It’s no secret that prunes can help to get a sluggish system moving again.
But there’s another, lesser-known fruit that may be just as effective, if not more so, according a top digestive health doctor.
One kiwi could relieve constipation almost instantly, said Dr Karan Rajan, a London-based gastrointestinal (GI) surgeon and social media star.
Dr Rajan took to TikTok to tell his 5.3million followers of the four foods that are scientifically proven to improve your gut health.
Top of the list is the kiwifruit, which according to Dr Rajan, is rich in soluble fibre.
This is the type of fibre which attracts water to form a gel in the gut, making stools softer and increasing frequency of bowel movements.
In high doses, you get all the constipation relief of laxatives ‘without the associated sie effects,’ said Dr Rajan.
Other foods that are high in soluble fibre include figs, avocados, flax seeds and apples.
Some one in seven adults and up to one in every three children in the UK suffer with constipation at one time or another.
While suffering the problem now and then is harmless, frequent constipation is thought to be linked to an increased risk of bowel cancer.
Studies have shown that a chronic sluggish system could make you one and a half times more likely to develop digestive cancers.
This is thought to be due to toxins that gather in the gut when waste products accumulate over long periods of time.
The more often these waste products are excreted — by going to the toilet — the better.
Also on Dr Rajan’s list of gut-boosting foods is coffee.
The energising drink has been ‘consistently linked with a reduced risk of fatty liver disease and the development of liver cirrhosis,’ he said.
‘Coffee contains the double whammy of soluble fibres and polyphenols, and polyphenols act as prebiotics to feed your good gut bacteria.
Kiwi fruit is high in soluble fibre which attracts water in the gut, softening stools.
‘Coffee may also improve gut motility making it beneficial for reducing constipation.’
Instant coffee and decaf boast the same benefits, Dr Rajan added.
Third on the list is a snack he tries to eat ‘every single day’ — mixed nuts such as almonds, walnuts and pistachios.
The combination gives you a ‘diverse range of prebiotic fibres that promote microbiodiversity in your gut,’ Dr Rajan said.
He highlighted studies that suggest regular consumption of nuts — around 20 to 30 grams a day — is associated with a reduction in cancer risk, possibly by reducing inflammation in the body and improving the diversity of healthy bacteria in the gut.
The final food on his list is something that’s ‘loved by every gastrointestinal surgeon, doctor or dietitian’, according to Dr Rajan.
This is yoghurt — particularly the type that contains live active cultures like Lactobacillus and Bifidobacterium.
This can help to add to your ‘good microbial load’, Dr Rajan said, adding that yoghurt has also been shown to alleviate symptoms of irritable bowel syndrome, including constipation.
This isn’t the first time Dr Rajan has gifted his followers useful tips for constipation relief.
Last month, in a clip that’s been viewed more than 2million times, he revealed that blowing bubbles into liquid is a surefire method for helping the problem.
He explained that pretending to blow bubbles, a candle or even making elongated ‘moo sounds’ helps to contol your breathing.
Specifically, it activates the vagus nerve, which controls the body’s digestion, triggering more wave-like contractions in your intestines and making it easier to go without straining.
He said: ‘The moo sound and blowing bubbles mimics the same internal physical effect as squatting, but just with less pressure.
‘This can help the stool move through the colon by increasing the intra-abdominal pressure.’
‘Although these look silly these are diaphragmic breathing techniques which strengthen your gut brain connection,’ he added.
