Constipation is a common issue that affects people of all ages, causing discomfort and making daily routines difficult. While there are many remedies available, natural solutions like fruit can be especially effective. Today, we’ll explore two fruits that are not only delicious but also highly effective in alleviating constipation quickly: prunes and kiwis.

 

Prunes: Nature’s Gentle Laxative

Prunes, the dried version of plums, are widely recognized for their natural laxative properties. Here’s why they’re so effective:

• High Fiber Content: Prunes are rich in dietary fiber, with about 2 grams of fiber per ounce. Fiber helps to bulk up stool and stimulates bowel movements, making prunes a natural choice for relieving constipation.
• Sorbitol: Prunes contain sorbitol, a sugar alcohol with a natural laxative effect. Sorbitol helps to soften the stool by drawing water into the large intestine, easing its passage.

How to Use Prunes : Integrating prunes into your diet can be as simple as eating a few prunes as a morning snack or adding them to oatmeal or yogurt. For best results, start with a small quantity and gradually increase it to avoid any potential digestive upset. For those who might find dried prunes too chewy, prune juice offers a more manageable alternative. It retains many of the same benefits and can be particularly effective when consumed in the morning or on an empty stomach.

 

Kiwis: A Surprising Digestive Aid

Kiwis might be small, but they pack a powerful punch when it comes to digestive health.

• Rich in Digestive Enzymes: Kiwis contain actinidin, an enzyme that helps break down protein and facilitates smoother digestion. This enzyme can be particularly helpful for those suffering from constipation.
• High Fiber: Like prunes, kiwis are also high in dietary fiber. A medium-sized kiwi contains about 2.1 grams of fiber, which is essential for healthy bowel movements.
• Vitamin C: Beyond fiber, kiwis are a great source of vitamin C, which helps in softening the stool by pulling water into the colon, making it easier to pass.

How to Use Kiwis: Eating one or two kiwis on an empty stomach first thing in the morning can help stimulate bowel movement. They can also be added to salads or smoothies for a refreshing twist.

 

Conclusion

Prunes and kiwis are more than just tasty snacks; they are powerful natural remedies for constipation. Incorporating these fruits into your daily diet can help maintain regular bowel movements and support overall digestive health. So, the next time you feel bogged down by constipation, reach for these fruits and experience relief naturally and deliciously.