Berries For Weight Loss & Colon Cleansing

Berries have been promoted as foods that prevent cancer and preserve youth. They are also touted for their abilities to cleanse the colon and spur weight loss, but these benefits are exaggerated and misleading. While berries contribute flavor and texture with few calories, they do not play a role in cleansing the colon beyond the activity of their fiber and seed content.

Nutrition Facts

The U.S. Department of Agriculture National Nutrient Database shows that berries are low calorie foods that are rich in nutrients. One cup of halved strawberries provides 49 calories, 3 g fiber, as well as potassium, vitamin C and folate. One cup of blueberries contains just 84 calories, 4 g fiber, calcium, magnesium, phosphorus, potassium, vitamin C, folate, choline, vitamin A and vitamin K.

Health Benefits

The American Institute for Cancer Research notes that berries are currently being researched for their vitamin C, antioxidant and phytochemical content. These nutrients may help prevent certain forms of cancer from developing or spreading, and berries are a good source of them. As a snack, berries are satisfyingly sweet when in season, and they serve as a lower calorie treat that fits into most diets. The antioxidants may also help to resist oxidative damage that can contribute to aging, cardiovascular disease, arthritis, diabetes and high blood pressure.

Weight Loss

Because berries are low in calories and high in nutrients, they are beneficial in weight loss plans. MayoClinic.com reports that diets that emphasize lower-calorie, higher-nutrient foods, such as berries, will help you feel fuller on fewer calories. The fiber content of berries contributes to feelings of fullness and satisfaction. In addition, you gain the benefits of the nutrients that those foods provide. The result is that you can lose weight without feeling deprived.

Colon Cleansing

The fiber content of berries also helps bulk up stool and helps prevent constipation. Regular, comfortable passage of stool helps keep your colon healthy. By this definition of colon cleansing, berries play a role in providing bulk. But this action should not be confused with colon irrigation, which is a different practice altogether. Consuming 25 to 30 g of fiber daily is important to prevent constipation, maintain a healthy colon and prevent disease.

Misconceptions

Supplements promoted for cleansing the colon and causing weight loss have sometimes included berries, including acai berries, as foods that are both high in fiber and antioxidants. The Food and Drug Administration has halted the sale of several such supplements because their claims, including the claim that colon cleansing causes weight loss, are misleading, unproven or insufficiently researched. While consuming whole berries for weight loss and fiber content is healthful, consuming a berry-based supplement does not provide the same benefits.