It's no secret that prunes help restore the normal functioning of the digestive system.
But there's another, lesser-known fruit that may be just as effective, if not more so, according to a renowned digestive health doctor.
A kiwi can relieve constipation almost instantly, said Dr. Karan Rajan, a London-based gastrointestinal (GI) surgeon and social media star.
Dr. Rajan shared with his 5.3 million TikTok followers four foods that are scientifically proven to improve gut health.
At the top of the list is kiwi fruit, which according to Dr. Rajan, is rich in soluble fiber.
This type of fiber attracts water and forms a gel in the intestines, making stools softer and increasing the frequency of bowel movements.
At high doses, you get all the benefits of laxatives 'without the associated side effects,' Dr. Rajan said.
Other foods rich in soluble fiber include figs, avocado, flax seeds, and apples.
Around one in seven adults and up to one in three children in the UK experience constipation at some point in their lives.
While the occasional problem is harmless, frequent constipation is thought to be linked to an increased risk of bowel cancer.
Studies have shown that a chronically sluggish system can make you one and a half times more likely to develop digestive cancers.
It is thought that this occurs due to toxins that accumulate in the intestines when waste accumulates for long periods.
The more often these wastes are removed — by going to the toilet — the better.
Also on Dr. Rajan's list of gut-healthy foods is coffee.
Energy drinks are 'consistently associated with a reduced risk of fatty liver disease and the development of cirrhosis of the liver,' he said, GazetaExpress reports.
“Coffee contains the dual combination of soluble fiber and polyphenols, and polyphenols act as prebiotics to feed good gut bacteria.
“Coffee can also improve intestinal motility, making it useful for reducing constipation.”
Instant and decaffeinated coffee have the same benefits, Dr. Rajan added.
Third on the list is a food he tries to eat 'every day' — mixed nuts like almonds, walnuts, and pistachios.
The combination provides a 'diverse range of prebiotic fibers that promote microdiversity in your gut,' Dr. Rajan said.
He highlighted studies suggesting that regular consumption of nuts — about 20 to 30 grams per day — is linked to a reduced risk of cancer, possibly by reducing inflammation in the body and improving the diversity of healthy bacteria in the gut.
The last food on the list is something that 'every gastrointestinal surgeon, doctor or dietitian loves,' according to Dr. Rajan.
This is yogurt — especially the kind that contains active cultures like Lactobacillus and Bifidobacterium.
This can help increase the 'good microbial load,' Dr. Rajan said, adding that yogurt has also been shown to ease symptoms of irritable bowel syndrome, including constipation.
This is not the first time Dr. Rajan has shared helpful tips for relieving constipation with his followers.
Last month, in a video that has been viewed more than 2 million times, he revealed that blowing bubbles into a liquid is a safe method to help with this problem.
He explained that blowing bubbles, a candle, or making prolonged 'muu' sounds helps control breathing.
Specifically, this activates the vagus nerve, which controls the body's digestion, prompting more wavelike contractions in your intestines and making it easier to move without straining.
"The 'moo' sound and blowing bubbles mimic the same internal physical effect as sitting in a squat position, but with less pressure," he said.
“This can help stool pass through the colon by increasing intra-abdominal pressure.”
"Although these sound funny, these are diaphragmatic breathing techniques that strengthen the connection between your brain and your gut," he added. /Express newspaper/
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