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Fruits can be excellent laxatives. Provided you choose them well. For the Top Santé editorial staff, Raphaël Gruman, nutritionist, reviews the 7 fruits to put on the plate if you are prone to constipation.

About 1 in 3 people are prone to constipation and this inconvenience mainly affects the fairer sex.

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What Causes Chronic Constipation

We speak of constipation when the time of stool emission is lengthened, on average, less than three times a week or, when the feces become harder and make defecation difficult.

This phenomenon can be favored by several factors, including your way of life. A change in eating habits, a trip or a stroke of stress are alterations likely to slow down transit.

Thanks to their fiber and their high water content, certain fruits are allies against constipation

Besides sex, age can also make it conducive to constipation. People over the age of 55 would have 5 times more risk to be constipated. There sedentary lifestyle and certain medications can also be singled out. Mention is made, for example, of certain cough suppressants, painkillers, antidepressants or drugs used against gastric acidity which are known to promote constipation.

If episodes of constipation are common, start by rethinking your plate. THE low fiber diets can explain transit problems.

Limit starches, red meats, sweets and soft drinks. They will only promote episodes of constipation.

It is important to drink plenty of water, 2 liters per day including 1 liter of water rich in magnesium. In addition: physical activity to strengthen the abdominal strap. Walking (or running) to promote peristalsis (muscle contractions allowing the progression of stool in the intestine) “, recommended Raphaël Gruman, nutritionist.

THE fibers food present in fruits, vegetables or cereals play an important role in digestion. Some studies have already proven that they also participate in the prevention of certain digestive cancers.

There are indeed several fruits recommended in case of constipation for two main reasons: their fiber content and/or their high water content. “, adds our expert.

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2/7 –

“This fruit is super rich in fiber, which makes it beneficial against constipation, explains Raphaël Gruman. However, it is preferable to soak it beforehand to hydrate it even more”.

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3/7 –

ripe banana
It is very rich in sugars which have a laxative effect combined with the good fiber content.

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4/7 –

“Its pectin, which forms a gel on contact with water, allows the stool to pass through the colon more quickly”, describes the nutritionist.

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5/7 –

Expert recommends fig for its soft fiber content.

© Shutterstock / Anna Shepulova

6/7 –

Like figs, rhubarb is recommended because it has soft fibres.

© Shutterstock / Alesia.Bierliezova

7/7 –

The kiwi
“It is very rich in fiber but above all, it involves a good balance between soluble and insoluble fibre. It is therefore very effective against constipation,” says Raphaël Gruman.

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