Constipation is one of the most common digestive disorders. Everyone has experienced it at least once in their lifetime. One of the most common causes of constipation is a poor diet. But there are also a number of underlying medical conditions, such as hypothyroidism and intestinal disease, to the side effects of painkillers or antidepressants. Therefore, you should first consult with a doctor to find out the root cause. While waiting for the consul schedule, you can overcome constipation by multiplying eating fresh fruit rich in fiber. What are the fruits that are effective in treating symptoms of constipation?
List of the best fruits to treat constipation
Fiber is the main nutrient that can help facilitate digestion. Because the fiber increases the body's ability to absorb water so it can soften the clogged stool in the end of the digestive tract.
All plant foods, including fruits, vegetables, grains, and nuts, contain fiber. Nutritionists from the Academy of Nutrition and Dietetics recommend that every day we consume 25 grams of fiber for women and 38 grams of fiber for men.
Here are five types of fruit that are high in fiber:
The family of berries (strawberries, blueberries, blackberries) can make you a healthy snack to deal with constipation. All three are fruits that have high fiber content. At least 72 grams of fresh strawberries give you 2 grams of fiber. Blackberry in the same size, gives 3.8 grams of fiber, while raspberry gives 4 grams of fiber.
You can eat it whole, mix it into fruit salad, or slice it as a pancake topping for breakfast.
One medium kiwi fruit contains 2.5 grams of fiber and contains lots of vitamins and nutrients that are important for intestinal health. A study conducted on adults reported in the Advances in Food and Nutrition Research found that routinely eating kiwifruit expedited your frequency of defecation. The same was found by a previous study from researchers in Taipei. They found that eating two kiwifruit a day increased the frequency of bowel movements in adults who were constipated.
Plums, pears and apples
Constipation can sometimes make a distended stomach and feel sick. Plums, pears, and apples are other best choices of fruit that you can eat in your spare time to deal with constipation. All three fruits are enriched with high fiber content. In addition, plums, pears, and apples are high in pectin, which the body naturally converts to fiber. Small pieces of pears with their skin have 4.4 grams of fiber. While the medium-sized apple with skin has 3.3 grams of fiber.
One large orange contains four grams of fiber with only 86 calories. Citrus fruits also contain flavonol called naringenin, which works like a natural laxative to help treat constipation.
Dried fruits, such as dates, prunes, apricots, and raisins, are another source of dietary fiber that can overcome constipation. Especially dry plum is very good for launching a bowel movement because it not only contains high fiber, but also contains sorbitol which is a natural laxative. Sorbitol is a type of carbohydrate and has a molecular structure similar to sugar.
But remember : to be completely free of constipation, consumption of high-fiber fruits must also be balanced with adequate water intake. If you drink less water, excess fiber can actually aggravate the symptoms.
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