For those who are suffering from chronic constipation, this is generally common knowledge that eating fruits can help keep the intestines churning. As a common health problem, constipation is mainly caused by lack of dietary fiber. Since a poor diet is the most common cause, it is a good idea to prevent constipation and provide relief by making changes in diet.
Irregular bowel movements can be harmful to the overall health. For example, it may cause pot bellies due to long-term accumulation of waste in the body. What’s worse, it may also contribute to headache, dry skin, bad breath, and other health problems. So, if a person has fewer than-normal bowel movements, apparently he or she needs detox the body to lose weight and get rid of other problems. So, in a sense, eating these 10 top constipation-relieving fruits can be one of easy and effective home remedies for hard stools or problems passing stools.
As a tropical and subtropical fruit, banana is high in carbohydrate (sugar) – 28 grams per 10O grams. In comparison, 100 grams of apples, pears, and watermelon contain about 10 grams of sugar. In addition, dietary fiber is also very rich in bananas, about 3.1 grams per 100 g fresh bananas. But the figure in the same amount of other fresh fruits is 1 gram. Dietary fiber is known for its ability for absorbing water from the intestine to expand the stool to promote peristalsis and defecation. At the same time, bananas contain a large number of water-soluble plant fibers that can promote the hypertonic gastrointestinal fluid secretion, which thus helps absorb the moisture onto the solid portion to soften the stools and make them easy to pass.
Kiwi fruit is rich in dietary fiber and proteolytic enzyme, which can quickly remove harmful metabolites accumulated inside the body and thus prevent and treat constipation. As an added bonus, it is good for the prevention of colon cancer and atherosclerosis. So, it is recommended to eat 1-2 kiwi fruits on an empty stomach every morning. By the way, the effect would be better to eat it one hour before a meal.
Grapefruit helps digestion, promotes expectoration, relieves pain, and eases constipation. Grapefruit itself is a nutrient-rich fruit, with a higher content of calcium and vitamins. For example, it has three times higher vitamin C than lemons and oranges and 10 times higher calcium than apples, pears, bananas and other fruits. What’s more, it is also rich in natural citric acid and various inorganic salts.
100 grams of pear contain 3 grams of fiber, which is mostly non-soluble type. Non-soluble fiber is known for helping prevent constipation and digestive diseases since it can cleanse the kidneys and intestines. So, patients with chronic constipation should regularly eat pears to prevent colon and colorectal cancer.
Pitaya is a very versatile fruit. It prevents constipation, promotes eye health, increases bone density, lowers blood sugar and blood pressure, reduces blood fat, helps the formation of cell membranes, prevents anemia, lowers cholesterol, gets rid of dark spots on face, reduces heavy metal poisoning, fights free radicals, helps lose weight, lubricates the intestines, and so on.
Walnut is a good addition to the diet for constipation in adults since it has a good laxative effect. When it is used to make a person poop, it is recommended to initially take 3-4 walnuts, crush walnut shells, and chew the nuts well. Once the bowel movements have been improved, the number of walnuts can be reduced.
When it comes to the most popular fruits in the world, apples will definitely be one of them. Apple is inexpensive and essential to healthy living. An apple a day can prevent constipation. If it is a stubborn one, it will be helpful by eating each in the morning and evening.
Lemon is rich in vitamin C and has long been used as a whitening weapon. But it does have such an amazing effect. It is worth mentioning that warm lemon water can help make bowels move, and adding honey can get a better result. In addition, lemon can also promote the metabolism, help the body detoxify, and lose weight.
Mango is rich in dietary fiber, carotene, vitamin C, B1, B2 and minerals like calcium, phosphorus, iron and potassium. Dietary fiber plays an important role in helping digestion since it promotes gastrointestinal peristalsis and prevents constipation. In addition, the β-carotene can help protect the eyes too.
Pineapple is rich in carbohydrates, enzymes, vitamins, dietary fiber, calcium, phosphorus, iron, carotene and other nutrients. As mentioned above, a high-fiber diet can normalize bowel movements, thanks to its ability of increasing the weight and size of the stools and softening them. Besides, bromelain helps break down protein and is beneficial to digestion and intestinal health too.