Table of contents:
- 1. Papaya
- 2. Orange
- 3. Plum
- 4. Acerola
- 5. Avocado
- 6. Banana
- 7. Fig
- 8. Kiwi
- 9. Jambo
- 10. Pear
- Fruits that bind the intestines
- Tips to fight constipation
Fruits such as papaya, oranges and plums are great options that help loosen the bowels, fighting constipation. These fruits contain fibers that stimulate natural bowel movements and favor the formation of stools.
In addition, these fruits are also rich in water, a fundamental element to help with the formation of fecal cake and fight constipation. See the proper amount of water recommended to prevent constipation.
The recommended fiber intake to help loosen the bowels is 25g to 38g per day for adults. Therefore, one way to increase fiber intake in the diet is to consume laxative fruits daily for breakfast, snacks, lunch and dinner, either in their natural form and with their skin, or added to yogurts, baked goods and salads.
Check out a list of the main laxative fruits that help loosen the intestines:
Papaya has great amounts of water and fiber, being well known for its help in the functioning of the intestine. Papaya formosa has an even greater laxative effect than papaya, as it has almost twice the amount of fiber.
While 100 g of papaya formosa has 1.8 g of fiber, papaya has 1 g. In addition, both fruit varieties also contain good amounts of magnesium, a mineral that helps improve intestinal transit.
Orange is rich in water, which helps to hydrate, softening stools, and is composed of pomace, a part of the fruit that is rich in fiber. A medium orange (180g) has about 4.4g of fiber and 155g of water, making it a great choice for loosening the bowels. Discover other benefits of orange.
It is important to remember that orange juice is not recommended, as it has no fiber, as the pomace is not used when squeezing the fruit.
Prune, both fresh and dehydrated, has good amounts of fiber, which helps to loosen the bowels. Each unit of dried plum has about 1.2 g of fiber and a unit of fresh plum contains about 0.6 g of fiber.
However, when choosing to consume dried plums, it is important to prioritize versions without added sugar.
Each 100g of fresh acerola contains about 1.5 g of fiber, which makes this fruit a great ally to loosen the bowels.
In addition, each 100 g of acerola contains 91g of water and, therefore, the ingestion of this fruit helps in hydration, facilitating the elimination of feces.
Avocado is a champion in fiber content: every 100 g of this fruit provides about 6 g of fiber. In addition, avocado is also rich in he althy fats that facilitate the elimination of faeces through the intestine.
Despite being known as a gut-busting fruit, each medium banana (70g) has at least 1.4g of fiber. The secret is to consume this very ripe fruit, because its fibers help to improve the functioning of the intestine.
Each medium banana (70g) also provides 50g of water, which is important for softening stools and loosening the bowels.
Two medium units (120g) of fresh dried fig provides about 2.7 g of fiber and 95g of water, contributing to the formation and hydration of the fecal cake, loosening the intestines.
Already two medium units of dried fig contain 13.2 g of fiber and 30 g of water. However, when buying dried figs it is important to always choose those that do not have added sugar. Check out the nutritional composition of figs and the main benefits of the fruit.
Each kiwi fruit (76g) has around 1.4g of fiber, making this fruit a great choice to help loosen the bowels. In addition, 1 unit of the fruit provides 63g of water, also helping to hydrate the feces and, together with the fibers, forms a gel and facilitates intestinal transit.
Despite being little consumed, jambo is one of the richest fruits in fiber: 1 large unit (60g) provides 3 g of fiber that helps to loosen the bowels.
Furthermore, each 100g of jambo contains 93g of water, a fundamental element to hydrate the feces, loosening the intestines.
Each medium unit (130g) of peeled pear provides 3.9 g of fiber, which makes this fruit one of the most important for helping to loosen the bowels.
The pear is also a fruit rich in water, which, together with the fruit's fibers, forms a gel in the intestine that facilitates the elimination of stools.
Fruits that bind the intestines
Some fruits, such as apples and peeled pears, jabuticaba, cashews, guava and green bananas, can impair the intestines in some people. Therefore, if you are constipated, it is important to avoid eating these fruits until the intestinal transit is normalized.
However, it is important to remember that a he althy diet, rich in fiber and water does not cause constipation, even when consuming these types of fruits.
Tips to fight constipation
In addition to increasing the consumption of laxative fruits, some simple tips to combat constipation are:
- Eat fruit with peel and pomace whenever possible, as they are rich in fiber;
- Prefer the consumption of raw vegetables, as they have a higher fiber content, helping to balance intestinal transit;
- Prefer whole foods such as rice, wheat flour, pasta and wholegrain crackers;
- Consume seeds daily, such as chia, flaxseed, pumpkin and sesame in salads and yogurts;
- Drink at least 1.5 liters of water a day, as water hydrates the intestines and helps in the formation of stools along with fibers, facilitating the elimination of stools.
It is also essential to practice physical activity regularly, as the exercises stimulate the intestinal muscles, helping with the passage of stools and fighting constipation.