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We all enjoy eating fruits—from crunchy apples and juicy oranges to sweet melons and pulpy mangoes—not a day goes by without having a slice! However, most eat them without understanding their benefits or how they impact our health.
Though we know fruits are good for our health, many of you might wonder, ‘Which is the best fruit for digestion?’ So, let’s go on a fresh and colourful ride and uncover the top 12 fruits that help improve digestion.
How do fruits aid digestion?
Digestion is an important process in our body that helps break down food and absorb essential nutrients. A healthy digestive system is vital to ensuring your overall well-being. From improving your immune function to managing waste effectively, digestion touches on all the major aspects of your body.
However, certain lifestyle factors and food habits can impede this smooth functioning. When that happens, you’ll most likely experience a string of stomach troubles, including gas, bloating, constipation, and diarrhoea. While digestive issues are common among urban populations, we cannot ignore their rising concern.
We know it’s not very pleasant to experience them, so we’ve found a perfect antidote. Relish nature’s produce and uncover the hidden benefits of delicious, bright-coloured fruits. The abundant antioxidants, natural enzymes, and dietary fibers in fruits power up your digestion and protect your gut health. So, get on a tropical journey with the best fruit for digestion.
List of 12 best fruits for digestion
Though fruits help digestion, you must understand that not all fruits are equal. If you choose the wrong one, your digestive problems may worsen, leading to other health complications.
But do not worry! We’ve identified the best fruit for digestion with natural enzymes, vitamins, and fiber for added benefits.
Here are the top 12 fruits well-known for their digestive magic:
- Apples
Have you heard the saying, ‘An apple a day keeps the doctor away?’ Well, it’s true to some extent, as it relieves you from a host of digestive problems and improves your health. Being an excellent source of pectin, a type of soluble fiber that acts as food for gut bacteria, apples ensure the diversity of the gut microbiome and facilitate smoother bowel movements. Moreover, pectin binds to harmful toxins and cholesterol and eliminates them from the body. So, include apples in your diet to improve gut health and alleviate constipation and diarrohea.
- Bananas
A banana might be your quick snack option when hungry. Besides making you full, it offers a wealth of benefits. Bananas are rich in vitamin C, potassium, and other nutrients that boost your overall health. In addition, they are a great source of dietary fiber and help regulate bowel movements.
Bananas also have antacid effects, protecting the stomach from developing ulcers and easing heartburn. Now, don’t go bananas when we say they’re the best fruit for digestion!
- Papaya
While many admire papaya's sweet and supple texture, its bright orangish-pink colour has a different fan base! You’ll be even more attracted to this seasonal fruit when you hear about its benefits.
Papaya contains an enzyme called papain that helps break down proteins and aids in faster digestion. According to a recent study published in Neuroendocrinology Letters, papaya is effective for constipation, bloating, and irritable bowel syndrome (IBS). However, remember to choose ripe papayas over raw ones!
- Pineapple
Pineapples are not as rough and tough as they seem with their prickly skin! The presence of bromelain enzyme, which has anti-inflammatory properties and is known for breaking down proteins, makes pineapple the best fruit for digestion. Besides reducing the symptoms of indigestion, pineapples play a pivotal role in lowering inflammation and enhancing gut health.
Combine the richness of pineapple with The Good Bug’s dietary fibers to boost your digestive system.
- Berries
Make your day berry-licious with strawberries, blueberries, and blackberries, and munch on their unique benefits. All these berries contain many antioxidants that protect the digestive system and promote good digestion. The high water content in berries also eases bowel movements. So, toss in your favourite berries and blend them for a hearty meal.
- Kiwi
Peel off the fuzzy skin and unearth kiwi's sweet and tangy benefits! Though kiwi is not a popular fruit in most diets, eating them is the perfect way to stay healthy. They are a powerhouse of actinidin, an enzyme that helps with protein digestion. Moreover, it’s packed with soluble fiber, promoting gut health. So, include this best fruit for digestion in your diet and watch the pleasant changes.
- Watermelon
Do not consider watermelons only a summer fruit; they have a surprising effect on your digestive health. The high water content in watermelons makes digestion easier and bowel movements smoother, in addition to hydrating us. They also contain different vitamins and minerals that improve our overall well-being.
- Figs
A sliced fresh fig may look like a demogorgon’s mouth, but it won’t eat you up. However, you can feed on their rich nutritional content and be well on your way to a healthier life. They offer a natural solution for most digestive troubles, whether you consume it fresh or dried.
Figs are rich in fiber, making them a natural laxative. Fiber feeds gut bacteria, encouraging their growth, promoting a balanced gut, and improving digestive wellness.
- Avocado
While many do not like the subtle flavour of avocados, their buttery, creamy texture makes them a staple in breakfast counters. Their nutritional value is another reason to include them in your diet for improved digestion.
The high fiber and potassium content in avocados support digestive function. Besides, as they’re low on fructose, they’re less likely to cause gas in people. The healthy fats and other nutrients present in them offer holistic health benefits.
- Mangoes
Did you know the ‘king of fruits’ also shines for its contribution to digestive health? Mangoes contain an enzyme called amylase that aids in the breakdown of carbohydrates into simpler sugars. Their involvement in the proper flow of food and waste through the digestive tract makes mangoes one of the best fruits for digestion.
- Apricot
Can you feel the soft, velvety texture when we say apricots? As you bite into a ripe, plump apricot, you’re loading up a lot of benefits. Apricots are rich in vitamin C, which imparts a perfect glow to your skin and boosts your immunity. The high fiber content ensures bowel regularity, protecting colon health and preventing constipation.
- Prunes
Do not be misled by prunes' wrinkled and dried appearance; they offer far superior benefits than they appear. Prunes are fiber-rich, keeping bowel movements regular and alleviating constipation. They also contain other essential nutrients that impact overall health.
Understand your gut microbiome and get a personalised nutrition plan to supercharge your health with The Good Bug’s Gut Microbiome Profiling Kit.
How to include fruits in your diet?
Undoubtedly, fruits are good for your health, but there's no single best fruit for digestion. Each fruit has unique properties and benefits, and a balanced fruit intake is the secret to a happy gut.
If berries have antioxidants, apples are rich in fiber. So, incorporate a variety of fruits into your diet, as it gives a delightful mix of vitamins, minerals, and fiber – all essential for improving your digestive health.
You must also watch your fruit intake. Just because fruits are healthy and delicious doesn’t give you the choice to snack on them whenever and wherever. Excessive eating of fruits can worsen your symptoms and elevate your tummy troubles. So, before taking a second serving of fruits, ask yourself whether it’s needed.
Here are some tips to consider while incorporating fruits into your diet:
- Opt for organic and seasonal fruits: These fruits have fewer pesticides and chemicals, so they’ll be gentle on your health. You can confidently munch on fruits like apples, berries, and apricots without peeling off their skins.
- Drink water while eating fruits: Many fruits are naturally high in water content, so why should you combine them with water? It’s for aiding digestion and preventing bloating. Drinking water helps those delicious fruit fibers to travel smoothly through your system.
- Pair fruits with other gut-friendly foods for improved digestion: Pair your berries with whole-grain yoghurt for a probiotic punch, or enjoy apple slices with a handful of almonds for a protein and fiber boost. However, it's best to avoid mixing fruits with heavy meals or processed foods. Enjoy your fruits as they are, or pair them with complementary gut-friendly options for a happy and healthy digestive journey!
Next time you see a rainbow of delicious fruits nicely arranged in racks in grocery stores, do not hesitate to buy them.
Though we cannot choose the best fruit for digestion from the list, all the fruits, including apples, berries, pineapple, avocado, mangoes, etc., make up for all your stomach troubles. If you want a slight nudge to boost your digestive health, try prebiotics and probiotics from The Good Bug. Connect with us today to start building new habits in your health regime!
References
https://food.ndtv.com/food-drinks/6-fruits-that-help-better-digestion-1789597
https://www.eatingwell.com/article/8030711/best-fruit-for-your-gut-health/
https://www.healthline.com/nutrition/natural-digestive-enzymes#How-to-Cut-a-Pineapple
https://www.realsimple.com/best-fruits-and-vegetables-for-gut-health-7378020
