If you have ever experienced constipation before, you are already well aware of the discomfort it can cause. And in case you are among the fortunate who haven’t experience this particular type of “personal plumbing problems,” then consider yourself lucky. Constipation refers to bowel movements that are infrequent or hard to pass, and if you have ever had a clogged sink or worse, clogged toilets then you know that this can cause some problems.
The market is ladened with products of just about every variety that promise relief from constipation, however, relief can often be found not in a drug store, but rather your local grocers.
Most fruits are rich in nutrients, vitamins, and minerals that should be eaten as part of a balanced diet. However, not all fruits are created equally and some have higher fiber content than others, making them an ideal go to when your plumbing is a little “backed up.” Here are some of the best fruits to get your digestive system back on track and provide you with the relief you so desperately seek.
Apples: A medium apple contains four grams of dietary fiber, which accounts for 17% of the recommended daily intake. The fiber called pectin present in apples, helps soften stool and relieves constipation. They can be eaten as a snack or used in various recipes.
Apricots: A cup of apricot provides three grams of dietary fiber, and 60% of the recommended daily intake of vitamin A for only 74 calories. Considering the calorie and vitamin content, it is one of the best fruits that relieve constipation.
Avocados: Avocados are different from other fruits in terms of its high-fat and high-fiber content. A single avocado contains 13 grams of dietary fiber, and as such, is also considered one of the best fruits that relieve constipation. It has 3,396 milligrams of omega-6 and 221 milligrams of omega-3 fatty acids, in addition to ample amounts of vitamins and minerals.
Blueberries: A cup of blueberries accounts to 14% of the daily recommended intake of fiber. It has good amounts of vitamin C, E, K, and manganese.
A clinical study conducted at the Lund University in Sweden showed that blueberries can ease and protect against intestinal irritation.
Prunes: Prunes are one of the best fruits for constipation that includes both soluble and insoluble fiber. A cup of prunes provides 12 grams of dietary fiber, which helps relieve constipation. They have a good amount of vitamin A, B6, K niacin, magnesium, potassium, and manganese.
Pineapples: A cup of pineapple provides nine percent of the recommended daily intake of fiber and 131% of vitamin C, which helps relieve constipation. Consuming pineapple as a whole fruit, or having it in form of juice after breakfast or dinner, helps improve the digestive system.
Kiwis: One kiwi contains three grams of fiber, and has more than the recommended intake of vitamin C. Kiwis also have a good amount of water and nutrients such as folate, vitamin C, and vitamin K, among others.