Citrus Fruits
Citrus fruits, including oranges, grapefruits, and mandarins, serve as refreshing snacks packed with fiber. With 3.7 grams of fiber in one orange and nearly 5 grams in one grapefruit, these fruits, along with their peels rich in pectin, may accelerate colonic transit time and alleviate constipation. Studies with mice suggest that the flavanol naringenin in citrus fruits may have laxative effects, although further human research is needed to confirm these benefits.
Beyond their digestive benefits, citrus fruits are renowned for their high vitamin C content, supporting immune function and collagen synthesis. Including these fruits in your diet contributes to overall health and well-being. [8] [9]
Rhubarb
Rhubarb, known for its distinctive taste, offers not only a flavorful addition to tarts and crumbles but also bowel-stimulating properties. With 2.2 grams of dietary fiber per cup, rhubarb contains sennoside A, a compound with a potential laxative effect. This compound regulates water movement in the intestines, leading to softer stools and promoting regular bowel movements.
In addition to their digestive benefits, rhubarb is a good source of vitamins like vitamins K and C. These vitamins contribute to bone health, blood clotting, and antioxidant defense, enhancing the overall nutritional profile of rhubarb. [10]
