Fruits are a great option to relieve various digestive disorders, such as difficulty with bowel movements or constipation. In this case, several fruits can help promote smoother digestion, such as papaya and oranges.These benefits come from their high vitamin C and fiber content. Discover more fruits that can support bowel movements in the article below!
Recommended Fruits to Support Bowel Movements
Consuming certain fruits is a natural way to support regular bowel movements or prevent constipation. It is important to note that if constipation is not promptly treated, an individual may experience various complications, such as hemorrhoids or rectal bleeding, intestinal blockage, and rectal prolapse.
The following are some fruits that can help support bowel movements to manage this condition.
1. Papayas
Papaya is one of the most effective fruits for relieving constipation. Papaya is enriched with fiber, vitamins A, C, and E, as well as folate, which support healthy digestion. Furthermore, this fruit also contains pectin and papain that help improve movement in the digestive tract, promoting smoother bowel movements.
2. Bananas
Another fruit that can support bowel movements besides papaya is bananas. Consuming about 120 grams of a large banana can provide around 3 grams of fiber, including pectin. Additionally, bananas are also easy to digest. These two benefits can help maintain digestion for smoother bowel movement.
However, it is recommended not to consume unripe bananas, especially in large amounts. This is because bananas are high in resistant starch and tannins that may worsen constipation. To choose a ripe banana, make sure the peel is yellow with brown spots, has a sweeter aroma, and softer flesh.
3. Kiwi
Consuming kiwi can also help promote smoother bowel movements. This fruit is rich in fiber while being low in sugar. Kiwi contains 2.3 grams of fiber, which is around 9% of the daily intake. Additionally, kiwi also contains the enzyme actinidin, which can help optimize intestinal movements. As a result, kiwi supports digestive health and relieves constipation.
4. Apples
Apples are another fruit that can support bowel movements. This is because 200 grams of apples contain 4 grams of fiber, which helps form stool and promote regular bowel movements.
Just like bananas, apples are enriched with pectin, a soluble fiber that can provide a laxative effect. Particularly, pectin is fermented by beneficial gut bacteria in the intestine, producing short-chain fatty acids that can help increase water absorption. This process softens stool, helping to relieve constipation.
5. Oranges
Because of their high vitamin C, soluble fiber (pectin), and antioxidant naringenin (a flavonoid) content,, oranges can also be a great choice for supporting bowel movements. These nutrients help maintain digestive health, increase liquid secretion in the intestines, and soften stool. As a note, 100 grams of oranges contain 2.4 grams of fiber, which is roughly 10% of the daily recommended intake.
6. Pear
Pears are another recommended fruit to help promote smoother bowel movements. A 200-gram serving of pears contains approximately 5–6 grams of fiber. Therefore, this fruit is perfect to consume when you have constipation.
In addition, pears contain a higher fructose and sorbitol compared to other fruits. Both can absorb more water in the intestine, helping to soften stool. Furthermore, these two compounds can stimulate intestinal movements and promote smoother digestion.
7. Berries
To support smoother bowel movements, you can also consume berries, such as strawberries and blueberries. Berries are high in fiber, including pectin, making them perfect for preventing constipation. However, you are recommended to consume fresh berries, since dried berries may contain lower amounts of soluble vitamins like vitamins B and C.
8. Watermelon
Although its fiber content is not as high as the previous options, watermelon can still help support bowel movements. Particularly, this benefit can be obtained from the high water content in watermelon. The combination of fiber and water makes this fruit perfect for preventing constipation and stimulating smoother bowel movements.
9. Plums
Another fruit that can relieve constipation is plums. Three plums contain around 2 grams of fiber, including cellulose fiber, which can help increase water levels in stool and make it softer. Additionally, plums also contain phenolic and prebiotic compounds that support the growth of beneficial gut bacteria in the intestine, helping improve digestion and promote smoother bowel movements.
10. Mangoes
Mango is the alternative fruit to help support smoother bowel movements as it is one of the foods high in fiber. This fruit contains polyphenols and has prebiotic effects that can increase the growth of beneficial bacteria in the intestine. With this benefit, the process of digestion can be maintained, bowel movements become smoother, and constipation can be prevented.
11. Guavas
Next, guava is a fruit that can be included in your daily diet when you have constipation, as it can help support smoother bowel movements. This benefit can be obtained from its high fiber content, which helps prevent constipation, maintain intestinal health, and stimulate smoother bowel movements.
12. Dragon fruits
Dragon fruits, whether red or white, can also help relieve constipation. Dragon fruit is rich in fiber and has prebiotic effects. Therefore, it can help maintain digestion, promote smoother bowel movements, and prevent constipation.
13. Eggplants
Eggplant is a high-fiber fruit that supports digestive health. With its high fiber content, eggplant can promote smoother bowel movements and help prevent constipation. Additionally, eggplant also contains water that can soften stool, making it a great choice to relieve digestive disorders.
14. Pineapples
Pineapple contains bromelain, an enzyme that can help digestion and promote smoother bowel movements. Pineapple also contains fiber and vitamin C that support digestion, prevent constipation, and maintain healthy intestines.
15. Coconut
Coconut flesh and coconut water contain high fiber and natural laxative properties. Coconut water helps maintain hydration and soften stool, promoting smoother bowel movements.
Those are some recommended fruits to support smoother bowel movements. Consuming these fruits regularly can relieve constipation. However, you should also increase water intake to promote smoother digestion.
Drinking water can help to soften stool and stimulate intestinal movements, supporting smoother bowel movements. In this case, make sure to always choose #AQUADULU as your daily drinking water. It is important to note that not all water is AQUA.
AQUA is a healthy drinking water with natural minerals sourced from 19 selected mountain springs in Indonesia. The water source comes from the deepest layers of the mountain and is protected by natural filtration layers, keeping AQUA free from pollution. Therefore, AQUA has a naturally cool and refreshing taste even without a refrigerator.
AQUA is an original Indonesian product that has been trusted for more than 50 years. You do not need to worry about safety. AQUA is Halal certified, and meets SNI and BPOM standards.
So, what are you waiting for? Let’s prevent constipation by regularly consuming fruits and drinking AQUA DULU! AQUA is 100% Indonesia, 100% Halal, and 100% Pure.
