In one study, 19 healthy adults consumed a kiwi-derived supplement for 28 days. One kiwi (about 75 grams) contains about 2.3 grams of fiber, which is 9% of the RDI ( 17). SummaryĪpples contain pectin, a type of soluble fiber that can soften the stool and promote its movement through the digestive tract. Granny Smith apples have a particularly high fiber content ( 13). You can eat them whole on their own or slice them up to add to salads or baked goods. One study in 80 people with constipation found that pectin accelerated stool movement through the intestines, improved symptoms of constipation, and increased the amount of beneficial bacteria in the gut ( 11).Īnother older animal study found that rats fed a diet of apple fiber had increased stool frequency and weight, despite being given morphine, which causes constipation ( 12).Īpples are an easy way to boost the fiber content of your diet and alleviate constipation. In the gut, pectin is rapidly fermented by bacteria to form short-chain fatty acids, which can pull water into the colon, softening the stool and decreasing gut transit time ( 9, 10). In fact, one medium apple with the skin on (about 200 grams) contains 4.8 grams of fiber, which is 19% of the RDI ( 7).Īlthough most of that fiber is insoluble, apples also contain soluble fiber, which is mostly in the form of a dietary fiber called pectin ( 8). Share on Pinterest Diana Taliun/Getty ImagesĪpples are rich in fiber. Prunes are high in fiber, sorbitol, and gut-healthy phenolic compounds, all of which can help treat constipation. You can enjoy prunes on their own or in salads, cereals, oatmeal, baked goods, smoothies, and savory stews. One older study in 40 people with chronic constipation found that eating 3.5 ounces (100 grams) of prunes per day significantly improved stool frequency and consistency compared with treatment with psyllium, a type of dietary fiber ( 6). This has been hypothesized to contribute to their laxative effect ( 4). This sugar alcohol is not absorbed well by the body, causing water to be pulled into the colon and leading to a laxative effect in a small number of people ( 4, 5).įinally, prunes also contain phenolic compounds that stimulate beneficial gut bacteria. Meanwhile, the soluble fiber in prunes is fermented in the colon to produce short-chain fatty acids, which also can increase stool weight ( 4). The insoluble fiber in prunes, known as cellulose, increases the amount of water in the stool, which can add bulk. This is 12% of the American Heart Association’s Reference Daily Intake (RDI) of fiber ( 2, 3). They contain high amounts of fiber, with nearly 3 grams of fiber per 1/4-cup (40-gram) serving. Share on Pinterest Moostocker/Getty Imagesĭried plums, known as prunes, are widely used as a natural remedy for constipation.
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