Constipation not only causes discomfort but can also lead to abdominal pain, bloating, and other issues. Irregular bowel movements can be attributed to various factors such as poor dietary choices, improper eating routines, sedentary lifestyles, lack of sleep, and mental stress. Fortunately, there are natural remedies that can alleviate constipation, and incorporating the right fruits into your diet is one of the easiest ways to achieve relief. Here are six fruits that can help:
How to Eliminate Constipation Relief at Home Naturally?
1. Banana
Bananas, rich in fiber, have long been utilized as a home remedy for constipation. According to dietician Ritu Arora from Delhi, ripe bananas enhance the function of microvilli in the small intestine, improving digestion and alleviating constipation. It’s important to choose ripe bananas, as unripe ones contain resistant starch and can have the opposite effect, making them suitable for individuals with diarrhea.
2. Orange
Oranges are an excellent source of fiber and vitamin C. This citrus fruit possesses a mild laxative effect. Opt for consuming the whole orange rather than juicing it to maximize your fiber intake. Some studies suggest that the flavonoid compound naringenin found in oranges may aid in relieving constipation.
3. Pear
Pears not only contain fiber but also fructose and sorbitol. These components have a laxative effect, offering relief from digestive issues. Sorbitol softens stools and facilitates bowel movements, easing the process of elimination.
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4. Papaya
Papaya is a fiber-rich fruit with high water content and low calorie count. It regulates bowel movements and aids in smooth digestion. Additionally, papaya contains papain, an enzyme that assists in the digestive process. Enjoy papaya as it is or combine it with seeds like chia or flax to enhance its effectiveness in relieving constipation.
5. Apple
Apple holds a unique position on this list as it can address both constipation and diarrhea. Consume apples with the peel intact, as the outer layer is rich in insoluble fiber, promoting bowel movements. Apples also contain soluble fiber, particularly pectin, a dietary fiber that contributes to healthy digestion. However, if you have diarrhea or loose stools, peeling the apple before consumption is recommended.
6. Fig
Figs are an excellent source of fiber and can facilitate bowel movements. They also contain an enzyme called fiscine, which contributes to their laxative effect. Figs can be enjoyed either in their dry form or soaked overnight for added convenience.
Incorporating these six fruits into your diet can help alleviate constipation naturally. Remember to consume them regularly and alongside a balanced and nutritious eating plan.