7 fruits that help reduce constipation

Dr. Joseph Salhab, a gastroenterologist working in Davenport, Florida, USA, shared with his 1.7 million followers on social media about fruits that help improve constipation and make bowel movements easier, including:

Kiwi

According to doctors, kiwi is the fruit that should be prioritized when having digestive problems because it contains fiber and actinidin to help the body digest better.

A study published in the US National Library of Medicine said: “There is growing evidence supporting the beneficial effects of kiwifruit on intestinal function in healthy individuals as well as in those with constipation and other intestinal disorders.”

Dragon fruit

“Dragon fruit is rich in prebiotic fiber and water,” the doctor said. Another medical study, also published in the US National Library of Medicine, said the fruit “is becoming popular in many countries and is eaten raw or can be added to drinks, jellies and candies.”

But

“Pears contain a natural sugar alcohol called sorbitol, which has a natural laxative effect,” explains Dr. Salhab.

According to the NHS (National Health Service), some sweeteners called polyols (such as sorbitol, xylitol and erythritol) can have a laxative effect if consumed in large amounts. Some fruits and vegetables naturally contain polyols. In particular, if polyols are added to a food or drink and make up more than 10% of the ingredients, the product label must state that excessive consumption may cause laxative side effects.

Apple

For a long time, many people have passed down the saying “An apple a day keeps the doctor away”. This makes apples one of the most popular fruits in the world.

According to Dr. Salhab, “eating an apple a day also helps keep constipation away.”

Papaya and prunes

“Papaya contains digestive enzymes that help reduce bloating,” the doctor said, adding that prunes are also known to be “a food that helps bowel movements work effectively.”

Berries

Berries are known as “small but mighty” and are packed with antioxidants. So a bowl of fruit including strawberries, raspberries, blueberries, blackberries, blackcurrants… is a great choice to improve constipation.