Modern hectic life, increasing trend of junk food, physical inactivity, lack of water and excessive stress have today pushed every third person into serious problems related to digestion. The most painful problem in this is constipation. Spending hours in the toilet after waking up in the morning, feeling of heaviness in the stomach, gas, headache and incomplete emptying of the stomach destroys the energy and efficiency of the whole day. Most people resort to laxative powders or allopathic pills available from medical stores to get immediate relief from this problem. Gastroenterologists and Ayurveda experts clearly believe that consuming synthetic laxatives for a long time weakens the natural peristalsis of the intestines and the body becomes addicted to these medicines. Nature has given us many such nutritious and juicy fruits which contain soluble and insoluble fiber, digestive enzymes, water and natural laxative compounds in abundance. If these 4 fruits are properly included in your daily routine, then the problem of stubborn constipation can be completely eradicated without any medicine. Why does chronic constipation become a serious cause of piles and fissures? When food passes through the intestines after digestion, the large intestine absorbs water from it. If there is a lack of fiber and water in the body or the intestinal movement is slow, the stool becomes very dry and becomes hard. When a person applies excessive force to pass out this hard stool, the veins in the rectum become swollen. If permanent solution of constipation is not given on time, then it later becomes the cause of Piles/Hemorrhoids, Anal Fissure, Fistula and re-absorption of toxins in the intestines, which leads to pimples on the skin and constant fatigue. The natural fiber of fruits is the safest solution for providing lubrication and movement to the intestinal walls. 1. Papaya: 'Papain' enzyme and water is the perfect digestive tonic. Papaya is considered the king of fruits in case of constipation and intestinal cleansing. Papaya contains about 88% water and a high amount of soluble fiber. Its biggest scientific quality is a powerful proteolytic enzyme 'Papain' found in it. Papain enzyme rapidly breaks down complex proteins present in food and facilitates the digestion process. Along with this, the organic acids found in papaya activate the sluggish muscles of the intestines, due to which the process of bowel movement becomes very easy. It reduces intestinal inflammation and provides relief from the problem of bloating. Correct time and method of consumption: Eating a medium bowl of fresh, ripe papaya in the morning on an empty stomach or 1 hour after breakfast is most beneficial. Keep in mind that do not sprinkle chaat masala or too much salt on papaya, eat it in its natural form only. 2. Guava: Powerhouse of insoluble fiber which provides deep cleaning of the intestines. Guava, which is easily available in winter and normal season, is no less than a boon for constipation patients. About 5.4 grams of dietary fiber is found in 100 grams of guava, which is much more than most other fruits. The insoluble fiber present in guava acts like a sponge in the intestines. It increases the bulk of stool and softens it, helping it to slide easily through the intestinal walls. Its small seeds act like a natural scrubber on the inner surface of the intestines and help in pushing out old accumulated dirt. Additionally, the abundance of Vitamin C and antioxidants in guava strengthens the gut microbiome (good bacteria). Correct time and method of consumption: Chew one medium-sized, well-ripe guava 1 hour before lunch or evening snack. Avoid eating underripe or extremely hard guava as it can increase vata and produce gas in the stomach. 3. Pear & Apple: Magical combination of 'Pectin' and 'Sorbitol' Pear and Apple both are excellent sources of soluble fiber 'Pectin' and a natural sugar alcohol 'Sorbitol'. Sorbitol works as a natural osmotic laxative. It draws water from other parts of the body and passes it to the large intestine, due to which dry and hard stools become moist and pass easily. Whereas pectin fiber forms a smooth gel in the intestines, which accelerates intestinal motility. Pears contain more fructose and sorbitol than apples, which provides quick relief to people suffering from chronic constipation. Right time and method of consumption: Pears and apples should always be consumed with their peels, as more than 60% of the fiber is concentrated in their outer peels. Wash the fruit thoroughly and chew it as a snack any time during the day. 4. Prunes & Figs: An age-old natural laxative, Prunes is considered to be the most authentic natural remedy for the treatment of chronic constipation in the medical world around the world. Prunes contain both soluble and insoluble fiber, phenolic compounds, and high levels of sorbitol. Research shows that consuming 4-5 dried plums or 2-3 soaked figs daily increases the number of beneficial bacteria in the intestines and significantly improves the frequency of bowel movements. The small fibers present in figs stimulate the intestinal tract, due to which the stomach gets completely cleaned in one go without any strain or pain after waking up in the morning. Correct time and method of consumption: Before sleeping at night, soak 2 dried figs or 3-4 dried plums in half a cup of lukewarm water. Drink that water first thing in the morning on an empty stomach and eat fruits after chewing them thoroughly. Do not make these 3 common mistakes while eating fruits, otherwise you will not get the full benefit. Mistake of drinking fruit juice: People suffering from constipation often extract juice from fresh fruits instead of eating them. As soon as the juice is made, all the essential insoluble fiber of the fruit is filtered out and only the sugar remains. To overcome constipation, one should always eat whole fruits after chewing them. Eating fruits late at night: Eating heavy or cold fruits just before sleeping slows down the digestion process, which can lead to indigestion, gas and heaviness at night. Fruits should always be consumed in the morning on an empty stomach or before 5 pm. Negligence in drinking water: The fiber present in fruits is effective only when there is sufficient water present in the body. If you are increasing your fiber intake but drinking less water, the fiber can dry out in the intestines and further increase constipation. Therefore, drink at least 2.5 to 3 liters of water throughout the day. When is it necessary to consult a doctor? Although these 4 fruits are completely capable of relieving normal and moderate constipation, but if you notice symptoms like severe pain during bowel movements, bleeding with stool, sudden weight loss without any reason, constant feeling of vomiting or no defecation at all for 4-5 days, then do not sit at home considering it as normal constipation. In such a situation, there may be a possibility of some serious intestinal obstruction or other medical problem, for which it is mandatory to immediately consult a qualified gastroenterologist. Make the natural nutrition of fruits a part of your daily plate, drink lukewarm water in the morning, walk for 30 minutes regularly and keep your intestines naturally healthy and disease free.
