It is well-known that foods rich in dietary fiber have a good laxative effect. Dietary fiber, especially soluble dietary fiber, has the characteristic of absorbing water and swelling, and it can play a bidirectional regulatory role in the intestine. It can not only help with bowel movements but also relieve diarrhea. This is because when constipated, dietary fiber can increase the volume of stool by absorbing water, stimulating intestinal peristalsis to help with bowel movements. When there is diarrhea, it can absorb excess water in the intestines, thereby alleviating diarrhea symptoms.
What fruit is the best for relieving constipation? Eight out of ten people would probably answer: bananas. In fact, this is a common misconception. To some extent, apples are more effective for relieving constipation than bananas. For some people, bananas not only fail to relieve constipation but may even cause it.
This is because bananas are tropical and subtropical fruits. To facilitate preservation and transportation, they cannot be left to ripen on the tree. They must be picked when their peels are still green and stored. Many of the bananas we eat in northern regions are artificially ripened after being picked.
Unripe bananas contain a certain amount of tannic acid. Even after being artificially ripened, although the astringent taste disappears, the tannic acid component remains. Tannic acid has a very strong astringent effect. If you eat a large number of unripe bananas at once, it not only fails to relieve constipation but can also cause it, especially affecting the elderly and children with weaker gastrointestinal functions.
Both apples and bananas contain 1.2 grams of dietary fiber per 100 grams. However, this value for apples is an average, and different varieties of apples contain varying amounts of dietary fiber. Comparing the dietary fiber content in several common apple varieties, the Fuji apple has the highest content at 2.1 grams per 100 grams, while the Ralls Janet apple has the lowest at 0.8 grams per 100 grams.
However, many people are in the habit of peeling apples before eating them. Experts point out that the area near the skin is very rich in dietary fiber. Peeling it removes most of the fiber, so for the best laxative effect, it's best to eat apples with the skin on. You can also choose other foods rich in dietary fiber, such as oats, sweet potatoes, whole beans, and corn, which are all excellent choices for preventing constipation.