Are dried fruits good for constipation?

Today we’ll be answering the question, “Are dried fruits good for constipation?” Constipation can be an uncomfortable subject to discuss, even as adults. However, it’s equally painful in a physical sense to those chronically living with it. The subject of your bowels and what’s moving through them can seem taboo, but about 14% of people have suffered from chronic constipation at some point in their lives. 

This uncomfortable condition may be due in part to a poor diet, medications, certain illnesses, diseases affecting the nervous system, and mental disorders. Whatever the cause may be, relief is often the only thing those suffering care about. Fortunately, there are many options for relieving constipation.

Some foods may help relieve the symptoms of constipation by adding bulk, decreasing gut transit time, and increasing stool frequency. There is some evidence that suggests some fruits may be excellent for digestion to help aid in this matter, and some of them, are in fact, dried. 

Dried fruit is a fruit that has had all of the moisture removed from it through drying methods. Through this process, it leaves small, energy-dense amounts of fruit. Dried fruit is loaded with fiber, minerals, and antioxidants, notably polyphenols, which improve blood flow, and digestive health, and reduce the risk of certain diseases. One serving of dried fruit contains about the same amount of vitamins and nutrients as fresh fruit but in a much smaller meal. Good things come in small packages! 

Prunes 

Prunes are dried plums, and they’re not just for your grandparents. They’re full of vitamins, including potassium, beta-carotene (vitamin A), and vitamin K. They are known for helping constipation for several reasons. The first is because they are full of fiber. The second is because they contain a sugar alcohol called sorbitol, which is found naturally in some fruits. 

Prunes contain cellulose, which increases water in the stool. They are amazing and very beneficial for gut bacteria and help with reducing cholesterol levels. 

Are you looking to lose weight? Prunes can help you do that, too! Due to their low glycemic index, they are excellent for snacking on when you are watching your figure. In a 2009 study, prunes were found to suppress hunger for much longer than other low-fat snacks. 

One serving size of six prunes includes four grams of dietary fiber. All of the fiber in prunes has been shown to help with hemorrhoids that are brought on by constipation. Prunes can also assist in controlling an overactive bladder, thanks to the fiber content in them. 

You can add prunes to your diet in a myriad of ways. They are delicious alone, thrown into a trail mix, or added into smoothies or your morning oatmeal. Feel free to get creative with them, too! Prunes in a hearty stew is a perfect mix of sweet and savory. No matter how you choose to enjoy them, know you’re getting a dried fruit with a ton of incredible benefits for your body that can help relieve uncomfortable constipation when you enjoy prunes. 

Apples 

You might know the phrase, “An apple a day keeps the doctor away.” In this case, dried apples every day might keep you regular. Apples are incredibly rich in fiber and contain about 17% of your recommended daily intake. Approximately 2.8% of that fiber is insoluble, meaning it turns to gel in the digestive tract and attracts water. The other 1.8% of that fiber is soluble, meaning it adds bulk to stools and helps food pass more quickly through the digestive tract. 

When you digest apples, and they move through your tract, the pectin, a fiber found in fruits, forms short fatty acid chains. These pull water into the colon, softening the stool and decreasing gut transit time. 

In a recent study, 80 people with constipation symptoms were assessed. It was found that the pectin in apples not only improved their constipation symptoms and accelerated movement of stools through their digestive tracts, but also supplemented beneficial bacteria in stomachs. 

Apples are rich in other vitamins and minerals, including potassium, vitamin A, vitamin K, and vitamin C. Also, they provide 2-4% of the recommended daily intake for copper, manganese, and vitamins A, E, B1, B2, and B6. The polyphenols in apples might be incredible for your heart health and could even reduce your risk of stroke, as they are linked to lowering blood pressure. 

Dried apples are a much more versatile dried fruit than you would initially think. Enjoy them like potato chips, or make nutritious bran muffins with them. Throw them in an apple tart, or bake them with pork tenderloin. Either way, you’ll be getting some of the fantastic benefits that apples have to offer, and your digestive system will thank you for it. 

Pears 

Pears are extremely rich in fiber and contain about 22% of your daily recommended intake. This delicious fruit contains naturally occurring sweeteners, including fructose and sorbitol. Fructose does not correctly absorb in some people and ends up in the colon. In the colon, fructose pulls in water by osmosis, which stimulates a bowel movement. 

Pears are also considered excellent for your gut health because they contain soluble fiber. This fiber feeds healthy bacteria in your stomach. It is associated with healthy aging and improved immunity throughout the body. 

Pears can fight inflammation since they are a source of antioxidants. Several studies have tied flavonoid intake to a reduced risk of both heart disease and diabetes. That’s a big bang for your dried fruit buck! 

Finally, pears have been shown to help people lose weight, as they are packed full of fiber, low in calories, and do a fantastic job of keeping you full in-between meals. Dried pears can be eaten alone, thrown into a trail mix, or enjoyed with your breakfast cereal. As a powerhouse of fiber, vitamins, and minerals, they will always keep you coming back for more.

Kiwi Fruit

Sweet, a little tart, and a natural way to help boost your regularity … dried kiwifruit has it all. In a recent study, physicians found that individuals over the age of 60 who were given one kiwifruit per 66 pounds of their body weight per day experienced increased regularity in their bowel movements. 

In another study, individuals who consumed two kiwis daily for four weeks reported increased frequency in their bowel movements, reduced use of over-the-counter laxatives, and overall satisfaction with their regularity as a whole.  Finally, patients with irritable bowel syndrome were given two kiwis daily for four weeks. They reported better regularity as well as better gut motility. 

Kiwis also helps pump up your immune system because they are chock-full of vitamin C. A study found that they can even reduce the risk of developing flu-like illnesses. That’s a benefit we can all get on board with. No one likes being sick.

Dried kiwi chips are a delicious, sweet snack. Take them on the go and savor them anywhere. Enjoy them for their many benefits, but mostly, simply enjoy them! 

Figs

Looking to boost your fiber intake and promote healthy bowel habits with a sweet and satisfying snack? Look no further than dried figs. They are considered mild in flavor, versatile, and low in fat. A half-cup of dried figs contains 7.5 grams of fiber, which is almost 30% of your recommended daily intake. 

A study with 40 people who experienced constipation found that when they took 10.6 ounces of fig paste per day over 16 weeks, the fig paste helped them improve stool consistency, speed up bowel movement, and ease stomach pain and discomfort. 

Interestingly enough, you will not find a better source of calcium in plants than in figs. Because of this, figs can help ward off osteoporosis, as well as a host of other issues concerning deficiencies in calcium. 

According to a study performed in 2005, figs are superior to other fruits in their amount and quality of antioxidants. Nutrition experts recommend adding figs to a healthy and balanced diet to reduce the amount of free radical damage in the average body. Also, figs contain a host of other vitamins and minerals, including vitamins A, C, K, and B, magnesium, zinc, and copper. 

Figs aren’t just great for your insides. They are also fantastic for your outward appearance! Figs are an excellent source of many vitamins and minerals. This can help your overall skin circulation and well-being, giving your skin a healthy glow. This versatile and delicious fruit is also great for hair. Many shampoo companies put fig extract into their products, and one study found that ingesting figs can prevent hair loss.  

Are dried fruits good for constipation? Yes, but watch out!

Sulfites + Additives

Some dried fruits can contain sulfites, which are chemicals put into food to maintain freshness and preserve color. Some people have an allergy to sulfites. This can result in a headache, rash, migraine, asthma attack, rash, anaphylaxis, or hives. Sulfites can show up in a myriad of processed foods. Speak with your physician if you suspect you may have an allergy. 

Dried fruits from suspect distributors can contain fungi and other harmful bacteria, which can quickly make you sick. You might as well forget all of those impressive health benefits we mentioned before. It is essential to know where your dried fruit is coming from and to seek trustworthy sources for it. Wholesale Nuts & Dried Fruit works with farmers and local distributors to ensure that only the freshest and most secure products go out to customers. 

Your dried fruit should not be brightly colored. Instead, it should be naturally colored, as this means it’s not full of dyes. Again, this means making sure that you know where your dried fruit is coming from, and that it is not full of artificial ingredients. 

Sugars

Sugar consumption in the U.S. is high and only getting higher every year. Make sure your dried fruit is not hindering your dietary choices. According to data from the American Heart Association, men should be getting 37.5 grams or nine teaspoons of sugar per day, and women should be getting 25 grams or six teaspoons. For men, that’s 150 calories per day of sugar, and for women, 100 calories. 

Finally, like any good thing, enjoy dried fruit in moderation. You do not need as much as fresh fruit to get all of the nutrients and vitamins from dried fruit. This makes it an excellent source of snacking for those on the go. However, it can be rather a calorie-dense snack for those watching their weight. It is standard for people to enjoy dried fruit by the handfuls or measured out in smoothies. 

Dried Fruit: Great Snack with Great Health Benefits

Are dried fruits good for constipation? We have answered that question with a resounding yes. To recap, a diet high in fiber assists in adding bulk to your dietary system and stimulates healthy bowel movements. Dried fruit is a great way to add more fiber to your diet. However, remember that too much-dried fruit at once can mean too much sugar. 

There are many delicious ways to enjoy dried fruit. Dried fruit in trail mixes and granola and even just plain is a delightful snack for enjoying at home and on the go. Dried fruit is part of a nutritious diet and a perfect remedy to stop constipation.