Laxative fruits such as papaya, orange and plum are excellent allies to combat constipation, even in people with a long history of suffering with this intestinal problem. These fruits contain large amounts of fiber and water, which accelerates intestinal transit and favors the formation of feces. In addition to this, fruits also increase satiety, improve metabolism and help you lose weight.
These fruits can be consumed daily, both fresh and in natural laxative juices and fruit salads, and can also be used by babies and children, but in smaller quantities so as not to cause diarrhea.
Papaya, also called milky, is rich in water and fiber, and is well known for its ability to help intestinal function. It contains 1 g of fiber, around 11 g of carbohydrate and 40 kcal per 100 g, in addition to nutrients such as magnesium, potassium and vitamin C.
Orange is rich in water, which hydrates the intestine and feces, in addition to this it is a fruit that contains a lot of bagasse, synonymous with fibers for good intestinal function. An orange unit has about 2.2 g of fibers, which is more than the fibers in 1 slice of whole wheat bread, for example.
However, it is important to remember that orange juice has practically no fiber, since when the fruit is squeezed, the bagasse ends up being wasted along with its peel.
The plum, both in the fresh version and in the dehydrated form, is rich in fiber and is a good food for the intestine. Each unit of black plum has about 1.2 g of fibers, in addition to providing phosphorus, potassium and B vitamins for the body.
An important sign is that when consuming dried plum it is important to look at the product label to verify if there is added sugar, which greatly increases the calories in the plum and favors weight gain. So, it is best to buy the dried plum without added sugar.
Manzanita, also called acerola or semeruco, contains around 1.5 g of fibers per 100 g of fresh fruit, and just 33 kcal, which makes this fruit a good ally for the diet and for the intestine. In addition to this, this same amount of manzanita brings 12 times the amount of vitamin C recommended for an adult per day, being much richer in vitamin than fruits such as orange or lemon.
Avocado is a champion in fiber content: 100 g of this fruit contains about 6 g of fiber. It is also rich in good fats for the body and that facilitate the passage of feces through the intestine, in addition to promoting cardiovascular health and improving good cholesterol levels.
Despite being known as a gut-supporting fruit, each banana contains at least 1 g of fiber. The secret is to consume this fruit well ripe, since this way its fibers will be ready to help in intestinal transit. On the contrary, those who want to control diarrhea should consume the banana while it is still half green, since in this way its fibers will serve to harden the stool and reduce diarrhea.
Even more powerful than fresh fruit is the green banana biomass, since it has a high fiber content and is naturally a prebiotic food, which favors the health of the intestinal flora.
See the benefits of green banana biomass and how to prepare it .
Two units of fresh figs contain around 1.8 g of fiber and just 45 kcals, which generates enough satiety and drives away hunger for longer. As in the case of plums, when buying dried figs, those that do not have added sugar should be preferred, being necessary to check the list of ingredients on the product label.
Each kiwi has around 2 g of fibers and just 40 kcals, making this fruit an excellent ally for the intestine and for weight loss diets. In addition to this, 2 kiwis contain all the vitamin C that an adult needs per day, having a high antioxidant power, helping to prevent diseases and improve skin health.
Despite being little consumed, rose apple is one of the fruits richest in fiber: 1 unit contains about 2.5 g of fiber, content that is often found in 2 slices of whole wheat bread. In addition to this, it has only 15 kcal per fruit, much less than most fruits, being an excellent ally for losing weight and reducing anxiety.
Each pear, when consumed with the peel, contains around 3g of fibers and only 55 kcal, which makes this fruit one of the most important for helping the intestine. A good idea to lose weight is to eat a pear about 20 minutes before lunch, since this way its fibers will act in the intestine, generating a feeling of satiety, which reduces hunger at mealtime.
See also how to prepare some juices with laxative properties .
Some fruits that make stool harder are: peeled apple and pear, guava, banana, mainly still green banana.
These fruits should be avoided by people with constipation, at least until the intestinal transit is normalized. However, with a healthy diet rich in fiber, all types of fruits can be consumed without causing stress.
Tips to combat constipation
In addition to increasing the consumption of laxative fruits, some simple tips to combat constipation are:
- Consume fruits with peel and bagasse whenever possible, as they are rich in fibers;
- Prefer the consumption of raw vegetables, since they have greater power to accelerate intestinal transit;
- Prefer whole grains such as rice, wheat flour, noodles, and whole grain crackers;
- Consume seeds such as chia, flaxseed and sesame in juices, salads and yogurts;
- Drink at least 2 liters of water a day, as it helps in the formation of stool along with fibers and hydrates the intestine, allowing stool to pass more easily in the digestive tract.
In addition to these tips at the level of diet, it is also important to do physical activity regularly, since exercise stimulates the intestine and keeps it active, facilitating the passage of stool and fighting constipation.