Is Mango Good For Constipation? Know The Benefits And How To Consume It For Gut Relief

Constipation is a common digestive problem that impacts millions of individuals of every age and gender. It may lead to discomfort, bloating, and trouble with stool passage. Although there are multiple treatments for alleviating constipation, food selections are essential for ensuring consistent bowel activity. A fruit that frequently appears in conversations concerning digestive wellness is mango. But is it really good for constipation? 

It is a tasty and nourishing fruit that can provide relief naturally. Its high fibre and water content help to soften stools, avoiding pain and dryness. They are a delicious and efficient treatment for digestive problems. In this blog, we will explore the benefits of mango for constipation along with the ways to consume it.

Table Of Contents

1. Can I Eat Mango During Constipation? 5 Benefits For Gut Relief

2. 4 Ways To Eat Mango For Constipation

3. Can Mango Soften Stool?

4. What Is The Best Fruit For Constipation?

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

8. References

Can I Eat Mango During Constipation? 5 Benefits For Gut Relief

Yes, Mangoes offer multiple digestive health benefits, particularly those experiencing constipation. 
 

1. High Fibre Content

Mangoes contain both soluble and insoluble fibre, which are essential for healthy digestion.

• Soluble fibre softens and facilitates passage by absorbing water and forming a gel-like consistency.
• By giving the stool more volume, insoluble fibre encourages regular bowel movements and inhibits slow digestion.

By increasing the frequency and regularity of stools, a diet high in fibre can dramatically lower the risk of constipation.

Also Read: Which Is The Best Fibre for Gut Health? Key Benefits Of Fibre For Healthy Digestive System 

2. Natural Enzymes Aid Digestion

Mangoes contain digestive enzymes like amylases, which break down carbohydrates and work as a home remedy to improve digestion. These enzymes help the body process food more efficiently, reducing the chances of digestive discomfort and constipation.

Also Read: 22 Effective Home Remedies For Constipation: Simple At-Home Solutions For Relief

3. Hydration Support

Dehydration is a leading cause of constipation. Due to their high water content, mangoes help to hydrate the body and soften stools. This is not a substitution for water, but when additionally combined with adequate fluid intake, they can help maintain smooth digestive function.

4. Prebiotic Benefits

Mangoes act as a prebiotic, meaning they help feed the beneficial bacteria in the gut. Regular bowel movements and proper digestion depend on a healthy gut microbiota. Its consumption can increase gut-friendly bacteria, which may contribute to improved bowel movements.

Also Read: Probiotic And Prebiotic Foods To Eat For Good Digestion

5. Natural Sugar And Sorbitol Effect

Mangoes contain natural sugars and a small amount of sorbitol, a sugar alcohol known for its mild laxative effect. Sorbitol pulls water into the intestines, which can help stimulate bowel movements and ease constipation.

Also Read: 11 Best Constipation Relief Foods To Promote Healthy Digestion!

4 Ways To Eat Mango For Constipation

Here is how you can consume it:

Is Mango Good For Constipation? Can It Soften Stool?

Yes, mango can cause soft stool due to its high fibre and natural sugar content. It contains both soluble and insoluble fibre, which help digestion and softens stool. Soluble fibre forms a gel-like substance in the gut, while insoluble fibre adds bulk and speeds up bowel movements.

Additionally, they have a natural sugar called sorbitol, which pulls water into the intestines. This makes the stool softer and may even lead to mild diarrhoea if eaten in large amounts. People with sensitive stomachs or conditions like irritable bowel syndrome (IBS) may experience more noticeable effects.

Unripe mangoes, on the other hand, contain compounds that can cause constipation or stomach discomfort. So, the ripeness affects digestion differently.

If eating mango causes persistent loose stools, it may be best to reduce the quantity or eat it with other foods like yoghurt, which helps balance digestion.

What Is The Best Fruit For Constipation?

The best fruit for constipation is prunes (dried plums). Sorbitol, a naturally present sugar found in prunes, draws water into the intestines and softens feces, making it easier to pass. Additionally, they contain a lot of fibre, which gives stool volume and aids in controlling bowel motions. A small serving of prunes (about 5–6 pieces) provides around 3 grams of fibre, which is a good portion of the daily fibre requirement.

Other fruits that help with it include apples, pears, kiwis, mangoes and bananas (when ripe). Apples and pears contain pectin, a type of fibre that promotes digestion. Actinidin, an enzyme found in kiwis, aids in systematically passing the food through the digestive system. Ripe bananas and mangoes also have fibre and can aid digestion.

Drinking plenty of water along with eating fibre-rich fruits is important. Without enough water, fibre can worsen constipation. Regular exercise and a diet with whole grains and vegetables also help keep bowel movements regular.

Dietitian's Recommendation

Yes, mango is good for constipation due to its high fibre content and natural digestive enzymes. A medium-sized mango provides around 5 grams of fibre, which helps add bulk to stool and promotes regular bowel movements. It also contains sorbitol, a natural sugar alcohol that pulls water into the intestines, softening stool. Additionally, it has amylase enzymes, which break down carbohydrates and support digestion. For best results, eat ripe mangoes in moderation, along with plenty of water. Pairing it with probiotic-rich foods like yoghurt can further improve gut health.

                                                                      Dt. Akshata Gandevikar

The Final Say

Yes! Mangoes can be an effective natural remedy for constipation due to their high Fibre content, digestive enzymes, hydration properties, and prebiotic effects. Scientific research supports their role in improving gut health. However, moderation is important to prevent any potential side effects.

FAQs

1. Is ripe or unripe mango better for constipation?

Ripe mangoes are better for constipation because they contain more fibre and sorbitol, which soften stool. Unripe ones, however, can be acidic and may cause stomach discomfort or worsen the condition.

2. Can mango cause bloating or gas?

Some people may experience bloating or gas after eating mango due to its fibre and natural sugars like fructose. Eating it in moderation and drinking plenty of water can help prevent digestive discomfort.

3. Can people with IBS eat mango for constipation?

Mango may trigger bloating or diarrhoea in some people with Irritable Bowel Syndrome (IBS) due to its high fructose and sorbitol content. It is best to eat small portions and monitor symptoms.

4. How much mango should I eat for constipation relief?

Eating one medium-sized mango (about 200-300 grams) provides enough fibre to support digestion. 

5. Can eating too many mangoes cause diarrhoea?

Yes, excessive mango intake can cause diarrhea due to its high fibre and sorbitol content. Sorbitol pulls water into the intestines, which may lead to loose stools in sensitive individuals.

References

• https://www.medicalnewstoday.com/articles/mangoes-for-constipation#:~:text=Recent%20studies%20suggest%20that%20introducing,may%20help%20encourage%20bowel%20movements.&text=Constipation%20is%20when%20a%20person,%2C%20bloating%2C%20and%20other%20symptoms.
• https://alphonsomango.in/blogs/mango-benefits/mango-for-constipation?srsltid=AfmBOooRMv-gKJIXvrguwfE9KQZfZhVI_wUc7nqSWvPbZI5jCjweA22J
• https://www.sandooksutras.com/blogs/constipation/does-mango-cause-constipation-understanding-the-connection-and-remedies?srsltid=AfmBOoo6I8--LjQfP8gaRQdsG_Xuv9ZkxwozsEqy_yyIRxMo1V01LKGJ

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