The blueberry is a native fruit to North America. It can be part of a healthy, well-balanced diet and serves many functions. Blueberries have been linked to reducing free radicals, as well as improving vision, according to WomensFitness.net. A handful of blueberries can also help improve your digestion and keep you regular.
Constipation
Constipation is technically defined as having less than three bowel movements per week. Constipation can cause bloating and symptoms that can be uncomfortable and painful. When your fecal matter moves too slowly through your large intestine, your body continues to absorb the water from it. This makes for a hard, dry fecal waste that is difficult for your body to eliminate. Many factors, including your diet can cause constipation.
Fiber for Constipation
Adding fiber to your diet can relieve your constipation. When you eat enough fiber, it changes your stool into a bulky, soft form that is easier for your intestines to pass. Fiber causes the stool to absorb water making it larger and softer. A large, soft stool is easier for your intestinal muscles to move through digestion.
Laxative Properties of Blueberries
Blueberries are considered to be a high-fiber food. One cup of blueberries contains 3.48 g of fiber. Both the skin of the blueberry as well as the seeds provide valuable fiber for the colon. In addition to the fiber within a blueberry, WomensFitness.net praises blueberries for their nutrient content. Blueberries also contain sodium, copper, fructose and acids, all of which improve digestion.
Recommendations
According to the National Digestive Diseases Information Clearinghouse, most people consume only 5 to 14 g of fiber per day. However, recommendations for health are to consume 25 to 30 g per day. Adding high fiber fruits and vegetables like blueberries to your diet is an effective and healthy way to boost your fiber intake.
