Nutritionist reveals 'number 1 fruit' that helps with bowel movements

While it may not be the first fruit that comes to mind, kiwis are one of the best choices for your digestive system.

“Kiwis contain both soluble and insoluble fiber, as well as natural digestive enzymes that can help promote bowel movements,” says registered dietitian Kelsey Russell-Murray, who collaborates with EatingWell. “Kiwis not only help relieve constipation, but also provide many essential nutrients such as vitamin C, potassium, and vitamin K.”

Kiwis contain both soluble and insoluble fiber.

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Why is kiwi the “number 1 fruit” for easier bowel movements?

Rich in fiber. In a recent study, eating two kiwis a day was as effective as taking psyllium, a popular fiber supplement that has been shown to improve constipation.

In addition to their overall fiber content, kiwis are a good source of both soluble and insoluble fiber, which are important for digestive health. Insoluble fiber adds bulk to stools and helps keep them regular, while soluble fiber helps soften stools, making them easier to pass.

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Contains digestive enzymes. Digestive enzymes are found in many foods, including kiwis. They help break down food and keep digestion running smoothly.

Nutritionist Cari Riker, founder of Riker Nutrition Consulting (USA), said kiwi contains the enzyme actinidin, which helps break down protein. Although more research is needed on the benefits of actinidin for constipation, this enzyme has a laxative effect by speeding up the movement of food through the digestive tract.

Hydration. Adequate hydration is essential to managing constipation, especially when increasing total fiber intake. “When consuming more fiber, it is important to increase water content to help make stools easier to pass. In addition to daily water intake, people can also hydrate their bodies through the foods they consume. Fruits and vegetables are the biggest contributors to hydration in the diet, and kiwifruit is no exception.

“One cup of kiwi (80 grams) contains about 148 ml of water,” says expert Riker.

Exercise sessions don't have to be long or strenuous, as simply taking a walk after eating can be very beneficial.

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What can I do to help with regular bowel movements?

Move more. Physical activity is not only good for your heart, bones, and muscles, but it is also important for your digestive tract. It is important to get up and move around instead of sitting to improve bowel movements, says Riker.

Although regular exercise is important, it doesn’t have to be long or strenuous, as simply walking after eating can be beneficial. Research shows that just 30-150 minutes a week of moderate-intensity activity can help prevent constipation.

Consider taking a magnesium supplement. “Magnesium is particularly effective in relieving constipation,” says Danielle Zold, a registered dietitian and registered dietitian. Magnesium supplements can also be used to treat chronic constipation. However, people should consult their doctor before using them.

Eat enough fiber. To maintain regular bowel movements, people should eat a diet rich in fiber, at least 25 grams a day for women and 30 grams a day for men, says Riker.

Source: https://thanhnien.vn/chuyen-gia-dinh-duong-tiet-lo-trai-cay-so-1-giup-dai-tien-de-dang-185250409182611432.htm