Mango In Case Of Constipation: Benefits And How To Consume It
Mango is one of the ideal fruits to combat the symptoms of slow digestion. Thanks to its supply of dietary fiber, it improves digestion and facilitates the elimination of waste substances left in the colon. But how can we consume mango in case of constipation?
Many resort to synthetic laxatives to cope with this ailment, yet natural alternatives such as mango are not out of the question. This fruit produces no side effects and can be eaten every day.
Positive effects of mango in case of constipation
Mango is a delicious fruit with a sweet flavor, which comes from a tree belonging to the Anacardiacea family , of the Mangifera genus . This fruit comes in several varieties and can show a red, yellow or green color. The shape is round, while the skin is thick and smooth.
Since ancient times, mango has stood out as a food rich in properties for human health, as it is a source of vitamins A, B and C, as well as minerals such as potassium, calcium and magnesium. In addition, it contains a considerable amount of dietary fiber and antioxidants.
Its fiber content makes it an excellent ally against constipation. These substances, together with its water content, optimize the functions of the digestive system and help regulate intestinal peristalsis.
Other benefits of mango in case of constipation are due to its polyphenols. These are antioxidant substances that help calm inflammation. When absorbed by the body, they improve the composition of the intestinal microbiota and eliminate toxins.
It is also a good supplement to strengthen the immune system, as its vitamin C can cover up to 41% of the body’s needs. This nutrient inhibits the effects of free radicals and increases the presence of antibodies.
How to consume mango in case of constipation?
In most cases, mangoes are eaten ripe and natural. A small serving or 3/4 cup of chopped mango is the recommended serving to benefit from its properties.
We can intensify its effects by mixing it with other ingredients. Although the latter option involves adding some caloric intake to our diet, it is a valid alternative to treat constipation without having to resort to synthetic laxatives. Try it!
Mango and oat smoothie
By mixing mango and oat flakes we will obtain a smoothie rich in dietary fiber, ideal for fighting constipation. It is a satiating drink that controls nervous hunger without adding too many calories.
Ingredients
- 1 ripe mango
- 2 tablespoons of rolled oats (30 g)
- 1 glass of water (200 ml)
- 2 tablespoons of honey (50 g)
Preparation
- Peel the mango.
- Put the pulp in the blender, add the oats and the glass of water.
- Blend for a few minutes until you get a smooth drink.
- Serve and sweeten with honey.
Mode of consumption
- Drink the smoothie on an empty stomach or for breakfast.
- Repeat the intake at least 3 times a week.
Nourishing mango mousse
This mousse is a healthy recipe to fully enjoy the benefits of mango in case of constipation. This is a good option, suitable for children as it is delicious and appetizing. It can be consumed for breakfast or as a snack.
Ingredients
- 1 sheet of tasteless gelatin
- 1/2 cup of water (125 ml)
- 4 ripe mangoes
- 1 glass of low-fat plain yogurt (200 ml)
Preparation
- Dissolve the tasteless gelatin in half a cup of boiled water.
- Cut the fruit into small pieces and put it in the blender.
- Add the yogurt, the melted gelatin and blend for a few minutes.
- Pour into a glass container and keep in the fridge.
Mode of consumption
- When the dessert is ready, eat a small portion for breakfast. If you prefer, eat another slice as soon as you feel hungry between meals.
Mango smoothie with coconut milk
Another mango-based smoothie to drink in case of constipation is the one made with coconut milk. Thanks to its contribution of fatty acids and amino acids, it is an energy drink that also improves sports performance.
Ingredients
- 2 ripe mangoes
- 1 glass of coconut milk (200 ml)
- Ice cubes (to taste)
Preparation
- Peel the fruit and cut it into pieces.
- Put in the blender and blend with the coconut milk.
- Add ice to your liking and serve.
Mode of consumption
- Drink this smoothie mid-morning, at least 3 times a week.
Do you feel a feeling of heaviness in the stomach? Do you have digestive difficulties and suffer from constipation? Do not hesitate to use the benefits of mango as a remedy to combat the problem. As you may have noticed, this fruit is very nutritious and can be included in the everyday diet in several ways.
