The regular consumption of fruits provides multiple health benefits, including improved gut health and regular bowel movement. When it comes to issues like constipation, some fruits help solve it better than others.
Taking to Instagram on June 15, Dr Saurabh Sethi, a California-based gastroenterologist trained in AIIMS, Harvard, and Stanford Universities, listed five fruits that provide better relief to the condition.
1. Kiwi
According to Dr Sethi, kiwis are rich in fibre, vitamin C, and digestive enzymes. They help with constipation as well as bloating. Despite their relatively small size, only two kiwis provide approximately four grams of fibre.
2. Pear
Pears contain the compound sorbitol, which is not well absorbed by the body. It can therefore act as a natural laxative. Pears are also rich in fibre, with one medium pear providing approximately six grams of fibre.
3. Apple
The skin of the apples contains a compound called pectin. According to Dr Sethi, “Pectin has been shown to decrease stool transit time and increase bowel movements.” Apples are also rich in fibre, with one medium apple providing approximately four grams of fibre.
4. Dragon fruit
While the fruit is mostly popular for its unique look and bright colours, they also provide a number of health benefits. As per Dr Sethi, dragon fruits contain plenty of vitamin C and fibre, which helps with constipation. One cup of dragon fruit provides approximately 5.6 grams of fibre.
5. Papaya
One of the most common fruits in the country, papaya, is loaded with gut health benefits. According to Dr Sethi, the fruit contains water, fibre, vitamin C, as well as a digestive enzyme that helps with bloating. One cup of papaya cubes contains approximately 2.5 grams of fibre.
Why fibre is beneficial for gut health
As can be seen from the above list, all the fruits mentioned have a high fibre content. Therefore, it can be rightly assumed that there is a connection between the consumption of fibre and gut health maintenance.
According to the Mayo Clinic website, fibre is a plant-based macronutrient that cannot be digested by the body. However, it does aid in the process. Fibres can broadly be classified into two groups.
Soluble fibre: This type of fibre dissolves in water and forms a gel-like material in the stomach that slows down digestion. It can help lower cholesterol and blood sugar.
Insoluble fibre: This type of fibre doesn’t dissolve in water but supports the movement of material through the digestive system and adds bulk to stool. Therefore, this is the type that is helpful for people who have constipation.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
