Fruits that help in digestion

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Written by Dr. Shyam Sundar Gupta, PhD, Medically Reviewed by Dr. Ajay Kumar Tiwari, MD (Ay.)

Some people have digestive problems like bloating, gas, cramping, abdominal pain, constipation, and diarrhea. However, e healthy person may suffer digestive problems due to lack of fiber or probiotic-rich foods in their meal. Here are the some fruits to aid your digestion.


The papaya fruits have beneficial effects on digestion. This fruit contains digestive enzymes such as papain, chymopapain, papaya protease III and lipases. The papain shows physiological digestion due to enzymatic activity. This enzyme gives relief from maldigestion and flatulence (1).


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Bromelain is a digesting enzyme found in high quantity present pineapple stem that is a waste byproduct (2, 3). It is absorbed in intestine of human without any degradation and losing its biological property (4). Bromelain is easily available as a food supplement in the open market. Therefore, pineapple stem may be used to improve the digesting system.


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Apple peels contain 1.21% pectin, a water soluble polysaccharide which bypasses enzymatic digestion of the small intestine, but it is simply degraded by the colon microflora (5, 6). Malic acid is the main organic acid found in apple fruits, and it also helps in the digestion process (7). Therefore, apple may be consumed for better digestion.


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Apricots contain bioactive molecules such as carotenoids, neochlorogenic acid, catechins, caffeic acid, which can improve the digestion system (8). It has high fiber content that improves bowel regularity, prevents constipation and improves colon health. Therefore, apricots may be used for improved digestion.


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Actinidin is a proteolytic enzyme from green kiwifruit help in protein digestion both in the stomach and small intestine. The kiwifruit enhances digestion of protein of milk, meat, and soy better than pepsin alone. The consumption of two kiwifruit has been found to reduce gastrointestinal transit time, and improve, the stool regularity, and measures of intestinal comfort (9).


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One-half of an avocado (68 g) contains 4.6 g dietary fiber that has been frequently related to a healthy digestive system. It may also decrease blood cholesterol levels and prevent constipation by making good bowel movement.  Avocados also work as a probiotic and improve the microflora of the intestines (10, 11). Therefore, the avocado may be taken for healthy digestion and preventing constipation.

Note: Please consult your family doctor before applying any health tips of Amrit Health Tips website (