Fruits, such as papaya, orange and plum, are great allies to fight constipation, even in people with a long history of trapped intestines. These fruits contain a lot of fiber and water, which accelerates intestinal transit and promotes the formation of faeces. In addition, fruits also give fullness, improve metabolism and help you lose weight.
These fruits can be consumed daily, both fresh and in natural juices and fruit salads, and can also be consumed by infants and children, but in less quantity so as not to cause diarrhea. See 5 laxative juice recipes to relax your gut.
Fruits release the intestine and can be used in infants and during pregnancy:
Papaya is rich in water and fiber and is well known for its intestinal functioning power. Formosa papaya has an even greater laxative power than papaya because it contains almost twice as much fiber and almost the same calories.
While 100 g of papaya formosa have 1.8 g of fiber, papaya has 1 g, but it is still a good amount for this fruit. Both varieties of fruits contain about 11 g of carbohydrates and 40 kcal per 100 g, in addition to nutrients such as magnesium, potassium and vitamin C.
Orange is rich in water, which moisturizes the intestines and stool, and provides a lot of bagasse, synonymous with fibers for good intestinal functioning. One unit of orange contains approximately 2.2 g of fiber, which is more than the fibers found in 1 slice of wholegrain bread, for example.
However, it is important to remember that orange juice contains virtually no fiber, because when you squeeze the fruit, the bagasse ends up wasting on your skin.
Plum, both fresh and dehydrated, is rich in fiber and is an excellent food for the gut. Each unit of black plum contains approximately 1.2 g of fiber, in addition to providing phosphorus, potassium and B vitamins to the body.
An important tip is that when eating prunes, it is important to look at the product label to see if there is sugar added to the product, which greatly increases plum calories and promotes weight gain. Therefore, it is best to buy dried plum without added sugar.
Acerila provides about 1.5g of fiber per 100g of fresh fruit, and only 33 kcal, making it a great ally of food and gut. In addition, this same amount of steel provides 12 times the recommended amount of vitamin C for an adult a day, being much richer in this vitamin than orange and lemon, for example.
Avocado is a champion of fiber content: 100 g of this fruit provides approximately 6 g of fiber. It is also rich in fats good for the body and that facilitate the passage of stools to the intestine, in addition to promoting cardiovascular health and improving levels of good cholesterol.
Although it is known as a fruit containing the intestine, each banana contains at least 1 g of fiber. The secret is to consume this very ripe fruit, so that its fibers are ready to help with intestinal transit. In contrast, those who want to control diarrhoea should consume the banana still half green, because this way its fibers will be used to trap the intestine.
The biomass of green bananas is even more potent than fresh fruit, because it is rich in fiber and is naturally a prebiotic food, which favors the health of the intestinal flora. Learn how to produce green banana biomass.
Two units of fresh fig provide about 1.8 g of fiber and only 45 kcal, generating enough satiety and keeping hunger away for longer. As in the case of plums, when buying dried figs, it is necessary to prefer those that do not have added sugar, being necessary to consult the list of ingredients on the product label.
Each kiwi contains about 2 g of fiber and only 40 kcal, which makes this fruit an excellent ally for the intestines and diet. In addition, 2 kiwis already provide all the vitamin C that an adult needs a day, having a high antioxidant power, helping to prevent diseases and improve skin health.
Although little consumed, jambo is one of the most fiber-rich fruits: 1 unit provides approximately 2.5 g of fiber, a content that is often found in 2 slices of wholemeal bread. In addition, it contains only 15 kcal per fruit, much less than most fruits, making it an excellent ally to lose weight and avoid hunger.
Each pear, when consumed with its shell, contains about 3 g of fiber, only 55 kcal, which makes this fruit one of the most important to help the intestine. A good weight loss tip is to eat a pear about 20 minutes before the meal, as this will cause its fibers to act in the intestine creating a feeling of fullness, which reduces hunger at mealtimes.
Some fruits that retain the intestine are: apple and pear without skin, guava, banana, mainly banana still green.
These fruits should be avoided by people with constipation, at least until intestinal transit is normalized. However, with a healthy, high-fiber diet, all kinds of fruits can be eaten without causing constipation.
In addition to increasing consumption of laxative fruits, some simple tips to combat constipation include:
In addition to dietary advice, it is also important to perform regular physical activity, as exercise stimulates the intestine and keeps it active, facilitating the passage of stool and combating constipation.
Find out more tips for combating constipation by watching the video below: