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Are you a victim of temporary constipation and don’t know how to reconcile with your intestines? Nutritionists advise putting more fruit in your menu. And among them, two varieties would be highly recommended (and almost magical) to relieve your transit!
Let’s be honest, digestive comfort plays a big role in general well-being. Regular and functional intestinal transit allows for better digestion, but also more comfort in everyday life. On the contrary, suffering from constipation can be tiring. In this case, a simple solution based on three fruits in particular could help you, according to several experts.
Kiwi, a powerful ally for your transit
The first fruit to have in your basket is none other than kiwi. Seen as a mild natural laxative, it is rich in fiber (2 g per fruit) which helps attract water into the intestine for better lubrication. A study published in the‘American Journal of Gastroenterology in 2023 also demonstrated that regular consumption of kiwis increased the frequency of stools and improved their consistency in people suffering from chronic constipation.
A small but not insignificant bonus, “Kiwi does not cause gas or bloating, thanks to actinidin, an enzyme that aids digestion”agrees Kate Scarlata, a dietitian specializing in gut health, in her podcast The Gut Health.
The prune, a well-known one-off aid
The second choice of nutritionists, prunes are appreciated for their digestive properties. They contain fiber, but also sorbitol and chlorogenic acid, which also have a natural laxative effect.
However, introducing these fruits into your diet should be done gradually to avoid any digestive discomfort. Start with small portions and increase the dose according to your digestive system’s tolerance.
A bonus seasonal fruit, the blackberry!
Whether fresh or frozen, blackberries are also good allies for activating digestion. A portion of blackberries provides 8 g of fibers beneficial for digestion.They also contain a natural laxative, sorbitol, which draws water into the intestine and can help soften stools for easier passage.”concludes the dietician.
These fruits should, of course, be consumed as part of a balanced and varied diet and accompanied by good daily hydration.
Slideshow: 10 tips for taking care of your intestinal transit