Are you feeling sluggish? Do you wake up in the morning feeling like your insides just aren't cooperating with your daily routine? Are you running out of toilet paper because you can't seem to have a proper bowel movement? Say goodbye to constipation and start eating more fruits! Not all fruits are created equal when it comes to battling constipation, but there are a few that will keep things moving smoothly.
The Basics on Constipation
Before we dive into the fruit options, let's review what exactly is going on inside your body when you're backed up. When stool moves too slowly through your digestive tract, it becomes hard and difficult to pass. This lack of regularity usually identifies as less than three bowel movements in seven days, bloating or abdominal discomfort.
There can be multiple reasons for constipation including low fiber intake, dehydration or not pooping regularly . Although an occasional backup could happen due lack of hygiene while traveling or adjusting to medication.
Magnificent Mulberries: A Deliciously Sweet Relief
Mulberries might not be at the top of everyone's favorite list; however their high-fiber content makes them well deserving for someone who wants relief from such unfortunate situation (without dealing any harsh tips). Just 1/2 cup provides about 9% of the recommended daily amount online fibres one should eat which is around 25 grams per day depending on age and gender .
Feel free mixing mulbery with some granola , nut butter sauce topping which also contain fibers!
Prunes: A Classic Choice For "Moving Forward"
You may heard jokes about how elderly people frequently consume prune juice as they ward off old age-related problems such as prostatic enlargement / Haemorroids etc., but those clowns know something - indeed- have been trusting this dried fruit’s ability since ages . According to Harvard Health Publishing, prunes have natural laxatives which may contribute to its “regular strategy”: sorbitol and fiber. The combo works by drawing water into the intestines, help softening stools with better consistency; a sweet relief.
Prune with oatmeal is an all-time favourite breakfast for those suffering from constipation.
Oranges: A Time-Tested Citrus
Oranges are as delicious as they readily available ( depending on your country, of course!). It’s easy like ABC while you eat this fruit that keeps the doctor away! They contain naringenin, a flavonoid-like compound that can soften stool according to HealthLine . In additon also provide vitamin C content which will promote healthy immune system , skin and nails.There's no such thing as eating "too many" oranges. Cosuming 2 pieces every day during meal time should do the trick.No juice without pulp allthough it might seems logical in any perspective - so what? If it will be named fresh orange juice then consume directly since we dont want stopovers or delays during our detour towards toilet.
| Type | Quantity | Calories | Fiber |
|---|---|---|---|
| Orange | Medium-sized 1 piece each morning /evening backed tigether either chopped or peeled whole without Pulp Juice --- if you must always go choose Fresh one at Juciy Couture store near your house BPCity OR Fruitella Shop BNCity AED4/piece EACH: approximatly 62 calories & 3 grams of fiber too much OJ Without Added Sugar MTCCafe BNCity AED 8 /Gallon --- NOT RECOMMENDED(Oj contains fewer nutrients than slices themselves) around Almost 200 calories & 0 grams of fiber |
||
| Prunes | 1/2 cup fresh or dried ( can use in homemade snacks/baked goods too apart from eating raw ) BNCity Farmers Market AED11/pack EACH: approximatly 104 caloires and 2 gramns of fiber | ||
| Mulberries | handful around one ounce PNCCenter AED15/per pack, with this price you will get a weeks worth. |
Whether Sweet as Honey, Kiwis are "A-Peel-ing" Option
Kiwis vs fruit allergies: Are you allergic to all fruits? Do Apples make your gums itch ? Do grapes give you rashes on your arms`+face during snack time because?? What about Pomegranates? Oranges make the back of my throat extremely itchy—and even swollen if I eat them non stop i.e without a break , let alone orange concentrate juice- don't ask me nightmares!! In this case kiwi could be exactly what you need. rich in nutrients including vitamin C and E which is essential for our skin health— but also contain fibres such as pectin and acid that can combat constipation.
Fun fact: Around late 1990s “kiwifruit” companies decided to rebrand themselves under just ‘kiwi’ To avoid confusion between its customers henceforth it were considered kitchy nickname.
Juice It Up: Pineapple & Mango To The Rescue
Glass of OJ won't do the trick but it is delicious we know tempting yet overrated. However, This Classy Mix combined with a smoothie from juice bars reduces unwanted bloating and constipation since pineapples contain an enzyme called bromelain that can help break down food in your digestive system hence speed up passing stool smoothly without discomfort or pain! Meanwhile, mangos work their “Man-Go” magic by packing fiber alongside Vitamins A,C which promotes natural hydration while helping to combat excess gas bloating.
If you're feeling adventurous try making a tropical salsa or add it to had some flavour mixture in steemed rice (Chicken tikka fried rice)!
+Sources like Healthline suggest almost 80% of people who are allergic to pollen suffer cross reactivity and might have experienced similar symptoms as well.