Expert-approved 6 best fruits for relieving constipation

According to the National Institute of Diabetes and Digestive and Kidney Diseases, about 16% of adults have symptoms of constipation—and about 33% of adults ages 60 and older have symptoms of constipation. A lack of dietary fiber and adequate fluids in the diet are often considered two major contributors to constipation. Hence, it is important to add fiber-rich foods to the daily diet. In a recent video on Instagram, Harvard gastroenterologist Dr. Saurabh Sethi talked about the 6 best fruits for relieving constipation. Scroll down to read the details.

According to Dr Saurabh, they contain actinidine, which enhances digestion. According to a study, eating just two gold kiwifruits per day reduced straining, while green kiwifruits improved stool consistency. Also, as per the USDA, one kiwi provides over 2 gms of fiber, which is about 8% of the daily value.

In the video, Dr Saurabh has mentioned that pears contain sorbitol, a sugar alcohol, that can act as a laxative. As per a study, sorbitol is a sugar alcohol that is not well-absorbed and draws water to the colon, making stools soft and easy to pass. Also, according to the U.S. Department of Agriculture (USDA), pears contain about 5.5 g of fiber, which is about 20% of your daily fiber needs in one pear.

According to the USDA, one medium apple has about 4 g of fiber, serving up 14% of your daily value for fiber. In the video, Dr Saurabh has mentioned that the high fiber content of apples help promote regularity. Also, apple skin contains a type of insoluble fiber, and pectin, a form of soluble fiber in the flesh, which aids healthy digestive health. According to a 2021 review, pectin is considered a prebiotic for gut health and has been shown to improve bowel function.

It is packed with digestive enzymes, which help relieve constipation. According to the National Library of Medicine, papaya appears to support digestive tract physiology and may be a useful natural remedy for constipation. Papaya also has a moderate fiber content (about 3 g per small fruit), which contributes to its laxative effect.

As per Dr Saurabh, they are a classic choice for encouraging bowel movement. Also, prunes are known for their laxative effects. According to The American Journal of Gastroenterology, prune juice can soften hard, lumpy stools in people with chronic constipation.

Dr Saurabh explains that berries are full of antioxidants and fiber, which helps relieve constipation effectively. They contain both soluble and insoluble fiber, which regulate bowel movements by adding bulk to stool and promoting regularity, thus preventing constipation.

Also, berries like strawberries, blueberries, raspberries, and blackberries contain anti-inflammatory flavonoids that help soothe the digestive system and may ease symptoms linked to irritable bowel syndrome and other gut problems caused by inflammation.

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