What fruits can help constipation
Constipation is one of the common digestive problems in modern people. Factors such as improper diet, lack of exercise, and excessive stress may lead to constipation. Rich in dietary fiber, moisture and natural sugars, fruits are ideal for relief of constipation. The following are the hotly discussed constipation fruits and related data on the Internet in the past 10 days to help you make scientific choices.
1. Popular Constipation Fruit Ranking
| Fruit name | Dietary fiber content (per 100 grams) | Moisture content (per 100 grams) | Hot search index (last 10 days) |
|---|---|---|---|
| pitaya | 2.0g | 88% | ★★★★★ |
| kiwi | 2.6 g | 83% | ★★★★☆ |
| Plum | 1.4 grams | 85% | ★★★★☆ |
| banana | 2.6 g | 75% | ★★★☆☆ |
| apple | 2.4 grams | 86% | ★★★☆☆ |
2. Analysis of the mechanism of fruits to relieve constipation
1.Dietary fiber: Insoluble fiber increases the volume of feces and promotes intestinal peristalsis; soluble fiber absorbs water and softens feces.
2.Moisture: High-moisture fruits can replenish intestinal fluids and prevent dry and tampons.
3.Natural sugar alcohol: Sorbitol in fruits such as plums and pears has a permeable laxative effect.
3. Suggestions for choosing fruits for different groups of people
| Crowd Type | Recommended fruit | Edible suggestions |
|---|---|---|
| Elderly | Banana, dragon fruit | 1-2 bananas or half a dragon fruit per day |
| Pregnant woman | Kiwi, apple | 1 kiwi + 1 apple per day |
| child | Pure plums, ripe bananas | Plum juice 30ml/day or half a banana |
| Patients with diabetes constipation | Grapefruit, strawberries | 2 petals of grapefruit/day or 100g strawberry |
4. Precautions for eating
1.Banana selection: Choose a fully ripe banana (black spots on the skin). Unripe bananas contain tannic acid and may aggravate constipation.
2.Eat time: It is recommended to eat high-fiber fruits on an empty stomach in the morning, which has better results.
3.Matching suggestions: Only by combining sufficient drinking water (1500-2000ml per day) can the fiber effect be exerted.
4.Special group of people: Patients with irritable bowel syndrome should avoid taking too much high FODMAP fruits (such as apples and pears) at one time.
5. Popular fruit diet therapy plans recently
1.Dragon Fruit Yogurt Shake: Half a red heart dragon fruit + 200ml sugar-free yogurt, edible for breakfast.
2.Plum Tangerine peel tea: Soak 5 dried prunes + 3 grams of dried tangerine peel in water and drink before going to bed.
3.Kiwi Chia Seeds: 1 kiwi fruit + 5g chia seeds + 100ml warm water, stir evenly and eat.
According to recent discussions in nutrition, it is recommended that people with constipation take"3+2+1" fruit intake method: 3 different colors of fruits (total amount 300 grams), 2 cups of water (200ml per cup), and 1 abdominal massage every day, which can significantly improve constipation symptoms. It should be noted that if constipation lasts for more than 2 weeks or is accompanied by symptoms such as abdominal pain and bloody stool, medical treatment should be obtained in time to check for organic lesions.
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