10 Laxative fruits to loosen the gut

Fruits, such as papaya, orange and plum, are great allies to fight constipation, even in people with a long history of trapped intestines. These fruits contain large amounts of fiber and water, which accelerates intestinal transit and favors the formation of feces. In addition, fruits also give satiety, improve metabolism and help you lose weight.

These fruits can be consumed daily, both fresh and in natural juices and fruit salads, and can also be used by babies and children, but in smaller quantities so as not to cause diarrhea. See 5 recipes for laxative juices to loosen the gut.

Here are the 10 most fruits that loosen the intestine and that can be used in babies and during pregnancy:

1. Papaya

Papaya is rich in water and fiber, and is well known for its power in helping intestinal functioning. Formosa papaya has a laxative power even greater than papaya, as it has almost twice as many fibers and almost the same calories.

While 100 g of papaya formosa has 1.8 g of fiber, papaya has 1 g, but it is still a good amount for this fruit. The two varieties of fruit have about 11 g of carbohydrate and 40 kcal for every 100 g, in addition to nutrients such as magnesium, potassium and vitamin C.

2. Orange

The orange is rich in water, which hydrates the intestines and feces, and which provides a lot of bagasse, synonymous with fibers for good intestinal functioning. A unit of orange has about 2.2 g of fiber, which is more than the fibers found in 1 slice of brown bread, for example.

However, it is important to remember that orange juice has virtually no fiber, as when squeezing the fruit the bagasse ends up being wasted along with its peel.

3. Plum

The plum, both fresh and dehydrated, is rich in fiber and is a great food for the intestine. Each unit of black plum has about 1.2 g of fiber, in addition to providing phosphorus, potassium and B vitamins to the body.

An important tip is that when consuming prunes, it is important to look at the product label to check if there is sugar added to the product, which greatly increases the calories of the plum and favors weight gain. So, it is best to buy the dried plum without added sugar.

4. Acerola

The acerola brings about 1.5 g of fiber for every 100 g of fresh fruit, and only 33 kcal, which makes this fruit a great ally of the diet and the intestine. In addition, this same amount of acerola brings 12 times the amount of vitamin C recommended for an adult per day, being much richer in this vitamin than orange and lemon, for example.

5. Avocado

Avocado is a champion in fiber content: 100 g of this fruit brings about 6 g of fiber. It is also rich in fats that are good for the body and that facilitate the passage of feces through the intestine, in addition to promoting cardiovascular health and improving levels of good cholesterol.

6. Banana

Despite being known as a fruit that holds the gut, each banana has at least 1 g of fiber. The secret is to consume this very ripe fruit, so that its fibers will be ready to help in intestinal transit. On the contrary, those who want to control diarrhea should consume the banana still half green, because that way its fibers will serve to trap the intestine.

Even more potent than fresh fruit is green banana biomass, as it has a high fiber content and is naturally a prebiotic food, which favors the health of the intestinal flora. See how to make green banana biomass.

7. Fig

Two units of fresh fig brings about 1.8 g of fiber and only 45 kcal, which generates enough satiety and keeps hunger away for longer. As in the case of plums, when buying dried figs one should prefer those that have no added sugar, and it is necessary to check the list of ingredients on the product label.

8. Kiwi

Each kiwi has about 2 g of fiber and only 40 kcal, making this fruit a great ally for the intestines and weight loss diets. In addition, 2 kiwis already bring everything of vitamin C that an adult needs per day, having a high antioxidant power, helping to prevent diseases and improve skin health.

9. Jambo

Despite being little consumed, jambo is one of the richest fruits in fiber: 1 unit brings about 2.5 g of fiber, a content that is often found in 2 slices of whole grain bread. In addition, it has only 15 kcal per fruit, much less than most fruits, being a great ally to lose weight and ward off hunger.

10. Pear

Each pear, when consumed in its shell, has about 3g of fiber, only 55 kcal, which makes this fruit one of the most important to help the intestine. A good tip for weight loss is to eat a pear about 20 minutes before the meal, as this way its fibers will act in the intestine generating a feeling of satiety, which reduces hunger at the time of the meal.

Watch the following video and check out the foods that help loosen the gut:

Fruits that hold the intestine

Some fruits that hold the intestine are: apple and pear without peel, guava, banana, mainly banana still green.

These fruits should be avoided by people with constipation, at least until the intestinal transit is normalized. However, with a healthy diet and rich in fiber, all types of fruits can be consumed without causing constipation.

Tips to fight constipation

In addition to increasing the consumption of laxative fruits, some simple tips to combat constipation are:

Consume fruits with peel and bagasse whenever possible, as they are rich in fiber; Prefer the consumption of raw vegetables, as they have greater power to accelerate intestinal transit; Prefer whole foods, such as rice, wheat flour, pasta and whole wheat cookies; Consume seeds such as chia, flaxseed and sesame in juices, salads and yogurts; Drink at least 2 liters of water a day, as it helps in the formation of feces together with fibers and also hydrates the intestine, allowing the stool to walk more easily in the intestinal tube.

In addition to dietary tips, it is also important to do physical activity regularly, as exercise stimulates the intestine and keeps it active, facilitating the passage of feces and fighting constipation.

See more tips to combat constipation by watching the following video: