Mango may help you poop, as it’s a good dietary source of fiber, water, and other polyphenolic compounds that are beneficial for treating constipation symptoms.
Fiber in mango is good for constipation
There are many causes of constipation, such as disease, medication, stress, depression, neurological or systemic issues.
Certainly, lack of dietary fiber is a common cause of constipation. Actually, most Americans fail to consume the recommended daily fiber intake. Hence, if you aren’t eating vegetables, fruits, beans, or whole grains, you probably don’t consume enough fiber. Most people should consume at least 28g of fiber a day.
A high fiber intake has been linked to easy defecation. In fact, fiber can relieve mild to moderate constipation symptoms. Fiber absorbs water, making stools gelatinous.
Actually, mangos have a decent amount of fiber. 100g has 1.6g of fiber. A whole mango has about 5.4g of fiber!
Avocado is also good for dealing with constipation issues, mainly due to its high fiber content!
Mango may help you poop due to its high water content
Furthermore, drinking adequate amounts of water may be beneficial for people with constipation issues. Along with reduced physical activity, and inadequate dietary intake of fiber, not drinking enough fluids can significantly affect volume, weight, consistency, and ease of passage of the stool.[2,3]
Actually, mango is pretty rich in water. It’s approximately 84% water.
Moreover, consuming fruits high in water is better than drinking water. First, fruits are natural filters. They contain purified water. Secondly, fruits are rich in electrolytes. When we sweat, we lose more than water. We lose electrolytes as well. It’s crucial to replenish them as soon as possible.
So, drinking fruits or fruit juices, such as orange juice may relieve you from constipation symptoms.
Mango improves constipation status
Additionally, mango contains many other compounds beyond fiber, such as polyphenols, which seem to significantly improve constipation status. Mango consumption improves stool frequency, consistency, and shape.
Mango may decrease the severity of symptoms of constipation and also improve intestinal health.
Moreover, mango can increase gastrin levels. Gastrin is a peptide hormone that stimulates secretion of gastric acid, aids in gastric motility, and improves intestinal health.
Furthermore, mango consumption may decrease the concentration of fecal endotoxins. Increased endotoxins may contribute to inflammation. Chronic inflammation may lead to cardiovascular diseases, diabetes, insulin resistance, and obesity!
Also, mango is a good dietary source of mangiferin. Mangiferin is a natural polyphenolic compound found in traditional medicinal plants, and mango! Mangiferin in mango is beneficial for dyspepsia and constipation. According to studies, it may treat mild to moderate constipation.