Are Mangoes Good for Constipation? (Expert Answer)

Short Answer: Mango is good for constipation. Because it has fiber and polyphenols and they can help soften stool, increase its bulk, stimulate the intestines, reduce inflammation, and modulate the gut microbiome.

Constipation is a condition that affects your digestive system.

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

This can lead to various health problems, such as pain, bloating, hemorrhoids, and fecal impaction.

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, and whole grains and avoid low-fiber foods like cheese, meat, and processed foods.

Now, mango is a tropical fruit that has a sweet and juicy flesh.

People usually eat mangoes fresh, dried, or in juices, jams, or desserts.

Mango is good for constipation because it contains both soluble and insoluble fiber, as well as polyphenols.

Soluble fiber can help soften stool, while insoluble fiber can help increase its bulk and stimulate the movement of the intestines.

Polyphenols are plant compounds that have anti-inflammatory effects and may help modulate the gut microbiome.

One cup of sliced mango can give you about 3 grams of fiber, which is 12% of your daily needs.

It can also provide you with 76% of vitamin C, 25% of vitamin A, and 11% of folate.

Fiber can help reduce constipation by improving stool consistency, frequency, and shape.

It can also help prevent complications such as intestinal inflammation and diverticulitis.

Polyphenols can help reduce constipation by lowering markers of inflammation and enhancing the diversity and composition of the gut bacteria.

They may also have a beneficial effect on the gut-brain axis, which regulates the communication between the digestive system and the nervous system.

Furthermore, mango is a fruit and fruits are good for constipation.

Because, fruits contain not only fiber and polyphenols, but also water, antioxidants, and other nutrients that can support digestive health and overall well-being.

You can eat one to two mangoes per day safely.

More than that can cause excessive gas, bloating, and general discomfort from the fructose found in mangoes.

Fructose is a type of sugar that some people have difficulty absorbing, which can lead to fermentation and gas release in the digestive tract.

Also, you shouldn’t eat mangoes if you have diabetes or high blood sugar levels to prevent spikes in blood glucose.

Because, mangoes contain high amounts of natural sugars, including glucose, fructose, and sucrose, with 46 grams of sugar in a single fruit.

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

Always choose ripe, firm, and unblemished mangoes.

Because, ripe mangoes have more flavor, sweetness, and fiber than unripe ones.

You can store them at room temperature for up to five days or in the refrigerator for up to two weeks.

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 bowel function, gut health, and overall well-being.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

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

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