Constipation is a problem that millions of people suffer from every year. There are many everyday factors which can cause mild to moderate constipation in a person, including lifestyle, medications, and diet. Diet is very important to the overall health and function of the digestive system. A poor diet, or a diet low in certain types of foods, can cause constipation and other bowel problems. That’s why you can use fruit for constipation relief.
Constipation is the inability or difficulty for the bowels to evacuate, making it difficult and even painful for someone to defecate. Constipation can range from a mild annoyance to a moderate problem, and even to something more severe.
However, when most people experience constipation, they experience something in the mild to moderate range. Just like poor diet or certain foods can cause constipation, a good diet or a diet high in certain types of food can ease or even eradicate constipation and its symptoms. There are a number of foods which can ease constipation symptoms, including a variety of fruits.
Why does fruit intake help relieve constipation?
Fresh fruit is an excellent way to relieve constipation. Most fruits are easy for the body to digest, making them a good choice for those prone to constipation, especially if constipation symptoms arise after eating particular foods, such as pastas or other heavy food.
Most fruits are also high in fiber, vitamins, and other nutrients. Fiber is excellent at improving the function of the digestive system and bowels and at relieving constipation. When fruit with a good or high fiber content are consumed, the bowels are more likely to “get moving” due to the increase in fiber intake.
What kind of fruit should I eat to relieve constipation?
There are many different fruits which have a high fiber content and are excellent for relieving constipation. The following ten types of fruit are the highest in overall fiber content:
Raspberries: 4.1 grams per 1/2 cup
Blackberries: 3.8 grams per 1/2 cup
Strawberries: 3.3 grams per 1 cup
Prunes: 2.5 grams per 3 medium
Oranges: 3.1 grams per 1 large
Apples: 3.7 grams per 1 medium
Pears: 4 grams per 1 medium
Avocado: 2.8 grams per 1/2 medium
However, even if a fruit is not packed with fiber, it is still a great way to relieve constipation. These fruits don’t have as much fiber content as the Top Ten, but they are still known to relieve symptoms of constipation:
Apricots: 3.1 grams per 3 small
Blueberries: 1.7 grams per 1/2 cup
Cantaloupes: 1.3 grams per 1/4 medium
Cherries: 1.7 grams per 10
Grapes: 0.8 grams per 20
Peaches: 1.9 grams per 1 medium
Plums: 1.9 grams per 3 small
Other dietary tips for reliving constipation
The nutritional content of food, especially its fiber content, can have a great effect on whether or not constipation is experienced. However, the way meals are eaten and what beverages accompany meals are also important.
The consumption of an adequate amount of water will reduce the symptoms of constipation and help the body digest food easily and efficiently. When eating meals, it’s important to chew slowly and thoroughly, as swallowing food whole or in huge chunks will make it more difficult for the food to be digested.
As far as fruit for constipation go, any diet including good water and fiber intake will greatly reduce one’s chances of experiencing constipation or other bowel problems.
Read more about the best diet for constipation here.