As food travels through the digestive system, the body absorbs nutrients for use in other organs. The large intestine, also known as the colon, absorbs some vitamins, processes fiber and stores solid waste before passing it out of the body. Eating fruits helps to maintain the health of the colon, and has some colon-cleansing benefits.
Role of Fiber
Fiber absorbs water in the intestines, which softens the stool and makes it easier to eliminate from the colon. Fruits contain both soluble and insoluble fiber. Soluble fiber, found in citrus fruits, forms a gel when placed in water. Insoluble fiber, also known as roughage, appears in the skins of fruit. Although fiber helps you feel fuller, it does not add calories to your diet because the body cannot digest it.
Fruit Selection
Select high-fiber fruits to achieve the best results. High-fiber fruit contains more than 2 g of fiber per serving, according to the University of Wisconsin. Examples of high-fiber fruits include raisins, dates, pears, avocados, blackberries, prunes, oranges, blueberries, raspberries and apples. Several servings of low-fiber fruits provide the same amount of fiber as one serving of high-fiber fruit. Low-fiber fruits contain fewer than 2 g of fiber per serving. Examples of low-fiber fruits include strawberries, cherries, nectarines, peaches, bananas and pears.
Effects
Adding more fruit to your diet has several colon-cleansing effects. In addition to softening stool, the fiber in fruit also increases the weight of stool. This prevents constipation and it makes it easier to have normal bowel movements. If you have difficulty with loose stools, the fiber absorbs excess water in the intestines and makes the stools more solid.
Benefits
Fruit has several advantages over other colon-cleansing methods. Colonic irrigation and over-the-counter colon-cleansing supplements may lead to dehydration, electrolyte imbalances, nausea, vomiting and other side effects. Fruits provide a natural alternative to harsh chemical cleansers that increase the risk for serious complications. Fresh fruits also cost less than many colon-cleansing products, making them a less expensive alternative to products that promise colon-cleansing and detoxification benefits.
Tips
Since the skin contains much of the fiber in a piece of fruit, do not peel your fruit before eating it. Make it easier to get the colon-cleansing effects of fruit by adding a serving of fruit to each meal or snack. Eat a whole orange at breakfast, or add a cup of blueberries to your morning cereal. Add some fiber to your lunch by packing a pear or cup of blackberries with your sandwich. Create a nutritious dessert by layering fresh strawberries and blueberries with low-fat yogurt in a parfait glass.
Member Comments