Fruits, such as papaya, orange and plum, are great options that help loosen the intestines, combating constipation. These fruits contain fiber that stimulates natural bowel movements and promotes the formation of feces.
Furthermore, these fruits are also rich in water, a fundamental element to help with the formation of fecal matter and combat constipation. See the appropriate amount of water recommended.
The recommended fiber intake 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, whether in natural form and with the peel, or added to yogurts, baked goods and salads.
The main laxative fruits that help loosen the intestines are:
1. Papaya
Papaya has excellent amounts of water and fiber, and is well known for helping with bowel function. Formosa papaya has an even greater laxative effect than papaya, as it has almost double the amount of fiber.
While 100 g of Formosa papaya has 1.8 g of fiber, papaya has 1 g. Furthermore, both varieties of fruit also contain good amounts of magnesium, a mineral that helps improve intestinal transit.
2. Orange
Orange is rich in water, which helps hydrate, softening feces, and is made up of pomace, a part of the fruit that is rich in fiber. A medium orange (180g) has around 4.4g of fiber and 155g of water, making it a great option for loosening the bowels. Discover other benefits of orange.
It is important to remember that orange juice is not recommended, as it does not contain fiber, as the pomace is not used when squeezing the fruit.
3. Plum
Plums, both fresh and dehydrated, have good amounts of fiber, which helps loosen the intestines. Each unit of dried plum has around 1.2 g of fiber and a unit of fresh plum contains around 0.6 g of fiber. See other properties of the plum.
However, when choosing to consume dried plums, it is important to prioritize versions without added sugar.
4. Acerola
Every 100g of fresh acerola contains around 1.5g of fiber, which makes this fruit a great ally for loosening the intestines.
Furthermore, each 100 g of acerola contains 91 g of water and, therefore, eating this fruit helps with hydration, facilitating the elimination of feces.
5. Avocado
Avocado is a champion in fiber content: every 100 g of this fruit provides around 6 g of fiber. In addition, avocado is also rich in healthy fats that facilitate the elimination of feces from the intestine.
6. Banana
Despite being known as a fruit that binds the intestines, each medium banana (70g) has at least 1.4 g of fiber. The secret is to consume this fruit very ripe, as its fibers help to improve bowel function.
Each medium banana (70g) also provides 50 g of water, which is important for softening stool and loosening the intestines.
7. Figo
Two medium units (120g) of fresh dried fig offer around 2.7g of fiber and 95g of water, contributing to the formation and hydration of the fecal cake, loosening the intestine.
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.
8. Kiwi
Each unit of kiwi (76g) has around 1.4 g of fiber, making this fruit a great option to help loosen the intestines. Furthermore, 1 unit of fruit provides 63g of water, also helping to hydrate the stool and, together with the fiber, forms a gel and facilitates intestinal transit.
9. Jackfruit
Jackfruit is a fruit with good amounts of fiber, where every 100 g provides 2.6 g of fiber. Therefore, jackfruit is a good laxative fruit option to loosen the intestines.
Read too: Jackfruit: 10 benefits and how to consume it (with recipes)
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10. Matter
Despite being little consumed, jambo is one of the fruits richest in fiber: 1 large unit (60g) offers 3 g of fiber that helps loosen the intestines.
Furthermore, each 100g of jambo contains 93g of water, a fundamental element for hydrating feces, loosening the intestines.
11. Pera
Each medium unit (130g) of pear with skin provides 3.9 g of fiber, which makes this fruit one of the most important for helping to loosen the intestines.
Pear is also a fruit rich in water, important for, together with the fruit’s fibers, forming a gel in the intestine that facilitates the elimination of feces.
12. Macauba
Macaúba is a good laxative fruit to loosen the intestines, because each 100g of macaúba contains 13.4 g of fiber that increases stool volume and stimulates natural bowel movements. Discover the nutritional information of macaúba.
Fruits that tie up the intestine
Some fruits, such as peeled apples and pears, jabuticaba, cashews, guava and green bananas, can cause intestinal obstruction in some people. Therefore, if you are constipated, it is important to avoid eating these fruits until intestinal transit is normalized.
Read too: 6 fruits that tie up the intestines (and how to consume them)
tuasaude.com/frutas-que-prendem-o-intestino
However, it is important to remember that a healthy diet, rich in fiber and water, does not cause constipation, even when consuming these types of fruits.
Tips to combat constipation
In addition to increasing the consumption of laxative fruits, some simple tips to combat constipation are:
- Eat fruits with skin and pomace whenever possible, as they are rich in fiber;
- Prefer the consumption of raw vegetablesas they have a higher fiber content, helping to balance intestinal transit;
- Prefer whole foodssuch as rice, wheat flour, pasta and whole-grain crackers;
- Consume seeds dailysuch as chia, flaxseed, pumpkin and sesame in salads and yogurts;
- Drink at least 1.5 liters of water per dayas water hydrates the intestine and helps in the formation of feces along with fiber, facilitating the elimination of feces.
It is also essential to practice physical activity regularly, as exercise stimulates the intestinal muscles, helping with the passage of feces and combating constipation.
See nutritionist Tatiana Zanin for other tips to combat constipation:
Source: www.tuasaude.com