Doctor Reveals 5 Best Fruits to Regulate Your Digestion

Experiencing bouts of constipation is not an enjoyable experience for anyone. As Mayo Clinic explains, the usual culprits are insufficient dietary fiber, fluid intake, and exercise. Medications or other conditions can also hamper regular bowel movements. While occasional constipation is common, chronic constipation signals deeper health concerns and warrants medical attention. Interestingly, a few dietary tweaks can facilitate smoother and more regular bowel movements. Gastroenterologist Joseph Salhab, MD, offers his top fruit recommendations for alleviating constipation in a recent social media post.

A balanced diet can provide numerous health benefits, one of which includes making your trips to the bathroom easier. Salhab starts his list with kiwi fruit, eating two every morning with the skin on to reap 50% more fiber. Evidences from clinical studies corroborate the effectiveness of kiwi in treating constipation. A study from The American Journal of Gastroenterology published in June 2023 pitted the effects of consuming two whole kiwi fruits with 7.5 grams of the natural fiber supplement psyllium among over 180 adults. The findings revealed kiwi as the more potent remedy for constipation.

“Kiwi fruit has actually shown to be comparable to prunes in the treatment of constipation,” Salhab said.

However, for individuals allergic to kiwi, yellow dragon fruit is an excellent alternative. Not only is it slightly sweeter than its pink variant, but it also serves as a natural prebiotic, aiding the growth and proliferation of beneficial gut bacteria. And if you despise washing dishes, this fruit is a practical choice.

Salhab enthused, “Cut it in half, and you get a natural bowl here that’s biodegradable!”

The USDA states that merely two slices of yellow dragon fruit provide close to five grams of protein and about one-fifth of your daily intake recommendation.

Berries—blueberries, blackberries, and strawberries—are also beneficial in combating constipation, according to Salhab. Packed with fiber and water, they aid in stool softening. They are also rich in antioxidants beneficial for gut and liver health. A practical tip for extending their shelf-life and freshness is to freeze them or purchase them frozen. They lend themselves well to smoothies, making them the perfect addition to your morning or post-exercise routine.

Indeed, the adage, “an apple a day keeps the doctor away,” rings true when it comes to maintaining regular bowel movements. According to Salhab, the pectin content in apples has shown to alleviate constipation by increasing colon speed. Apples are also rich in fiber; a medium-sized raw gala apple, skin-on, contains 2.1 grams. Research suggests they can enhance bowel movement frequency while minimizing toilet time and laxative reliance.

An often overlooked remedy is the pear, which Salhab describes as “really underrated.” The fruit contains sorbitol, a natural sugar alcohol acting as a natural laxative. As Eating Well explains, this compound draws water to the colon during digestion, softening the stools and easing their passage. Pears are also rich in fiber; a medium-sized piece offers slightly over 5.5 grams, covering 20% of your daily fiber need.

If you’re caring for children who struggle with constipation, Salhab recommends a juice blend of pears and apples.

While the advice shared provides useful suggestions in combating constipation, it’s critical to remember that it does not replace professional medical counsel. Always consult your healthcare provider directly for any health-related inquiries or concerns over medication.

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