Fruits Can Affect Constipation: What You Should Eat and Avoid

Constipation can be a common digestive issue, and what you eat plays a significant role in addressing or exacerbating this problem. In this article, we explore various fruits and their impact on constipation. Whether you're looking to improve your digestive health or understand which fruits to avoid, this article is for you.

Understanding Constipation and Its Remedies

If you're experiencing constipation, increasing your water intake and reducing the consumption of caffeinated drinks can help. Caffeine can sometimes lead to dehydration, which in turn can worsen constipation.

Fruits That Can Cause or Alleviate Constipation

Unripe Green Bananas

Unripe or under-ripe green bananas can contribute to constipation because they still contain a high amount of starch, which can be difficult for the body to digest. Once bananas become ripe, they can actually help relieve constipation, thanks to their higher fiber content and other digestive aids.

Persimmons: A Sweet or Sour Choice

Persimmons can have a mixed effect on digestion. Sweet persimmons are generally beneficial, while more astringent varieties containing high levels of tannins can slow down the movement of food through the intestines, potentially leading to constipation. Stick to the sweet varieties to avoid any digestive issues.

Prunes: A Time-Tested Remedy

Prunes have been known to help with constipation for centuries. A 2014 review concluded that eating prunes can increase the frequency of bowel movements and improve stool consistency in people experiencing constipation. Try incorporating a handful of prunes into your diet to see if it helps.

Apples and Pears: A Fiber and Water-Rich Choice

Apples and pears contain several beneficial compounds for digestion, including fiber, sorbitol, and fructose, as well as high water content. To get the most benefit from these fruits, eat them raw and retain their skins, as the skin provides extra fiber.

Grapes: Natural Fibrous Delight

Grapes are another excellent choice due to their high fiber and water content. Eating a handful or two of raw, washed grapes can be effective in easing constipation. The high skin-to-flesh ratio of grapes means they are particularly rich in fiber.

Kiwis: A High-Fiber Star

Kiwis are packed with around 2–3 grams of fiber in every 100 grams, which can add bulk to your stools and speed up intestinal flow. They also contain actinidine, an enzyme that promotes movement in the upper gastrointestinal tract, and several phytochemicals that may aid digestion. Eating a few kiwis a day can be a natural remedy for constipation.

Blackberries and Raspberries: A Berry Good Choice

Blackberries and raspberries are not only delicious but also rich in fiber and water, both of which can help ease constipation. Eating a handful or two of these berries a day can make a significant difference in your digestive health.

Conclusion

While some fruits can contribute to constipation, many fruits like prunes, apples, pears, grapes, kiwis, blackberries, and raspberries can help you alleviate it. The key is to include a variety of fiber-rich fruits in your diet and to consume them in their most natural form, preferably raw and with their skins intact. Drink plenty of water, and reduce your intake of caffeinated beverages for best results.

For more information about digestive disorders, check out our article on Digestive Disorders: 23 Constipation Myths and Facts.