Prunes
Dried plums, commonly known as prunes, are renowned for their natural constipation-relieving properties. With nearly 3 grams of fiber per 1/4 cup serving, prunes contain both insoluble and soluble fiber. The insoluble fiber, cellulose, increases stool bulk by enhancing water content, while the soluble fiber ferments in the colon, producing fatty acids that contribute to stool weight. Additionally, prunes contain sorbitol, a sugar alcohol with a mild laxative effect. In a study comparing prunes to psyllium treatment, prunes significantly improved stool frequency and consistency, showcasing their efficacy in addressing chronic constipation.
Beyond their digestive benefits, prunes are rich in antioxidants and essential nutrients like vitamin K and potassium. These nutrients contribute to overall health, making prunes a versatile and nutritious addition to your diet. [3]
Kiwi
The vibrant green kiwi isn’t just a tropical delight; it’s also a powerful aid in combating constipation. With approximately 2.3 grams of fiber per kiwi, this fruit boasts metabolic, immune, and digestive benefits. Kiwis may improve stool consistency, reduce abdominal discomfort, and decrease the duration of bowel movements. The enzyme actinidin present in kiwis could positively influence gut motility, making them a flavorful and practical choice for digestive health.
In addition to aiding digestion, kiwis are rich in vitamin C, vitamin K, and dietary antioxidants. These compounds contribute to skin health, immune function, and overall well-being, emphasizing the holistic advantages of incorporating kiwi into your diet. [4]
