Mango For Constipation: Benefits And Ways To Prepare It
Due to its fiber and polyphenol content, mango is one of the best fruits to deal with constipation naturally and without the need to resort to laxatives chemicals.
Mango is one of the fruits that can help combat the symptoms of slow digestion. Due to its contribution of dietary fiber, it improves digestion and facilitates the elimination of waste retained in the colon. How to prepare mango for constipation?
Although many people turn to synthetic laxatives when they have this problem, natural options like mango are more advisable. This fruit does not produce unwanted side effects and can be incorporated regularly in the diet.
It is also a good option to give the body an “extra” energy, since its sugars are slowly absorbed and do not raise blood glucose. Below we want to share in detail its properties and some recipes to enjoy it.
Benefits of mango for constipation
Mango is a delicious sweet fruit that comes from a tree of the Anacardiaceae family of the genus Mangifera . It is available in different varieties, which can be red, yellow or green. Its shape is rounded and its shell is thick and smooth.
Since ancient times it has stood out as a beneficial food for human health, since it is a source of vitamins A, B and C and minerals such as potassium, calcium and magnesium.
In addition, it has a significant dose of dietary fiber and antioxidants. It should be noted that vitamin C is an essential nutrient for improving the functioning of the immune system, according to a study published in Nutrients .
In addition, its fiber contributions are what make it good for fighting constipation. This substance, added to its water content, optimizes the functions of the digestive system and helps regulate intestinal peristalsis.
Other benefits of mango for constipation come from its polyphenols, substances with antioxidant action that have been shown to help reduce inflammation.
Its assimilation in the body improves the composition of the intestinal microbiota and stimulates the elimination of toxins.
On the other hand, the vitamin C it contains is also capable of inhibiting the effects of free radicals, according to current evidence.
How to prepare mango for constipation?
The traditional way to consume mango for constipation is in its natural, raw and ripe state. A small unit or ¾ cup minced is the appropriate serving to obtain this benefit.
Now, its properties can be enhanced if we mix it with other ingredients. Although that means adding a few calories, they are ideal options to treat this problem without having to resort to synthetic laxatives. Give them a try!
Mango and oatmeal smoothie
Combining the mango with oat flakes we can obtain a smoothie with a high content of dietary fiber, ideal for dealing with constipation. In turn, it is a satiating drink that controls cravings for eating without adding too many calories.
Ingredients
- 1 ripe mango
- 2 tablespoons of rolled oats (30 grams).
- 1 glass of water (200 milliliters).
- 2 tablespoons of honey (50 grams).
Preparation
- First, chop up the flesh of a ripe mango.
- Pour it into the blender and add the oatmeal and the glass of water.
- Then, process for a few minutes, until you get a homogeneous drink.
- Serve it and sweeten it with the tablespoons of honey.
Consumption mode
- Take the smoothie on an empty stomach or as part of breakfast.
- Repeat its intake at least 3 times a week.
Healthy mango mousse
This mousse is a healthy recipe to enjoy the benefits of mango for constipation. It is a good option for children, as they find it very attractive and delicious. It can be consumed for breakfast or as a snack.
Ingredients
- 1 sheet of unflavored gelatin.
- ½ cup of water (125 milliliters).
- 4 ripe mangoes.
- 1 glass of low-fat plain yogurt (200 milliliters).
Preparation
- First, dissolve the unflavored gelatin in half a cup of boiling water.
- Next, cut the ripe mangoes into several pieces and add them to the blender.
- Add the yogurt and the dissolved gelatin and process for a few minutes.
- Transfer the mixture to a glass container and put it in the refrigerator.
Consumption mode
- When dessert is ready, have a small portion for your breakfast. If you like, repeat this when you feel hungry between meals.
Mango smoothie with coconut milk
Another smoothie with mango for constipation is the one made with coconut milk. Due to its contribution of fatty acids and amino acids, it is an energy drink that also helps improve sports performance.
Ingredients
- 2 ripe mangoes.
- 1 glass of coconut milk (200 milliliters).
- Ice cubes (to taste).
Preparation
- Peel the ripe mangoes and cut them into several pieces.
- Next, put them in the blender glass and process them with the coconut milk.
- Lastly, add ice to taste and serve.
Consumption mode
- Drink the drink in the middle of the morning, at least 3 times a week.
Introduce the mango in the diet
Do you feel heaviness in your stomach? Are you having digestive difficulties and constipation? Do not hesitate to take advantage of the mango as a remedy to combat it. As you can see, it is very nutritious and can be added to the diet in various ways.
