PT Health Life – Lack of fiber in the diet is one of the common causes of constipation. Therefore, by eating lots of fiber-rich fruits will help improve constipation effectively. Below are the best fruits and vegetables for people with constipation.
1. 6 best fiber- rich fruits for people with constipation
1. Pear
Fiber is important for keeping our intestines working properly. An average pear contains about 5.5g of fiber.
Pears contain both insoluble fiber and soluble fiber. The fiber in pear skins is insoluble in water and helps move stool along the intestines. Soluble fiber is found in the flesh of pears, which when combined with water forms a gel that swells in the stool.
Not only rich in fiber, pears are also considered a natural laxative due to their higher fructose content and the presence of sorbitol, which helps promote increased intestinal motility, making stools softer and easier to defecate.
2. Apples
An average apple has about 4g of fiber. Like pears, apples get significant amounts of fiber from the apple peel, a type of insoluble fiber, and pectin , a form of soluble fiber found in the fruit’s flesh.
Research shows that pectin can reduce symptoms of constipation by reducing stool transit time and increasing the rate of elimination.
3. Dragon fruit
Unlike apples and pears, dragon fruit has a thick, inedible skin. However, one dragon fruit also provides nearly 5g of fiber.
Dragon fruits are easy to eat, they have a cool sweet taste, rich in vitamins and minerals . Therefore, you should add dragon fruit to your diet to be good for your health and effectively prevent constipation.
4. Kiwi
Smaller in size than pears, apples and dragon fruit, but one kiwi also contains more than 2g of fiber.
One study found that eating two kiwis a day can help reduce transit time and increase the number of bowel movements. Kiwi can also reduce abdominal discomfort and prevent constipation.
5. Plum
The most popular fruit to use as a juice to relieve constipation is prune juice. Each cup of juice contains about 2.6g of fiber.
Although fiber can increase stool bulk, the sorbitol in prune juice helps soften stools, making them easier to pass.
6. Citrus fruits
Eating citrus fruits like grapefruit and oranges can also help relieve constipation. One grapefruit and one orange contain about 4g of fiber, good for people with constipation.
Like apples, citrus fruits have soluble fiber in the form of pectin, which helps relieve constipation. In addition, citrus fruits also contain the flavonoid naringenin, which has a laxative effect.
There are many causes of constipation, mainly due to unreasonable diet (lack of water, lack of fiber…); sedentary, loss of defecation reflex (due to frequent defecation), psychological stress…
Eating fiber-rich fruits is an effective home treatment solution to prevent and improve constipation. When eating foods rich in fiber, patients should remember to drink plenty of water to keep stools soft, making defecation easier.
