounts. The apple skin contains a type of insoluble fibre, and the flesh contains pectin. Eating apples with the skin on provides the most nutritional benefit.

Apples are also a good source of insoluble fibre, which passes through the digestive tract intact. This can help to increase the bulk and frequency of stools. Eating apples with the skin on provides insoluble fibre, which can aid intestinal health and help to relieve constipation.

A medium-sized apple with the skin on (about 200 g) contains 4.8 g of fibre. This is a good amount of fibre to help relieve constipation and improve intestinal health.

Pears contain insoluble and soluble fibre, as well as fructose and sorbitol, which act as a mild laxative

Pears are a great source of dietary fibre, with one medium-sized pear containing about 5.5 grams of fibre. This is about 20% of your daily fibre needs in one pear. Pears contain both insoluble and soluble fibre, which work together to keep your gut healthy and functioning properly.

Insoluble fibre is found in the skin of the fruit and does not dissolve in water. It helps move stool through the gut by providing bulk, keeping your bowels regular. Soluble fibre, on the other hand, is found in the flesh of the pear. When combined with water, it forms a gel-like substance that bulks up the stool, making it softer and easier to pass.

In addition to their fibre content, pears are also a natural laxative due to their high fructose content and the presence of sorbitol. Sorbitol is a sugar alcohol that is not well-absorbed by the body. It draws water into the colon, softening the stool and facilitating its passage.

Pears have been used as a traditional folk remedy in China for over 2,000 years due to their reported anti-inflammatory, antihyperglycemic, and diuretic activities. They are also used to relieve constipation and coughs.

However, it is important to note that for some people, the sugar alcohols in pears can lead to gas, bloating, abdominal pain, and even diarrhoea. This is especially true for those with irritable bowel syndrome (IBS). Therefore, while pears can be a great natural laxative for some, they may cause digestive issues for others.

Kiwis may help relieve constipation by improving stool consistency and decreasing abdominal pain

Kiwis are an excellent natural laxative, offering a gentle alternative to traditional laxatives. They are rich in fibre, with one kiwi containing about 2.3 g of fibre and only 40 calories, making it a great way to maintain intestinal health.

Kiwis can help relieve constipation by improving stool consistency and decreasing abdominal pain, strain, and discomfort. This is due to the enzyme actinidin, which has a positive effect on gut motility and bowel habits. Actinidin also helps your body break down food and aids digestion.

A 2018 review in the European Journal of Nutrition suggested that kiwis might decrease abdominal discomfort and prevent constipation. Another study found that kiwis increase stool volume, frequency, and consistency. Kiwis also increase water retention in the small bowel and ascending colon, which may explain the observed increase in stool frequency and looser stool consistencies.

In a study comparing the effects of kiwis, prunes, and psyllium on constipation, kiwis produced the highest patient satisfaction scores. While 67% of patients found relief from prunes and 64% from psyllium, 45% of patients found relief from kiwis. Although this was a lower percentage, there was no statistically significant difference in the likelihood of responding to the three treatments. Kiwis also had the highest scores for stool consistency, and no patients reported abdominal pain, gas, or bloating. Overall, 68% of patients expressed satisfaction with kiwis as a treatment for constipation.

Frequently asked questions