Doctor recommends 4 fruits to aid digestion and bowel movements

"Post-meal drowsiness" might be linked to indigestion. A doctor recommends consuming 4 types of fruit, which not only aid digestion but also help increase bowel movement frequency. One of these fruits even has the added benefit of potentially reducing the risk of colorectal cancer.

In an Instagram video, American gastroenterologist Dr. Saurabh Sethi suggests that if you often feel bloated, heavy, or sleepy after meals, you can try incorporating the following 4 fruits to help with digestion and bowel movements. Notably, one of them may help prevent colorectal cancer:

1. Kiwifruit

Kiwifruit contains an enzyme called actinidin, which helps break down proteins. Research indicates that consuming two to three kiwifruits daily for at least four weeks can effectively increase bowel movement frequency.

2. Papaya

Eating papaya can aid digestion and reduce bloating. According to a 2024 study published in Aquaculture Science and Management, papain, an enzyme in papaya, is an excellent "natural digestive catalyst" that helps improve digestive function.

3. Green Banana

Rich in resistant starch and pectin, both types of fiber act as prebiotics. They support the growth of beneficial gut bacteria, aiding digestion, maintaining immune system health, even supporting mental well-being, and helping to stabilize blood sugar levels.

4. Guava

Chronic constipation significantly increases the risk of colorectal cancer because prolonged exposure to harmful substances can damage the delicate lining of the colon and rectum. Guava is rich in vitamin C and dietary fiber, which help move food and waste through the digestive tract, thereby preventing constipation. This reduces the time potential toxins are in contact with the intestinal lining, subsequently lowering the risk of colorectal cancer.

How Much Fruit Should You Eat Daily?

The Hong Kong Department of Health promotes the "2 Plus 3 Every Day" campaign, which recommends eating 2 servings of fruit and 3 servings of vegetables daily (1 serving ≈ 250-300ml):

Examples of 1 serving of fruit:

• 2 small fruits (e.g., plums)
• 1/2 large fruit (e.g., grapefruit)
• 1 medium-sized fruit (e.g., apple)
• 1/2 bowl of chopped fruit or fruit pieces

Examples of 1 serving of vegetables:

• 1/2 bowl of cooked gourd/vegetables (e.g., winter melon, spinach)
• 1 bowl of raw salad vegetables
• 1/2 bowl of cooked vegetables (e.g., broccoli, carrots)

What Factors Commonly Lead to Indigestion?

According to information from the Hong Kong Department of Health, indigestion generally refers to symptoms of discomfort in the upper abdomen or digestive tract. These include upper abdominal pain, nausea, bloating, loss of appetite, acid reflux, and belching. Factors that can lead to indigestion in older adults include:

• Physiological Changes: Reduced saliva, gastric juice, digestive enzymes, and bile, affecting digestive function.
• Chewing Difficulties: Tooth loss, toothache, or ill-fitting dentures can hinder effective chewing of food.
• Lack of Exercise: Infrequent physical activity can slow down intestinal motility.
• Stress: When stressed and breathing rapidly, people often swallow excessive air, leading to bloating.
• Poor Lifestyle Habits: Overeating, irregular eating patterns, smoking, and excessive alcohol consumption.
• Medications: Certain drugs like aspirin and non-steroidal anti-inflammatory drugs (NSAIDs).