Fruits, such as papaya, orange and plum, are great allies to fight constipation, even in people with a history of obstipation. These fruits contain large amounts of fiber and water, which accelerate the intestinal transit and favor the formation of feces. In addition, fruits also give satiety, improve metabolism and help you lose weight.
These fruits can be consumed daily, both fresh and in natural juices and fruit salads, and may also be used by infants and children, but in smaller quantities so as not to cause diarrhea. See 5 recipes of laxative juices to help constipation.
The following 10 fruits release the bowel and can be used in infants and during pregnancy:
Papaya is rich in water and fiber, being well known for its power in helping the bowel function. The Hortus gold papaya has an even greater laxative power than papaya, as it has almost twice the fiber and almost the same calories.
While 100 g of papaya has 1.8 g of fiber, the hortus gold papaya has 1 g, but still a good amount for this fruit. The two varieties of fruit have about 11 g of carbohydrate and 40 kcal for each 100 g, plus nutrients such as magnesium, potassium and vitamin C.
The orange is rich in water, moisturizes the intestine and feces, and provides a lot of bagasse, synonymous with fibers for good intestinal functioning. One unit of orange has about 2.2 g of fibers, which is more than the existing fibers in 1 slice of whole wheat bread, for example.
However, it is important to remember that the juice of the orange practically has no fiber, because when squeezing the fruit the bagasse ends up being wasted along with its bark.
Plum, both fresh and dehydrated, is rich in fiber and a great food for the gut. Each unit of black plum has about 1.2 g of fiber, in addition to providing phosphorus, potassium and B-complex vitamins to the body.
An important tip is that when consuming prune, it is important to look at the product label to see if there is added sugar to the product, which greatly increases the calories of the plum and favors weight gain. So it is best to buy the dehydrated plum without sugar.
4. Acerola cherry
Acerola contains about 1.5 g of fiber per 100 g of fresh fruit, and only 33 kcal, which makes this fruit a great ally for dieting and intestinal function. In addition, the same amount of acerola cherry brings about 12 times the amount of vitamin C recommended for an adult a day, being much richer in this vitamin than orange and lemon, for example.
Avocado is a champion in fiber content: 100 g of this fruit brings about 6 g of fiber. It is also rich in good fats for the body and facilitates the passage of feces through the intestine, in addition to promoting cardiovascular health and improving good cholesterol levels.
Although known as a fruit that holds the intestine, each banana has at least 1 g of fiber. The secret is to consume this very ripe fruit, so that its fibers will be ready to help in the intestinal transit. On the contrary, those who want to control diarrhea should consume the banana still half green, because in that way their fibers will serve to trap the intestine.
Even more potent than fresh fruit is the banana green biomass because it has a high fiber content and is naturally a prebiotic food, which favors the health of the intestinal flora.
Two units of fresh fig brings about 1.8 g of fiber and only 45 kcal, which generates enough satiety and keeps away hunger for longer. As in the case of plum, when buying dried figs, one should prefer the ones that do not have added sugar, and it is necessary to verify in the list of ingredients of the product label.
Each kiwi has about 2 g of fiber and only 40 kcal, making this fruit a great ally of the gut and for dieting. In addition, 2 kiwis already bring all of the vitamin C that an adult needs each day, having a high antioxidant power, helping to prevent diseases and improve skin health.
9. Wax apple
The wax apple is also called jambu and despite being under-consumed, it is one of the richest fruits in fiber: 1 unit has about 2.5 g of fiber, content often found in 2 slices of brown bread. In addition, it has only 15 kcal per fruit, much less than most fruits, being a great ally to lose weight and ward off hunger.
Each pear, when consumed with peel, has about 3 g of fibers only 55 kcal, which makes this fruit one of the most important to help the intestine. A good tip to lose weight is to eat a pear about 20 minutes before the meal, as well as its fibers it will act in the intestine generating a feeling of satiety, which reduces hunger at meal time.
Fruits that can cause constipation
Some fruits that turn bowel movements more difficult are: apple and pear without peel, guava, banana, mainly banana while it is still green.
These fruits should be avoided by people with constipation, at least until the intestinal transit is normalized. However, with a healthy and high fiber diet, all types of fruits can be consumed without causing constipation.
Tips to fight constipation
In addition to increasing the consumption of laxative fruits, some simple tips to fight constipation are:
- Consume fruits with bark and bagasse whenever possible, as they are rich in fiber;
- Prefer the consumption of raw vegetables, since they have greater power to accelerate the intestinal transit;
- Prefer whole foods, such as rice, wheat flour, pasta, and whole-grain crackers;
- Consume seeds like chia seeds, linseed and sesame in juices, salads and yogurts;
- Drink at least 2 liters of water a day as it helps in the formation of feces along with the fibers and moisturizes the gut also, allowing stools to pass more easily into the intestinal tube.
Besides these eating tips, it is also important to do regular physical activity, since exercise stimulates the intestine and keeps it active, facilitating the passage of feces and fights constipation.
It is possible to fight constipation with fruits and juices that work as natural remedies for constipation.