What fruits should be eaten to relieve constipation? 10 high-fiber fruits to help you defecate easily
Recently, healthy diet and intestinal conditioning have become one of the hot topics on the Internet. With the changes in modern people's dietary structure, the problem of constipation has become increasingly common, and fruits, as natural laxative assistants, have attracted much attention. This article will combine the popular health information in the past 10 days to sort out 10 kinds of fruits with remarkable intestinal laxative effects, and attach detailed data to help you make scientific choices.
1. Why can fruits soothe the intestines and relieve constipation?
Fruit is rich in dietary fiber, water and natural fructose, which can stimulate intestinal peristalsis and soften stool, thereby relieving constipation. In particular, soluble fiber (like pectin) and insoluble fiber (like cellulose) work synergistically to promote digestive health.
2. 10 fruits with the best laxative effects
| Fruit name | Dietary fiber content per 100g (g) | Other laxative ingredients | Recommended way to eat |
|---|---|---|---|
| dragon fruit | 1.7 | Black seeds (promotes intestinal peristalsis) | Eat directly or juice |
| kiwi | 2.1 | Protease (aids digestion) | Eat 1-2 pieces for breakfast on an empty stomach |
| prunes | 1.4 | Sorbitol (natural laxative) | Fresh fruit or prune juice |
| apple | 2.4 | Pectin (swells when absorbing water) | Better to eat with the skin on |
| banana | 2.6 | Potassium ions (balanced electrolyte) | Choose ripe bananas |
| pear | 3.1 | High moisture content (about 85%) | Eaten raw or stewed |
| fig | 3.0 | Plant-based enzymes (break down proteins) | Dried or fresh fruit |
| orange | 2.4 | Vitamin C (stimulates the intestines) | Take it with the white fascia |
| strawberry | 2.0 | Antioxidants (reduces inflammation) | 10-15 pills daily |
| papaya | 1.8 | Papain (breaks down fat) | Consume half an hour after a meal |
3. Precautions for consuming fruits for laxatives
1.principle of moderation: Excessive intake of high-fiber fruits may cause bloating. It is recommended that the total daily fruit intake be controlled at 200-350 grams.
2.Pair with drinking water: Fiber needs to absorb water to expand. You need to drink enough warm water after eating (1.5-2 liters per day).
3.Special groups: Diabetic patients need to control their intake of high-sugar fruits (such as bananas and figs).
4. Extension of recent hot health topics
According to recent social media data analysis, search volume for keywords such as "intestinal flora balance" and "dietary fiber supplement" increased by 35% month-on-month. Experts suggest that in addition to fruits, they can also be paired with yogurt, whole grains and other foods to take a multi-pronged approach to improving constipation.
Conclusion
Choosing the right fruits, combined with regular sleep and exercise, can effectively relieve constipation problems. If symptoms persist for more than two weeks, it is recommended to seek medical advice promptly to investigate other causes. Healthy life starts from the "gut"!
check the details
check the details
en
