May. 15. 2014
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

You can guess that one of the most common topics I discuss with my clients is regarding digestion.

I chat a lot about ways to improve digestion, how to make it more efficient, tips to decrease bloating, how to have regular bowel movements, and so much more. It’s also a topic I love talking about, I mean hey, I went to school to talk about both the in’s and out’s related to our health and digestion is a crucial topic to be on your radar. Today, I wanted to share with you all some powerful fiber-rich fruits for digestion to start incorporating into your diet to help aid in a more regular system.

Top 5 Fruits for Digestion

1. Raspberries

Just 1 cup of raspberries contains 8g of fiber (!) which is almost a third of the fiber most of us need for an entire day. They’re also lower in sugar than most fruits which can be a great choice for anyone watching their blood sugars like diabetics or simply those on a fat loss plan like many of my clients.

2. Apples

“An apple a day keeps the doctor away” – a famous phrase used by parents all over the world to get their little ones to eat fruit, but it really does have something to it! Having a healthy digestive tract is imperative for our overall health. After all, it’s how our bodies absorb and utilize all those amazing nutrients we consume. Apples contain a unique type of fiber called pectin, which has been shown to help improve digestion because of it’s soluble nature and ability to bind to cholesterol or toxins in the body and “get rid of them”.

3. Figs

Figs are one of my absolute favorite fruits for digestion, and I really feel these are a treat because they’re so delicious and sweet. 1 cup of dried figs contains roughly 15g of fiber (note this is a LARGE serving, but you get the idea). Just 1 large raw fig contains 2g of fiber all on its own. Try adding these to salads, sandwiches, in smoothies, or topped on porridges.

4. Prunes

Prunes are simply dried plums. One of the most well-known fruits for digestion out there due to their natural laxative effect on the body. Interestingly prunes contain a compound called dihydroxyphenyl isatin, which helps stimulate the intestines to contract and move. Prunes contain a great amount of both soluble and insoluble fibers which helps the body get rid of waste, add bulk to the stool, and in general move moves things along. They also contain sorbitol, which loves water and will take any water it can get and push it in the digestive tract making it easier and softer to pass. To top it off, prunes contain loads of minerals especially magnesium which again, helps overall digestion because magnesium relaxes smooth muscles (i.e. the digestive tract muscles).

5. Bananas

Not only do bananas contain fiber (about 3-4g of fiber per banana), they also contain that special fiber called pectin which has been shown to help decrease and heal stomach ulcers as well as providing a healthy dose of prebiotics for our bodies to utilize as food for the good bacteria in our guts (probiotics).

*Bonus* Avocados.

Avocados are on my list of digestive friendly “fruits” as well, and even though I categorize avocados as a healthy fat, they’re technically a fruit. Avocados contain great amounts of fiber as well as healthy fats to keep our digestion moving along and lubricated.

Be sure to share this post with friends and family to help them learn the basics of the best fruits for digestion. And feel free to share your favorites in the comments below or on social media using #nutritionstripped.

xx McKel