The human body is designed to eliminate solid waste regularly, typically anywhere from three times a day to three times a week. When constipation symptoms arise, they signal a shift from one’s normal bowel habits. The National Institute of Diabetes and Digestive and Kidney Diseases found that 16 percent of adults in the United States are experiencing the symptoms of constipation.
That is not very surprising given the myriad of causes of constipation: specific medicines and health supplements, becoming pregnant, getting older, traveling, dietary changes, certain health conditions, a more sedentary lifestyle, and dietary habits.
The 3 fruits
The food you eat is an important contributor to your body’s health. Changing your diet is also one of the easiest ways to improve your health. There are 3 kinds of fruits available in most grocery stores that can relieve constipation.
Kiwifruit
The kiwifruit, which originated in China, has taken root all over the world and has become a commercial crop in many countries. Kiwifruit is soft and has a unique sweet taste. Even though it is small, it contains many vitamins. Studies such as this one have found that eating 2 kiwifruits a day can relieve the symptoms of constipation.
Plums
Plums have a sweet and sour taste and, to help relieve constipation, can be eaten as-is or partially dehydrated as prunes. Both forms contain a lot of sorbitol, which is a sugar alcohol that acts as a natural laxative. When trying to decide whether to eat plums or prunes for constipation, there are two things to be aware of. Prunes do have more fiber, which also helps with constipation, but they do contain a lot more sugar.
Papaya
Papaya has been grown in Mexico and many other tropical countries for hundreds of years. The papain enzyme that papaya contains supports digestion. Eating partially ripened papaya is better for those suffering from constipation, as the greener the papaya, the more papain it contains. Papaya also contains fiber and is rich in water, both of which support intestinal functioning. You can eat it by the slice, in a fruit salad, which will add even more fiber, or you can simply drink papaya juice.
Translated by Patty Zhang
