Harvard doctor recommends 5 fruits that can help relieve constipation

Feeling blocked up? Relief might be as simple as a trip to the fruit aisle! Yes, that’s right. Adding certain fruits to your diet can relieve constipation. It is important to understand that your diet plays the biggest role in digestion. Some other factors that contribute to the problem are a sedentary lifestyle, underlying diseases, and certain medications, among others.

Dr. Saurabh Sethi, a California-based gastroenterologist trained at Harvard and Stanford, with a million Instagram followers, noted that nature’s sweetest remedies could be the answer to your digestive woes. He has shared a list of fruits that can promote digestive health and ease occasional constipation.

Kiwi, often overlooked in the produce aisle, is your gut buddy. Packed with both soluble and insoluble fiber, kiwi helps add bulk to stool while also keeping it soft, a one-two punch that promotes regular bowel movements. It also contains an enzyme called actinidin, which helps to break down protein and may help improve overall gut motility.

Keeping things moving could be as simple as biting into a pear. Pears are packed with dietary fiber, especially in the skin, and are rich in a natural sugar alcohol called sorbitol, which draws water into the intestines and helps soften stool. This gentle laxative effect makes pears particularly effective for those seeking relief without harsh medications. However, Dr. Sethi also cautioned about going overboard on pears. “Excessive consumption of sorbitol can cause bloating or diarrhea as it is a high FODMAP chemical,” the doctor said.

Third on Dr. Sethi’slistis apple. An apple a day might do more than keep the doctor away, it could also help keep your digestion in check. Apples are a good source of fiber and hence will bulk th stool and help it move more smoothly through the digestive tract. “Apples have high fiber content, which promotes regularity,” the gastroenterologist said.

For those seeking sweet relief from constipation, a slice of papaya might be just what the doctor ordered. The Harvard-trained gut doctor has highlighted the natural digestive power of papaya. Papaya contains an enzyme called papain, which is known for breaking down proteins and easing digestion.

“Prunes are a classic choice for encouraging bowel movements,” Dr. Sethi recommends. Long considered a home remedy for digestive troubles, prunes are natural laxatives. Prunes are rich in insoluble fiber, which adds bulk to stool, and sorbitol, a natural sugar alcohol, draws water into the intestines to ease stool passage.

This apart, consuming a lot of fibre too, can relieve constipation to a large extent

Consuming high-fiber foods like prunes, apples, oats, and leafy greens can significantly improve bowel movements. These foods add bulk to stool and promote regularity by stimulating intestinal contractions. A fiber-rich diet not only relieves constipation but also supports long-term digestive health and reduces bloating and discomfort.

This apart, consuming a lot of fibre too, relieves constipation

Exercise is another key factor that can help you poop without being backed up.

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Adding movement is another way to get things going smoothly. Simple things like walking, taking the steps, and moving more could help you.