Featured Article

Quais frutas soltam o intestino, or in English, which fruits help with bowel movements, is a common concern for many people. It is estimated that up to 15% of the global population suffers from constipation, defined as having less than three bowel movements per week. This can lead to discomfort, bloating, and even abdominal pain.

Fortunately, there are many fruits that can have a positive impact on our bowel movements and help alleviate constipation. In this article, we will be exploring the positive benefits of quais frutas soltam o intestino and how they can improve gastrointestinal health.

1. Prunes

Prunes, also known as dried plums, are often recommended as a natural remedy for constipation. They are high in insoluble fiber, which adds bulk to stool and helps it pass through the digestive tract more easily. Prunes also contain sorbitol, a sugar alcohol that acts as a natural laxative and helps to soften stool.

One study found that consuming prunes daily for three weeks significantly improved stool frequency and consistency in participants with constipation. Additionally, they are a good source of antioxidants and can even help lower cholesterol levels.

2. Kiwi

Kiwi fruit is another great source of fiber, with one medium-sized fruit containing around 2.3 grams. It is also rich in vitamin C, which can help support a healthy immune system. But the main reason kiwi is beneficial for constipation is due to its actinidin content, an enzyme that can help stimulate bowel movements.

A study found that participants who consumed two kiwis per day for four weeks experienced a significant increase in bowel movements and improved stool consistency.

3. Apples

The saying "an apple a day keeps the doctor away" may hold true when it comes to constipation. Apples are a good source of both soluble and insoluble fiber, making them a great choice for improving bowel movements.

Insoluble fiber adds bulk to stool, while soluble fiber helps to soften it and aid in its passage through the digestive tract. Apples also contain pectin, a type of fiber that has prebiotic effects, promoting the growth of beneficial bacteria in the gut.

4. Berries

Berries, such as raspberries, strawberries, and blackberries, are not only delicious but also high in fiber and water. This combination makes them an excellent fruit for promoting regular bowel movements.

A cup of raspberries contains around 8 grams of fiber, while a cup of strawberries has 3 grams. The high water content also adds volume to stool, making it easier to pass through the digestive tract.

5. Oranges

Oranges are not only a good source of vitamin C but also contain a significant amount of fiber. One medium-sized orange contains around 3 grams of fiber, making it a great addition to your diet when trying to relieve constipation.

The soluble fiber in oranges helps to soften stool, while the insoluble fiber adds bulk to it, making it easier to pass through the intestines. Oranges also contain a compound called naringenin, which has been shown to have a laxative effect.

In conclusion, consuming fruits that aid in bowel movements can have numerous positive effects on our overall health. From preventing constipation to promoting the growth of beneficial bacteria in the gut, fruits can be a valuable addition to our diet. It is essential to maintain a well-balanced diet, including a variety of fruits, to ensure healthy bowel movements and overall gastrointestinal health. So next time you are looking for a snack, reach for one of the fruits mentioned above and reap the positive benefits they have to offer.