Constipation

Fruits that can help to relieve constipation.

Fruits which can help to relieve constipation.

What is constipation?

Constipation is a condition of slow bowel movements where a person’s feces becomes hard that are difficult to expel.

When does it occur?

It occurs usually when the colon absorbs excess water from the food during the process of digestion resulting in hardening of feces.


Taking fiber based fruits can help to relieve constipation. There are two types of fiber.

Soluble fibers: Found in oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables. They absorb water and form a gel-like paste, which softens your stools and improves the consistency.

Insoluble fibers: Found in wheat bran, vegetables, and whole grains. They add bulks to the stool and improves the bowel movement of the digestive system.

Some of best fruits which can help relieve constipation:

  • Figs:
Fig

Fig is a flowering plant in the genus Ficus and from the Moraceae family and also is known as the common fig. It has been cultivated since ancient times and is Native to the Middle East and Western Asia. Fig fruit is rich in dietary fiber [ 2.9 g – 9.8 g (dried) per 100 g, according to the USDA ]. The fiber helps in softening the stool and make it easier to excrete the waste. As an option, it may be consumed as a whole or with salads.

  • Dates:
Dates

Date is known as the date palm. Today, It is grown widely in Northern Africa, The Middle East, The Horn of Africa and South Asia. Dates have been a staple food in the Middle East and Indus Valley for a long time. It is very rich in insoluble fiber ( 8 g per 100 g, according to the USDA ). Most of the time, it is consumed dried or as a whole or with some sweet dishes. The insoluble fiber add bulks the stool and improve the bowel movement.

  • Apricots:
Apricots

Apricot is a fruit of the rose family and in the genus of Prunus. It is a thought that apricots originated in Armenia. Presently, many parts of the world like Armenia, Middle East, China, Japan, The Himalayas, The Caucasus, cultivate it. It contains soluble fiber [ 2 g – 7 g (dried) per 100 g, according to the USDA ]. So, the fiber present in the fruit helps to soften the stool and make it easy to excrete from the body.

  • Raspberries:
Raspberries

The Raspberry is an edible fruit of plant species in the genus Rubus of the rose family. Countries like Russia, the United States, Poland, Mexico, Serbia produce it. It contains a high amount of soluble fiber ( 7 g per 100 g, according to the USDA National Nutrient Database ). The soluble fiber forms a soft gel-like substance which helps in softening the stool and makes it smooth to excrete the waste.

  • Plums:
Plums

A Plum is a fruit of the rose family and in the genus Prunus. Countries like China, Europe, Romania, Serbia, the US, Turkey, grow it. Especially, prunes (dried plums) provides both soluble and insoluble fibers [ 7 g (prunes) per 100 g, according to the USDA ]. Thus, helping in softening and adding bulks to the stool and improving the bowel movement.

  • Grapes:
Grapes

Grape is a fruit from the Vitaceae family and in the genus Vitis. It originated from Germany. Presently, different parts of the world like China, the United States, Italy, France, Spain cultivate it. Especially, raisins (dried grapes) contain both soluble and insoluble fibers [ 3.7 g (raisins) per 100 g, according to the USDA ]. So, the fiber softens and add bulks to the stool and the fruits help to relieve constipation.

  • Pears:
Pears

Pear is a fruit from the Rosaceae family and in the genus Pyrus. It originated from Germany. Some of the top producers of pears are China, Canada, Russia, the United States, India, etc. It contains soluble fiber ( 3.1 g – 3.6 g, per 100 g according to the USDA ] which softens the stool and the fruits help to relieve constipation.

  • Kiwi:
Kiwi

Kiwi is a fruit in the genus Actinidia and from the family Actinidiaceae. The kiwifruit is native to the Yangtze River valley of northern China and Zhejiang Province on the coast of eastern China. Countries like China, Italy, New Zealand, Iran, Chile produces it. It contains soluble fiber ( 3 g per 100 g, according to the USDA ). The soluble fiber helps to soften the stool and improve bowel consistency. Therefore, taking the Kiwi fruits can help relieve constipation.

  • Peaches:
Peaches

Peach is a fruit in the genus Prunus and from the rose family. It is a native fruit in Northwest China. Specifically, countries like China, the EU, Spain, Italy, the US, etc cultivate peaches. More importantly, it provides some amount of dietary fiber [ 1.5 g – 2.7 g (stewed) per 100 g, according to the USDA ]. Thus, the fiber can help balance the bowel movements.

  • Blueberries:
Blueberries

Blueberries is a pea-sized fruit berries in the genus Vaccinium and from the 
Ericaceae family. It is a native fruit in North America and the countries like the US, Canada, Mexico, Poland, Germany cultivate it today. It consists of soluble fiber ( 2.6 g per 100 g, according to the USDA ). The soluble fiber makes the stool soft and helps to excrete the waste easily. For instance, it may be consumed with salads or smoothie

  • Strawberries:
Strawberries

Strawberry is a fruit in the genus Fragaria and from the Rosaceae family. Strawberry was first grown in Brittany, France and many parts of the world like China, Mexico, the US, Egypt, Turkey, Spain cultivate it today. It consists of some amount of dietary fiber of both soluble and insoluble type ( 2 g per 100 g, according to the USDA ). Thus, the fiber present in strawberries softens and add bulks to the stool improving the bowel movement. For example, it can be taken with salads or smoothie during constipation.

  • Papaya:
Papaya

Papaya is a fruit in the genus Carica and from the family Caricaceae. Its origin is from Mexico and northern South America. Presently, many regions of the world like India, Brazil, Mexico, Indonesia, Nigeria cultivate it. It consists of dietary fiber ( 0.6 g – 1.7 g per 100 g, according to the USDA ). The fiber present in it can be very helpful to relieve a person suffering from constipation.

  • Pineapple:
Pineapple

Pineapple is a tropical fruit in the genus Ananas and from the family Bromeliaceae. It is a native fruit to South America and originated from the area between southern Brazil and Paraguay. It consists of dietary fiber ( 1.4 g per 100 g, according to the USDA National Nutrient Database ). The fiber helps to soften and add bulk to the stool improving the consistency. It can be consumed in various ways. For example, with salads, smoothie or as a whole.

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