Anybody can get constipation, a common digestive problem that causes discomfort, bloating, and irregular bowel movements. However, did you know that maintaining a healthy digestive system is greatly influenced by your diet? According to medical professionals and dietitians, certain fruits are high in fiber, water, and natural enzymes that can help ease constipation and promote gut health.
The following six fruits are suggested by doctors and should be included in your daily diet:
1. Papaya
Papaya contains a natural enzyme called papain, which helps break down food and ease digestion. It’s also rich in water and dietary fiber — making it an excellent choice to combat constipation naturally.
2. Apples
“An apple a day” truly keeps constipation at bay! Apples are loaded with pectin, a soluble fiber that softens stool and promotes regular bowel movements. For best results, eat apples with the skin.
3. Prunes
Prunes are often called nature’s laxative — and for good reason. They’re high in insoluble fiber and contain sorbitol, a sugar alcohol that helps draw water into the intestines to stimulate bowel movement.
4. Bananas (Ripe)
Ripe bananas are easy on the stomach and packed with soluble fiber, which helps to normalize bowel function. However, avoid unripe bananas as they can worsen constipation.
5. Kiwi
This tiny green fruit is a powerhouse of nutrients and actinidin, an enzyme that aids digestion. Studies have shown that eating one to two kiwis daily can improve stool consistency and bowel frequency.
6. Pears
Pears are rich in fiber and sorbitol, which help soften stool and ease its passage. They’re also high in water content, helping to hydrate your body and digestive tract.
Pair these fruits with adequate water intake and regular physical activity for the best results. If constipation persists for more than a few days, consult your doctor.
Your gut deserves better care — sometimes, it starts with a simple fruit!
