Laxative fruits such as papaya, orange, and plum are excellent allies to combat constipation, even in people with a long history of suffering from this intestinal problem. These fruits contain large amounts of fiber and water, which accelerates intestinal transit and favors the formation of feces. In addition to this, fruits also increase satiety, improve metabolism and help lose weight.
These fruits can be consumed daily, both fresh and in natural laxative juices and fruit salads, and can also be used by babies and children, but in smaller quantities so as not to cause diarrhea.
See below the 10 most laxative fruits that in turn help in weight loss:
Papaya also called Milky is rich in water and fiber, being well known for its ability to help in intestinal functioning. It contains 1 g of fiber, about 11 g of carbohydrate and 40 kcal per 100 g, in addition to nutrients such as magnesium, potassium and vitamin C.
Orange is rich in water, which moisturizes the intestine and feces, in addition to this it is a fruit that contains a lot of bagasse, synonymous with fibers for good intestinal functioning. One unit of Orange has about 2.2 g of fibers, which is more than the existing fibers in 1 slice of wholemeal bread, for example.
However, it is important to remember that the juice of the Orange has practically no fiber, since when squeezing the fruit the bagasse ends up being wasted along with its peel.
Plum, both in the fresh version and in the dehydrated form, is rich in fibers and is good food for the intestine. Each unit of black plum has about 1.2 g of fibers, in addition to providing phosphorus, potassium, and B vitamins for the body.
An important sign is that when consuming dried plum it is important to look at the product label to check if there is added sugar, which greatly increases the calories of the plum and favors weight gain. So, it is best to buy the dried plum without added sugar.
The manzanita also called acerola contains about 1.5 g of fibers per 100 g of fresh fruit, and just 33 kcal, which makes this fruit a good ally of the diet and the intestine. In addition to this, this same amount of manzanita brings 12 times the amount of vitamin C recommended for an adult a day, being much richer in vitamin than fruits such as orange or lemon.
Avocado is a champion in fiber content: 100 g of this fruit contains about 6 g of fibers. It is also rich in fats good for the body and facilitates the passage of feces through the intestine, in addition to promoting cardiovascular health and improving levels of good cholesterol.
Despite being known as a fruit that supports the intestine, each banana contains at least 1 g of fiber. The secret is to consume this ripe fruit, since its fibers will be ready to help in intestinal transit. On the contrary, who wants to control diarrhea, should consume the banana still half green, since in this way its fibers will serve to harden the stool and reduce diarrhea.
Even more powerful than fresh fruit is the green banana biomass, as it has a high fiber content and is naturally a prebiotic food, which favors the health of the intestinal flora.
Two units of fresh fig contain about 1.8 g of fibers and just 45 kcals, which generates plenty of satiety and keeps hunger away for longer. As in the case of plum, when buying dried figs you should prefer those that do not have added sugar, being necessary to check the list of ingredients on the product label.
Each kiwi has about 2 g of fibers and just 40 kcals, making this fruit an optimal ally of the intestine and slimming diets. In addition to this, 2 kiwis contain all the vitamin C that an adult needs per day, having a high antioxidant power, helping to prevent diseases and improve skin health.
Despite being little consumed, pomarrosa is one of the richest fruits in fibers: 1 unit contains about 2.5 g of fibers, content that is often found in 2 slices of whole-grain bread. In addition to this, it has only 15 kcal per fruit, much less than most fruits, being an optimal ally to lose weight and reduce anxiety.
Each pear, when consumed in-shell contains about 3g of fibers and only 55 kcal, which makes this fruit one of the most important to help the intestine. A good idea to lose weight is to eat a pear about 20 minutes before the meal, since its fibers will act in the intestine generating a feeling of satiety, which reduces hunger at the time of the meal.
Some fruits that make stools harder are: Apple and pear without peel, guava, banana, mainly banana still green.
These fruits should be avoided by people with constipation, at least until intestinal transit is normalized. However, with a healthy diet rich in fiber, all types of fruits can be consumed without causing stress.
Tips to combat constipation
In addition to increasing the consumption of laxative fruits, some simple tips to combat constipation are:
Consume fruits with Peel and bagasse whenever possible, as they are rich in fiber;
Prefer the consumption of raw vegetables, since they have greater power to accelerate intestinal transit;
Prefer whole-grain foods like rice, wheat flour, noodles, and whole-grain crackers;
Consume seeds such as chia, flaxseed, and sesame in juices, salads, and yogurts;
Drink at least 2 liters of water a day, as it helps in the formation of feces along with fibers and moisturizes the intestine, allowing feces to pass more easily in the digestive tract.
In addition to these tips at the level of food, it is also important to do physical activity regularly, since exercise stimulates the intestine and keeps it active, facilitating the passage of feces and combating constipation.