Mangoes get the intestines going

Christiane Fux studied journalism and psychology in Hamburg. The experienced medical editor has been writing magazine articles, news and factual texts on all conceivable health topics since 2001. In addition to her work for, Christiane Fux is also active in prose. Her first crime novel was published in 2012, and she also writes, designs and publishes her own crime plays.

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Eating a mango helps relieve constipation better than the same amount of powdered fiber. The reason for this are certain secondary plant substances that are found in tropical fruits.

“The bioactive polyphenols reduce inflammatory processes in the intestine and change the microbiome,” explains study director Susanne Mertens-Talcott. Dietary fiber supplements and laxatives may also help with constipation. "But they do not work against all symptoms such as inflammation".

Five grams of fiber daily

The researcher and her team had recruited a total of 36 women and men who suffered from chronic constipation. Half of them ate 300 grams of mango meat a day for four weeks. The rest of them mixed five grams of fiber powder into their food every day, which is equivalent to the fiber content of a mango.

Fruit beats powder

Daily meals were carefully recorded to ensure that participants did not change other factors in their diet as well. At the beginning and at the end of the study, the degree of constipation that the participants suffered from was examined.

Improved complaints, healthier bowels

The symptoms had improved in both groups. However, the group of mango eaters had benefited more. Both the frequency of bowel movements and the consistency of the stool were better for them. In addition, the researchers found larger amounts of short-chain fatty acids, which speaks for a healthier intestinal flora. Mango consumption also reduced certain biomarkers associated with inflammatory reactions.

Around 5 to 15 percent of Germans suffer from chronic constipation. A low-fiber diet, sedentary lifestyle, and insufficient fluid intake all increase the likelihood of developing constipation.

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