3 fruits for a good bowel movement

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Extract from the article: Constipation is a common digestive disorder affecting millions of people worldwide. It can be caused by a diet low in fibre, insufficient hydration or a sedentary lifestyle. To combat constipation and make going to the toilet easier, here are three e

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Constipation is a common digestive disorder affecting millions of people worldwide. It can be caused by a diet low in fibre, insufficient hydration or a sedentary lifestyle. To combat constipation and make going to the toilet easier, here are three excellent fruits to try.

Fruit can be an excellent laxative. Provided you choose them carefully. Santé-Education reviews 03 fruits to include on your plate if you are prone to constipation.

Soursop

The soursop, also known as ‘graviola’ or ‘soursop’, is a tropical fruit with white, creamy flesh, appreciated for its sweet, slightly acid taste.  Soursop is an excellent source of dietary fibre, essential for stimulating intestinal transit. A 100g portion of soursop contains around 3.3g of fibre. This represents almost 13% of the daily fibre requirement for an adult. The insoluble fibres in soursop increase the volume of stools and make them easier to pass. Its high water content (around 80%) helps to soften stools and prevent constipation. It contains natural compounds that stimulate intestinal contractions and promote waste elimination.

Papaya

The orange flesh of the papaya is juicy and sweet, and is appreciated as much for its flavour as for its medicinal properties.Papaya is one of the best fruits for digestion, thanks to its high content of soluble and insoluble fibre.It also contains a valuable digestive enzyme, papain, which helps to break down proteins and improve intestinal transit. Papaya fibre increases the volume of stools and speeds up their passage through the colon.Papain acts as a catalyst for digestion, preventing bloating and stagnation of food in the intestine.Rich in water, papaya helps to hydrate the intestines and prevent hardening of the stools.

Tamarind

Tamarind comes in pods containing a brown, sticky pulp with a sweet-tart taste. It is a natural laxative.It contains soluble fibres and organic acids, which help to stimulate digestion and prevent constipation.Tamarind works gently by stimulating intestinal peristalsis (the natural contractions of the intestine).With around 5g of fibre per 100g, it improves stool consistency and facilitates elimination. 

The tartaric acid and malic acid contained in tamarind help to regulate transit and relieve bloating.

Advice

As well as eating these fruits, drink enough water, at least 1.5 to 2 litres a day, to soften the stools.Eat a diet rich in the fibre found in vegetables, wholegrain cereals and pulses.Physical exercise, such as walking, is essential to stimulate the intestinal muscles.Finally, don't ignore the urge to have a bowel movement to avoid the accumulation of waste in the intestine.

Raymond DZAKPATA