What fruits to eat to prevent constipation
Constipation is one of the common health problems of modern people, especially those with irregular diet and lack of exercise are more likely to be affected. Fruit is rich in dietary fiber and water and is a natural remedy for relieving constipation. This article will combine the popular health topics on the Internet in the past 10 days, recommend fruits that can effectively prevent constipation, and provide structured data for reference.
1. Why can fruits relieve constipation?
The dietary fiber in fruits can increase the volume of stool and promote intestinal peristalsis; while the water can soften stool and make it easier to pass. In addition, some fruits also contain natural fructose and sorbitol, which have a slight cathartic effect.
2. Recommended list of fruits to prevent constipation
| Fruit name | Dietary fiber content (per 100g) | Moisture content (per 100g) | Special functional ingredients |
|---|---|---|---|
| prunes | 1.4g | 89g | Sorbitol (natural laxative) |
| kiwi | 3.0g | 83g | Actinidin enzyme (promotes digestion) |
| apple | 2.4g | 86g | Pectin (water-soluble fiber) |
| pear | 3.1g | 88g | xylitol |
| banana | 2.6g | 75g | Potassium ions (regulates electrolytes) |
| pitaya | 1.8g | 83g | Black seeds (promotes peristalsis) |
3. Discussions on popular anti-constipation fruits on the Internet
According to the network data analysis of the past 10 days, the following fruits have attracted the most attention in the topic of preventing constipation:
| fruit | Search popularity index | Main discussion platform | Popular opinions |
|---|---|---|---|
| prunes | 95 | Xiaohongshu, Zhihu | "Prune juice is very effective", "Take 3-4 pills before going to bed" |
| kiwi | 88 | Weibo, Bilibili | "Golden kiwi is better", "Eating it with the skin is twice as effective" |
| pitaya | 76 | Douyin, Kuaishou | "Red hearts are more effective than white hearts", "Better with yogurt" |
4. Food Suggestions and Precautions
1.Best time to eat: Eating fruit on an empty stomach in the morning has the best effect and can stimulate intestinal peristalsis.
2.Serving size recommendations: 2-3 servings of fruit per day (1 serving is about the size of a fist). Excessive intake may cause diarrhea.
3.Attention to special groups: Diabetic patients should choose low-sugar fruits, such as kiwi, grapefruit, etc.
4.Matching suggestions: Fruits are more effective when taken together with sufficient water (1.5-2L per day).
5. Recommended fruit recipes to prevent constipation
1.Prune Banana Smoothie: 2 prunes + 1 banana + 200ml sugar-free yogurt, mix well with a mixer.
2.Dragon fruit and chia seed pudding: Half red dragon fruit + 1 tablespoon chia seeds + 150ml coconut milk, refrigerated for 4 hours.
3.Apple pear juice: 1 apple + 1 pear + a little lemon juice, squeeze the juice with the skin.
6. Expert opinions
Nutritionist Professor Li pointed out in a recent health interview: "When choosing high-fiber fruits, you should give priority to varieties that are eaten with the skin, because the skin often contains more insoluble fiber. At the same time, establishing regular bowel movements is more important than relying solely on food."
7. Summary
Preventing and relieving constipation requires comprehensive conditioning, and fruits are an important part of it. Fruits such as prunes, kiwis, apples, and pears are ideal choices because of their high fiber and high water content. Based on the recent hot discussion on the Internet, we suggest you try a combination of different fruits to find the most suitable anti-constipation solution for you. Remember, consistent, balanced eating habits are key to maintaining a healthy gut.
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