A gastroenterologist has revealed all the fruits you need to start including in your diet to help with constipation and bloating. Telling his 1.7 million followers what they can do to help tackle these issues, Dr. Joseph Salhab aka @thestomachdoc said that he has some “favourite fruits that will help you move”.
So what are the fruits that you can eat to help you reduce bloating and deal with constipation? Here is what you can try, and why they work.
Kiwi
The doctor says that one fruit which he thinks is a go-to when experiencing these issues is kiwi as it contains fibre and actinidin to aid in digestion. According to a study published on the National Libary of Medicine: “There is a growing body of evidence to support the beneficial effects of kiwifruit in gastrointestinal function in healthy individuals as well as in individuals with constipation and other gastrointestinal disorders and recognition for the role of kiwifruit in their management.”
Dragonfruit
The doctor states that “dragonfruit is filled with prebiotic fibre and water”. Another medical study, published on the same website, states that the fruit “is becoming popular in many countries and is consumed raw or can be added to drinks, jelly, and candies.”
Pears
The doctor states that “pears contain a natural sugar alcohol called sorbitol that’s a natural laxative”. According to the NHS: “Some sweeteners known as polyols (such as sorbitol, xylitol and erythritol) can have a laxative effect if consumed in large amounts. Some foods contain polyols naturally, such as certain fruits and vegetables. If polyols added to a food or drink make up more that 10% of a product, the product label must state that excessive consumption may produce laxative effects.”
Apples
You have probably heard that an apple a day keeps the doctor away, but according to the doctor, “an apple a day keeps constipation away” too.
Papaya and Prunes
“Papaya has digestive enzymes to help with bloating,” says Dr Joseph – who adds that prunes are known as “the OG bowel movers” (as in, original gangsta, or, plainly, just good at getting the bowel to move).
Berries
If you are not a fan of the above, or have berries lying around, you may be excited to learn that these fruits “are tiny but mighty” and “pack an antioxidant punch.” So maybe a fruit bowl is on the cards which could include the likes of strawberries, raspberries, blueberries, blackberries, blackcurrants and more.