Constipation is the backup of stool in the bowels that can cause uncomfortable abdominal pain and rectal pain when trying to pass hard stools. In most cases, constipation is caused from a lack of fiber in the diet and poor fluid intake. However, certain medications or medical disorders, such as a spinal cord injury or an underactive thyroid, can cause constipation. Certain fruits are full of fiber and fluid, which acts as a laxative; they may soften your stools and allow a more comfortable bowel movement.
Laxative Effects of Fiber
According to Medline Plus, a service of the National Institutes of Health, a common cause of constipation is a lack of fiber and water in the diet. The colon is responsible for absorbing certain nutrients and water from the food you eat and beverages you drink. Fiber acts as a sponge to push waste material through the colon and to the rectum to be expelled, similar to a laxative. For fiber to be effective, the stool in the colon must be moist. When fiber and water are lacking, stool settles in the colon and becomes hard. Therefore, increasing your fiber and water intake with fruits is important in preventing constipation.
Recommended Amount of Fiber
In order to prevent constipation, you must eat the recommended amount of fiber to create laxative effects. MayoClinic.com states that women should eat 21 g to 25 g of fiber per day, and men should eat between 30 g and 38 g of fiber per day. If you are eating the recommended amounts of fiber and are not getting laxative effects, you may need to eat more. If there still is no improvement, you should contact your doctor. Try eating fruits with each meal, and snack on fruits throughout the day to increase your fiber intake.
Fruits Highest in Fiber
Not all fruits contain the same amounts of fiber. Specifically, raspberries, pears and apples with the skin, contain the highest amounts of fiber. MayoClinic.com states that one cup of raspberries contains 8 g of fiber. In comparison, one medium pear contain 5.5 g of fiber and one medium apple contains 4.4 g of fiber. Therefore, including three to four servings of high-fiber fruits will significantly help you increase your fiber intake to promote laxative effects.
Importance of Water
Although increasing your fruit intake will help you increase your fiber intake, you need to stay hydrated to get the full laxative effects of fruits. MayoClinic.com states that you should drink at least eight 8 oz. glasses of water per day to ensure adequate fluid intake. Another way to know if you are properly hydrated is to see if you urinate at least 1.5 liters of light yellow urine per day and rarely feel thirsty.
