
Many fruits are natural laxatives, which can help to relieve constipation. Constipation is not only uncomfortable but can also lead to health complications. A diet that is too low in fibre is often to blame for constipation. Fibre-rich fruits, such as apples, pears, kiwis, oranges, prunes, and plums, can help to ease constipation. These fruits are high in fibre, which stimulates natural bowel movements and adds bulk to the stool. They are also rich in water, which helps with the formation of the stool and keeps the intestines hydrated. In addition to whole fruits, juices such as prune juice and apple juice can also help relieve constipation.
Characteristics | Values |
---|---|
High-fibre fruits | Apples, Pears, Plums, Prunes, Oranges, Grapefruits, Kiwis, Figs, Cherries, Avocados, Bananas, Jackfruit, Rose Apples, Dragon Fruit, Grapes, Blackberries, Raspberries |
High-fructose fruits | Apples, Pears, Plums, Prunes, Kiwis, Figs |
High-water-content fruits | Oranges, Plums, Avocados, Jackfruit, Grapes, Blackberries, Raspberries |
Sorbitol-containing fruits | Prunes, Apples, Pears, Kiwis, Plums, Prunes |
What You'll Learn
Plums, prunes, and pears
Plums and prunes are rich in fibre and are great for intestinal health. Prunes, in particular, are known for their laxative properties. They contain both soluble and insoluble fibres, which help to retain water and produce fatty acids that increase stool weight. Plums and prunes also contain sorbitol, a sugar alcohol that acts as a mild laxative by drawing water into the colon and softening stools. When buying prunes, check the label to ensure there is no added sugar, as this can increase the calorie content and impede weight loss.
Pears are another excellent source of fibre, with about 5.5 grams of fibre per medium-sized pear. They contain both insoluble and soluble fibre. Insoluble fibre, found in the skin, helps move stool through the gut, while soluble fibre, found in the flesh, forms a gel-like substance when combined with water, bulking up the stool. Pears also contain sorbitol and fructose, which may act as a mild laxative. The liver absorbs fructose, so any excess may draw water into the intestines and aid in bowel movements.
These fruits are a great way to increase your fibre intake and promote regular bowel movements. They can be enjoyed as a snack or incorporated into meals, such as salads, oatmeal, or baked goods. However, it is important to remember that while these fruits are effective natural laxatives, excessive consumption may lead to bloating and other digestive issues.
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Apples and oranges
The skin of apples contains insoluble fibre, which does not dissolve in water and helps move stool through the gut. The flesh of apples contains pectin, a form of soluble fibre. Pectin has been shown to improve bowel function and bulk up stool. It also acts as a firming agent. Similarly, oranges are rich in bagasse (pulp, rind, and seeds), which have high fibre content to promote digestion.
However, it is important to note that orange juice is not an effective laxative option as it contains very little fibre. The same is true for apple juice, although it does have some laxative benefits.
In addition to their fibre content, apples and oranges are also rich in water, which is essential for the formation of stool and combating constipation.
While apples and oranges can be effective natural laxatives, it is always important to maintain a healthy diet and ensure adequate fluid intake to promote regular bowel movements.
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Kiwis and berries
Kiwis are an excellent source of dietary fibre, with one kiwi containing about 2 g of fibre and only 40 calories, making it a great way to maintain intestinal health and weight-loss diets. In addition, two kiwis provide an adult's daily vitamin C requirement and have strong antioxidant power, helping to prevent diseases and improve skin health. Kiwifruit has been shown to increase stool volume, frequency, and consistency, making it a good alternative to traditional laxatives. The fibre in kiwifruit has a high water-holding capacity, which may facilitate stool bulking and promote laxation. The enzyme actinidin, found in kiwifruit, may also promote laxation, although more human studies are needed to confirm this.
Berries are also a good source of dietary fibre, which is essential for promoting regular bowel movements and relieving constipation. While there are many different types of berries, some of the most common ones include strawberries, blueberries, raspberries, and blackberries. These berries are not only high in fibre but also contain essential vitamins and minerals, such as vitamins C and K, and manganese. Additionally, berries are low in FODMAPs, which are short-chain carbohydrates that can be difficult for some people to digest. This makes them a good option for those with digestive issues, such as irritable bowel syndrome (IBS).
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Avocados and bananas
Avocados are rich in magnesium, which acts as a laxative. They also contain good fats and are a champion when it comes to fibre content, with 100g of avocado containing about 6g of fibre. The fibre in avocados helps to soften stools by pulling water into the digestive tract. Avocados are also thought to promote cardiovascular health and improve levels of good cholesterol.
Bananas are a good source of dietary fibre, which can help to relieve constipation. They contain both soluble and insoluble fibre, which help to bulk up stools and make them softer. However, it is important to note that unripe bananas can cause constipation due to their high starch content, which can be hard for the body to digest. Ripe bananas, on the other hand, can help to relieve constipation. Bananas are also a good source of resistant starch, which acts like dietary fibre and can aid in reducing constipation.
In addition to avocados and bananas, other fruits that can help with constipation include prunes, apples, kiwis, oranges, pears, and figs.
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Jackfruit and rose apples
Jackfruit
Jackfruit is the largest tree fruit in the world, with a spiky green or yellow skin. It is native to the rainforests of Southeast Asia but is now grown in many parts of the world, including Australia, Africa, and Brazil. Jackfruit is rich in fibre, protein, and other nutrients, making it a great addition to a healthy diet. It is also a good source of antioxidants, which can help reduce the risk of certain diseases. In terms of laxative properties, jackfruit is an excellent natural option for combating constipation due to its high fibre content. One hundred grams of jackfruit contains about 2.6 grams of fibre, which is equivalent to the amount found in two slices of whole grain bread.
Rose Apples
Rose apples, also known as Malabar plums, water apples, or plum apples, are small egg-shaped tropical fruits. They are native to India and Southeast Asia but have since been introduced to other parts of the world, including Jamaica, Peru, Florida, and California. Despite their name, rose apples are more closely related to guavas than apples. They have a light, crunchy, and sweet flavour with floral notes of rose. In addition to their pleasant taste, rose apples offer a variety of health benefits, including improving heart health, boosting immunity, controlling diabetes, and improving digestion. The high fibre content in rose apples, about 2.5 grams per fruit, makes them an effective natural laxative.
Both jackfruit and rose apples are excellent sources of dietary fibre, which is crucial for promoting healthy digestion and combating constipation. Incorporating these fruits into your diet can be a delicious and nutritious way to support regular bowel movements and maintain overall health.
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Frequently asked questions
Many fruits are natural laxatives, including prunes, apples, pears, kiwis, oranges, and plums.
Other natural laxatives include popcorn, flaxseeds, oatmeal, brown rice, aloe vera juice, spinach, beans, yogurt, and coffee.
Natural laxatives are high in fiber, which increases the bulk of the stool so it can move along. They also contain fructans and sorbitol, fermentable sugars that can have a laxative effect.