Constipation is a rather common problem that affects roughly 20% of the population. Symptoms of constipation may include irregular bowel movements of less than three times per week, straining, lumpy or hard stools, a sensation of incomplete evacuation, feeling bloated or having difficulty in passing motion. The severity of symptoms can often vary from person to person. While some people only experience constipation occasionally, others may have a chronic condition.
The causes of constipation are many, but it’s often the result of slow movement of food through the digestive system. This may be the result of issues such as dehydration, poor diet, effects of medication, illness, diseases affecting the nervous system or mental disorders. Fortunately, there are many foods that can help relieve constipation, including them in your diet helps to add bulk, soften stools, decrease gut transit time and increase bowel movements. Here are 5 fruits you can take to relieve constipation.
1. Kiwi
Kiwi is a fruit with low calorie and high nutrient density. It is rich in fiber, proteolytic enzymes and oligosaccharides, which help gastrointestinal peristalsis and improve constipation. In addition, it is also rich in vitamin C, folic acid, potassium, magnesium and other micronutrients, all of which help promote intestinal health.
2. Pitaya (Dragon Fruit)
Pitaya or more commonly known as the Dragon Fruit is rich in water-soluble dietary fiber. A single portion of 300 grams of pitaya can provide 4-5 grams of dietary fiber. White-fleshed dragon fruit is better than red, and it is rich in pectin and moisture which help intestinal peristalsis. Traditional Chinese medicine considers the dragon as “cold and cool”, so moderate consumption can help regulate constipation, dry mouth and acne caused by dry and hot body constitution. People with cold body constitution should eat in moderation to avoid diarrhea.
3. Papaya
Papaya is well known for good gut health. 400 grams of half a papaya can provide about 5-6 grams of dietary fiber. In addition to supplementing a large amount of dietary fiber, it is also rich in proteolytic enzymes, which help digestion and promote gastrointestinal motility. Mature papaya is rich in vitamin A, Β-carotene and vitamin C which are beneficial for the health and immune defence of gastrointestinal epithelial cells.
4. Apple
The most important compound in apple which improves constipation is the pectin, found mainly at the junction of the pulp and the peel. Therefore, if you are used to eating your apples peeled, you are not getting much of the pectin. Pectin is a kind of water-soluble dietary fiber, which can help feces retain water and shape, stimulate gastrointestinal peristalsis and is also a food source (prebiotics) of good intestinal bacteria responsible for promoting good intestinal health.
5. Bananas
Banana is also well-known for good gut health. Its high fiber content facilitates bowel regularity and thus, quickens the digestion process. According to the book., 'Healing Foods', it also has "antacid effects that protect the stomach from ulcers in the stomach lining and eliminate bad bacteria that cause stomach ulcers. The antacid effects also help to relieve heartburn."
To further improve your constipated condition, you may want to consider:
LABO Nutrition FloraGenesis Ultra-Wellness
FloraGenesis Ultra-Wellness is a high-strength, research-proven formula with 50 billion live probiotics. Containing 15 diverse strains of probiotics including 10 billion FloraGG probiotic (Lactobacillus strains), bifido-bacterium strains, probiotic yeast, spore-forming probiotics and other strains for a spectrum of health benefits, Ultra-Wellness is fortified with 4g Frutafit@ prebiotic dietary fiber and features a patented 5-layer microencapsulation which protects the probiotics against heat, stomach acid and intestinal bile for targeted delivery and maximal efficacy.
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Health benefit of FloraGenesis Ultra-Wellness:
- Supports good gastrointestinal health (Balances intestinal microflora, relieves constipation and reduces digestive/gastrointestinal discomfort, etc.)
- Supports healthy immune function
- Combats pollutants
- Supports cardiovascular health
- Supports liver health
- Supports oral health
- Supports skin health
- Supports healthy weight
- Supports healthy aging
- Supports brain health
