What fruit should I eat if I have constipation? 10 highly effective laxative fruits recommended
Constipation is a common digestive problem among modern people. Improper diet, lack of exercise, excessive stress, etc. may cause intestinal peristalsis to slow down. Fruit is rich in dietary fiber and water and is a natural laxative helper. This article will combine the popular health topics on the Internet in the past 10 days to recommend you the 10 most effective fruits for relieving constipation, and attach detailed data comparisons.
1. Why can fruits relieve constipation?
in fruitsdietary fiberCan increase stool volume and stimulate intestinal peristalsis;FructoseandSorbitolIngredients such as constipation have a penetrating effect and soften stool; in addition, the high water content of fruits can also help lubricate the intestines.
| Fruit name | Dietary fiber content (per 100g) | Key laxative ingredients | Calories (kcal) |
|---|---|---|---|
| dragon fruit | 2.0g | Black seeds, pectin | 50 |
| kiwi | 3.0g | Protease, Vitamin C | 61 |
| prunes | 1.4g | Sorbitol, phenolic compounds | 46 |
| banana | 2.6g | Potassium, resistant starch (when cooked) | 89 |
| apple | 2.4g | Pectin, polyphenols | 52 |
2. Top 5 constipation-busting fruits that are hotly searched on the Internet
According to recent discussions on social media and health platforms, the following 5 fruits have received the most attention:
| Ranking | fruit | Reason for hot search |
|---|---|---|
| 1 | prunes | “Prune Juice” Becomes a Popular Product in Xiaohongshu, Recommended by Doctors |
| 2 | dragon fruit | Red dragon fruit is called a "natural laxative" |
| 3 | kiwi | Research confirms that 2 tablets a day can improve constipation |
| 4 | fig | Dietary fiber content up to 3g/100g |
| 5 | pear | Moisture content exceeds 85%, popular in autumn and winter |
3. How to choose fruits for different physiques?
1.Damp-heat constipation(Dry and hard stool, bad breath): Choose dragon fruit, pear, grapefruit.
2.Qi deficiency constipation(Weak defecation): Choose ripe bananas and red dates (need to be peeled).
3.Seniors/Children: Prune puree and steamed apple are preferred.
4. Precautions
• Be careful when eating high-acid fruits (such as kiwi) on an empty stomach
• Diabetics should avoid high-sugar fruits (such as lychees and durians)
• The total daily amount of fruit is recommended to be 200-350g. Excessive amount may cause diarrhea
5. Recommended combinations tested by netizens
| combination | Effect feedback |
|---|---|
| Prunes + warm water | “Effective in 3 hours” (100,000+ likes on Douyin) |
| Dragon fruit + yogurt | “Eat for breakfast and defecate before lunch” (hot comment on Weibo) |
| Kiwi + chia seeds | “Double addition of dietary fiber” (highly praised by Zhihu) |
Summary: Relieving constipation requires a combination ofDietary fiber + water + moderate exercise. If you have long-term constipation, it is recommended to seek medical advice promptly to investigate the cause. I hope this scientific recommendation can help you say goodbye to intestinal troubles easily!
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