Diet/Nutrition

Unlock Perfect Bowels: Top 5 Fruits Revealed

Constipation can be quite uncomfortable, and addressing it promptly is crucial for overall health. According to the Mayo Clinic, factors like a lack of dietary fiber, fluids, and exercise often contribute to constipation. Medications and certain conditions can also play a role. While consulting a doctor for long-term bowel irregularity is important, making dietary changes can also aid in relieving and preventing constipation. A gastroenterologist, Joseph Salhab, MD, recently shared insights on top fruits that can help with constipation, offering a natural solution for digestive health.

One of the recommended fruits is kiwi, known for its fiber content and comparable effectiveness to prunes in treating constipation. Dr. Salhab suggests consuming two kiwi fruits daily, with the skin on to maximize fiber intake. Research published in The American Journal of Gastroenterology supports the efficacy of kiwis in addressing constipation, showcasing their potential as a dietary remedy.

For those allergic to kiwi, yellow dragon fruit presents another beneficial option. Dr. Salhab highlights its sweetness and natural prebiotic properties that support gut health. Rich in protein and offering nearly one-fifth of the recommended daily intake, yellow dragon fruit is a convenient and nutritious choice.

Berries, including blueberries, blackberries, and strawberries, are also recommended for their fiber and water content, aiding in softening stools. These antioxidant-rich fruits contribute not only to digestive health but also to overall gut and liver well-being.

Apples and pears are recognized for their pectin and sorbitol content, respectively, which act as natural laxatives. Apples increase colon speed, while pears draw water to the colon, making stools easier to pass. Both fruits are excellent sources of fiber, with pears containing over 5.5 grams in a medium-sized piece.

Dr. Salhab emphasizes the versatility of these fruits, suggesting creative ways to incorporate them into daily diets, such as blending pears and apples for a juice blend beneficial for both adults and children dealing with constipation. By including these fruits regularly, individuals can promote digestive regularity and overall well-being naturally.

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