Water, fiber, electrolytes and other polyphenolic compounds in mango may help you poop. Actually, mango:
- adds bulk to the stool
- makes the stools gelatinous
- stimulates bowel movement
- improves stool frequency & consistency
- improves intestinal health
Fiber in mango helps poop
There are many causes of constipation, such as disease, medication, stress, depression, neurological or systemic issues.[1]
Lack of dietary fiber is a common cause of constipation as well. Actually, most Americans fail to consume the recommended daily fiber intake. If you don’t consume vegetables, fruits, beans, or whole grains, you probably don’t get enough fiber. Most people should consume at least 28 grams of fiber per 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 the stools gelatinous. Also, fiber adds bulk to the stool and stimulates bowel movement.
Actually, mangos have a decent amount of fiber. They have 1.6 grams of fiber per 100g. A whole mango has about 5.4 grams of fiber, or 19% of the Daily Value!
Another common fruit that helps you poop due to its high fiber content in avocado.
Water in mango may help you poop
Furthermore, drinking adequate amounts of water may be beneficial for people with constipation issues. Along with reduced physical activity, and inadequate fiber intake, not drinking enough water can significantly affect volume, weight, consistency, and ease of passage of the stool.[2,3]
Mango is pretty rich in water. It’s approximately 84% water. A cup provides 281 grams of water.
Eating fruits high in water, or drinking fruit juices, such as orange juice, is particularly beneficial for people who don’t like drinking water. We should drink at least 64 oz of water a day.
Actually, consuming fruits high in water is better than drinking tap water. First, fruits are natural water filters. They contain purified water.
Moreover, fruits are rich in electrolytes. When we sweat, we lose water and electrolytes. It’s crucial to replenish them. Electrolytes regulate fluid balance and bowel movement. Thus, electrolyte imbalances may cause difficulty to poop.
Mango relieves constipation
Additionally, mango contains many other compounds beyond fiber, such as polyphenols, which help you poop. Mango consumption improves stool frequency, consistency, and shape.[4]
Mango may decrease the severity of symptoms of constipation and also improve intestinal health. For instance, mango increases gastrin levels. Gastrin is a peptide hormone that stimulates secretion of gastric acid, which aids in gastric motility, and improves intestinal health.
Furthermore, mango consumption may decrease the concentration of fecal endotoxins. Increased endotoxins contribute to inflammation. Chronic inflammation may lead to cardiovascular diseases, diabetes, insulin resistance, and obesity!
Also, mango is one of a few plants containing mangiferin. Mangiferin is a natural polyphenolic compound, which is beneficial for dyspepsia and constipation. According to studies, it may treat mild to moderate constipation.[5]
