Is Dried Mango Good for Constipation? (Expert Answer)

Short Answer: Dried mango is good for constipation. Because it has fiber and polyphenols, and they can soften stool and reduce inflammation.

Constipation is a condition that affects your digestive system.

In constipation, your body has difficulty passing stool, which can become hard and dry.

This can lead to various health problems, such as hemorrhoids, anal fissures, fecal impaction, and diverticulitis.

One of the key factors in managing constipation is diet.

What you consume can affect your bowel movements, which can impact your constipation symptoms and overall health.

To effectively manage constipation, you should consume fiber-rich foods like fruits, vegetables, whole grains, and legumes, and avoid low-fiber foods like processed meats, cheese, white bread, and pastries.

Now, dried mango is a type of dried fruit that is made by removing the water from fresh mangoes.

People usually eat dried mango as a snack or add it to salads, granola, or yogurt.

Dried mango is good for constipation because it contains dietary fiber, which can help soften stool and increase its bulk.

Dried mango also contains polyphenols, which are plant compounds that may have anti-inflammatory effects and improve the intestinal microbial composition.

One ounce of dried mango can give you about 2 grams of fiber (8% of your daily needs), 25 grams of sugar (50% of your daily needs), and 100 calories.

Fiber can positively affect constipation by promoting regular bowel movements and preventing stool from becoming hard and dry.

However, too much fiber can cause gas, bloating, and abdominal discomfort, so it is important to increase fiber intake gradually and drink plenty of water.

Sugar can negatively affect constipation by drawing water from the colon and making stool harder.

Sugar can also contribute to weight gain, diabetes, and tooth decay, so it is advisable to limit sugar intake and choose natural sources of sugar over refined ones.

Furthermore, dried mango is a high-FODMAP food and FODMAPs are poorly digested carbohydrates that can cause digestive distress in some people, especially those with irritable bowel syndrome (IBS).

Because of this, dried mango may not be suitable for people with IBS or other digestive disorders.

You can eat one or two ounces of dried mango per day safely.

More than that can cause diarrhea, dehydration, and nutrient imbalances.

Also, you shouldn’t eat dried mango if you have diabetes, kidney disease, or a mango allergy to prevent complications.

Because dried mango can raise your blood sugar levels, worsen your kidney function, or trigger an allergic reaction.

You can buy fresh mangoes in your local market or order them online.

Always choose ripe, firm, and fragrant mangoes.

Because they have the best flavor, texture, and nutritional value.

You can store them in the refrigerator for up to a week or in the freezer for up to six months.

You can also buy dried mango online or offline.

To buy it online, there are many brands and marketplaces to choose from.

But as a nutritionist, I recommend Organic Dried Mango from [Amazon].

Because it is made from organic, non-GMO, and unsulfured mangoes, and it has no added sugar, preservatives, or artificial colors.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care, is key to managing constipation effectively.

I always recommend my constipation patients to follow a constipation-friendly diet to improve their overall well-being and enjoy a longer and healthier life.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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