What fruits to eat to relieve constipation? 10 most effective natural laxative fruits recommended
Constipation is a common health problem that plagues modern people, and fruits are natural "intestinal lubricants" because they are rich in dietary fiber and water. This article will combine the hot health topics on the Internet in the past 10 days, sort out the 10 most effective laxative fruits for you, and provide scientific data support.
1. Why can fruits relieve constipation?
Fruit relieves constipation mainly through three mechanisms: 1) dietary fiber increases stool volume; 2) fructose and sorbitol produce osmotic effects; 3) water softens stool. According to the recommendations of the World Gastroenterology Organization, 25-30g of dietary fiber should be consumed daily.
| Fruit name | Dietary fiber content (g/100g) | Moisture content(%) | Special laxative ingredients |
|---|---|---|---|
| prunes | 7.1 | 85 | Sorbitol, phenolic compounds |
| kiwi | 3.0 | 83 | Kiwi protease |
| dragon fruit | 2.9 | 87 | black seeds |
| banana | 2.6 | 75 | Resistant starch (immature) |
| apple | 2.4 | 86 | Pectin (especially peel) |
| pear | 3.1 | 88 | xylitol |
| fig | 3.3 | 79 | natural enzymes |
| orange | 2.4 | 87 | Vitamin C |
| pineapple | 1.4 | 86 | Bromelain |
| papaya | 1.7 | 88 | papain |
2. Detailed explanation of the laxative effect of popular fruits
1.prunes: Recently on the health search list, research shows that eating 5-6 prunes a day can increase the frequency of bowel movements by 20%. Its sorbitol content is as high as 14.7g/100g, which has strong penetrating effect.
2.kiwi: The #KiwiForConstipation topic on TikTok has reached one million views. Clinical trials have shown that 2 kiwis per day can shorten intestinal transit time by 38 hours → 20 hours.
3.dragon fruit: A popular share on Xiaohongshu shows that the red-heart pitaya has a better laxative effect than the white-heart variety due to its high betalain content. It is recommended to eat half of it each time.
3. Food Suggestions and Precautions
•Best time to eat: The best effect is to take it on an empty stomach in the morning. It can be mixed with warm water to stimulate gastrointestinal motility.
•Consumption control: No more than 10 prunes per day, choose ripe bananas with dark spots.
•Special groups: Diabetic patients should choose low GI fruits such as apples and pears
•Matching suggestions: Eating it with yogurt can enhance the effect of probiotics and avoid eating it with high-calcium foods.
4. Feedback from netizens
| fruit | Effective time | Satisfaction (5-point scale) | Common feedback |
|---|---|---|---|
| prunes | 4-8 hours | 4.7 | "Effective but prone to bloating" |
| kiwi | 12-24 hours | 4.5 | "Gentle and non-irritating" |
| dragon fruit | 6-12 hours | 4.3 | "Scary colors but effective" |
| apple | 24-48 hours | 3.9 | "Requires long-term persistence" |
5. Expert reminder
The Chinese Nutrition Society recommends: Simply relying on fruits for bowel movements may have limited effect. You should also ensure that you drink 1500-2000ml of water every day, coupled with appropriate exercise. If constipation persists for more than 2 weeks, you should seek medical attention promptly to check for organic diseases.
In summary, prunes, kiwi fruit and dragon fruit are the most discussed laxative fruits on the Internet recently and are proven to be effective, but they need to be selected according to personal physique. Remember: diversified intake, adequate drinking water and regular sleep are the fundamental solutions to constipation.
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