Natural laxatives, likepapaya, orange and plum, are great options that help stimulatethe gut andcombatconstipation. These fruits are high infiber that stimulates natural bowel movements and adds bulk to the stool.
These natural laxativesare also rich in water, a fundamental element to help with the formation of stool and combat constipation.
The recommended fiber intake is 25g to 38g per day for adults. One way to increase fiber intake in the diet is to consume laxative fruits daily for breakfast, snacks, lunch and dinner, eitherin their natural form and with the peel when possible, or added to yogurts, baked goods and salads.
Natural laxatives for constipation
Check-out the natural laxatives in the form of fruit that you can consume:
1. Papaya
Papaya is very rich in water and fiber, and is well-known for its ability tohelpwith overall digestion. The "formosa" papaya variety containseven more laxative propertiesthan the common papaya, as it has almost twice the amount of fiber (1.8g vs 1g respectively, both which are stillample amounts).
These two varieties of fruit containabout 11 g of carbohydrates and 40 calories for every 100 g, in addition to nutrients such as magnesium, potassium, and vitamin C.
2. Cherries
Cherries contain about 1.5 g of fiber for every 100 g of fresh fruit, and only 33 calories, which makes this fruit a great optionfor the overall diet and intestinal health. In addition, this same amount of acerola has 12 times the daily recommended amount of vitamin C for an adult, so it’s richer in this vitamin than orange and lemon, for example.
3. Plum
Plums, both fresh and dried (prunes), arerich in fiber and are agreat food for intestinal health. Each black plum has about 1.2 g of fiber, in addition to providing phosphorus, potassium, and B vitamins to the body.
An important tip is to look at the product label when eating prunes to check if there is sugar added to the product, which greatly increases the calories of the plum and can impede weight loss. Prunes without added sugar arebest.
4. Orange
Oranges are rich in water, which helps to hydratehe intestines and stool.They also provide a lot of bagasse (pulp, rind, and seeds), which have high fiber content to promotedigestion. One orange containsabout 2.2 g of fiber, which is a greater amount of fiber thanthe amount in 1 slice of brown bread, for example.
However, it’s important to remember that orange juice has virtually no fiber, because when the fruit is squeezed just for the juice, the bagasse ends up being wasted, along with the peel. Therefore, oranges in the form ofjuice is not an optimallaxative option.
5. Avocado
Avocado is a champion in fiber content: 100 g of this fruit contains about 6 g of fiber. It’s also rich in fats that are good for the body and that help with the passage of stools through the intestine. It also helpsto promotecardiovascular health and improvelevels of goodcholesterol.
6. Banana
Although bananas are known to slow downdigestion, each banana containsat least 1 g of fiber. The secret is to eat this fruit when it’s very ripe, so that its fibers will be readily available to promoteintestinal transit. On the other hand, those who need to control diarrhea should eat a banana when it's still half green, as its fibers will help to slow digestion. Learn more about why bananas are good for you and how to consume them.
Even better than this fruit in its fresh state isgreen banana biomass.It contains ahigh fiber content and is a naturally probiotic food, which helps to restore intestinal flora.
7. Fig
Two fresh figs have about 1.8 g of fiber and only 45 calories, making it a great option tosatisfyappetite for longer. As in the case of plums, when buying dried figsgo for those with no added sugar by checking the ingredientlist on the product label.
8. Kiwi
Each kiwi has about 2 g of fiber and only 40 calories, which also makesthis fruit a great way to maintain intestinal health within aweight-loss diets. In addition, 2 kiwis provide an adult's daily vitamin C requirement and have a strong antioxidant power, helping to prevent diseases and improve skin health.
9. Jackfruit
Jackfruit is high in fiber, and contains 2.6 g of fiber for every 100 g of the fruit. Therefore it is a great natural laxative for combating constipation.
10. Rose apple
Although not as common, the rose apple is one of the fruits that has the highestfiber content: 1 rose apple provides about 2.5 g of fiber, an amount that is often found in 2 slices of whole grain bread. In addition, it has only 15 calories per fruit, much less than most fruits, which is great for weight loss and reducing the feeling of hunger.
11. Pear
Each pear, when eaten with its peel, has about 3 g of fiber and only 55 calories, which makes this a very beneficial fruit forintestinal health. A good tip for weight loss is to eat a pear about 20 minutes before a meal, as this way its fibers will act in the intestine and generate a feeling of satiety, which reduces the feeling of hunger at the time of the meal.
Fiber plays an essential role in adding bulk to the stool and combating constipation. Learn about high-fiber foods that you can incorporate into your diet.
12. Macaubapalm
Macauba palmis a great laxative fruit topromote regular bowel movements.100 g of macaubapalm contains 13.4 g of fiber, which can help to add bulk to the stool and promote regularbowel movements.
Also be sure to check out tea for constipation that you can prepare using natural medicinal plants.
Fruit that causes constipation
Some fruits, such as peeled apples and pears, jabuticaba, cashews, guava and green bananas, can cause a build-up of stool in the gutin some people. Ifyou are constipated, you should avoideating these fruits untilbowel movements have returned to normal.
However, it is important to remember that a healthy diet, that is high in fiber and water is often related to regular bowel movements, even if you eat these fruits.
How to get rid of constipation
In addition to increasing your intakeof laxative fruits, some simple tips to combat constipation include:
- Eat fruits with the skin and pulp whenever possible, as theseare rich in fiber
- Opt for raw vegetables, as they have a higher fiber content. Learn about other food for constipation that you can add to your diet.
- Opt for whole wheat grains, such as whole wheat rice, whole wheat flour, whole gran pasta and wholegrain crackers
- Consume seeds every day, such as chia seeds, flaxseeds, pumpkin seeds and sesame seeds, which can be added tosalads and yogurts
- Drink at least 1.5 liters of water per day, as water hydrates the intestine and works with fiber to add bulk to the stool
It is also essential to practice physical activity regularly, as exercise stimulates the intestinal muscles, helping with the passage of feces and combating constipation. Check-out other tips for constipation relief.
