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ProbioticyogurtKombucha and Sauerkraut are rockstars in improving the health of incidents, but fermented foods are not your ally than when you try to spend less time in the toilet. A new driverto studypublished in theMolecular nutrition and food research Journal found that mangoes can help relieve chronic constipation, which folds 20% of Americans.

Mangoes can help reduce constipation

The researchers at Texas A & M University have divided 36 adults with chronic constipation into two groups and studied them for four weeks. A group has eaten an entire mango (300 grams) every day, while the other group has consumed a daily spoon of a soluble complement of psyllium fiber (business found in Metamucil). The fiber supplement contains the same amount of fiber as an entire mango. At the end of the four weeks, the researchers found that the exotic fruits contributed significantly to the symptoms of constipation among participants as the fiber supplement. More specifically, Mangos has improved the frequency of stool, coherence and form, in addition to developing a better intestinal microbial composition and reducing inflammation.

"Our results suggest that Mango offers an advantage over fiber supplements due to bioactive polyphenols contained in mangos that have helped reduce inflammation markers", Susanne U. Mertens-Talcott, author of the corresponding study and teacher Aggregated in the Department of Nutrition and Food Science at Texas A & M University, said in aPress release. "[Mango polyphenols] have changed the microbiome makeup, which includes billions of bacteria and other microbes living in our digestive tract," said Mertens-Talcott. "Fiber supplements and laxatives can help the treatment of constipation, but they may not fully treat all symptoms, such as intestinal inflammation," she added.

The next time you want to move faster objects, give up the laxatives and cut mango to collalation or even throw it into a smoothie before bedtime with a splash of unsweetened almond milk and cottage cheese for a breakage. Slow digestion. Looking to further reduce discomfort? Associate the fruit with these30 best foods for constipation relief.