6 Benefits of Plums for Maintaining Digestive Health High in Fiber
Plums are one type of fruit that has a lot of fiber content compared to other fruits, so it is very effective for regulating the digestive system. One case study conducted by health experts in the field of digestion said that prunes and dried plums were more effective in treating constipation than other drugs.
According to the USDA Food Data Center, plums are the best source of nutrients and vitamins, because they contain Vitamin A, Vitamin C, Folic Acid, and Vitamin K. In addition, plums are also a source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin). ), Vitamin B3 (Niacin), Vitamin B6 and Vitamin E.
Apart from being a source of several vitamins that I just mentioned, it turns out that plums also contain several nutrients and minerals such as Potassium, Fluoride, Phosphorus, Magnesium, Iron, Calcium and Zinc. However, it turns out that plums are also very high in fiber but very low in calories, so it will not cause harmful fat accumulation in the human body.
Why Are Plums So Good For Digestion?
1. Relieves Constipation Disorders
Basically, plums keep the digestive system running optimally. That's because plums contain sorbitol, a sugar alcohol that acts as a natural laxative.
Because plums are one type of traditional medicine which is believed to have a very high antioxidant content so that it can work wonders in the body.
Although consuming plums is very good for alleviating constipation problems, please note that for those of you or your family who have a history of diuretic disease, it is not recommended to consume plums.
2. Launching Defecation
As I explained in the previous point that prunes contain a lot of fiber, so that when the formation of stool does not become hard, so it is able to launch a bowel movement.
Pectin, Fructose and Sulfur are found in plums which have the benefit of helping food move in the large intestine very optimally. In addition, several other nutritional content of plums is also very effective for expelling stool.
According to the National Eating Disorders Association (Via Livestrong) eating foods with laxative effects that are too excessive or dependent can cause electrolyte and mineral imbalances, which can cause damage to the nerves and muscles of the colon.
3. Improve Digestive Health
Plums contain Sorbitol and Chlorogenic Acid which have a function to increase the frequency of bowel movements. So when you consume 1 or 2 prunes it can help maintain digestion in accordance with bowel movements.
4. Prevent Colon Cancer
The most important benefit of consuming plums on a regular basis is that it is very effective in preventing cancer in the colon. According to several scientists at Texas A & M University say that they have found plums can change the biochemistry of the colon.
In addition, several studies conducted by health experts also say that consuming plums every day can increase the microbiota, which is one type of good bacteria found in the large intestine that is able to reduce the risk of developing cancer in these organs.
Plums are indeed very well known for their mild laxative properties that are able to keep digestion working regularly, reducing the risk of developing colon cancer with high dietary fiber and polyphenol content.
5. Contains Phenolic Compounds
Plums are indeed one type of fruit that contains phenolic and metabolic which are good bacteria found in the urinary tract and digestive tract. Basically, phenolics work as antioxidants that work as a neutralizing oxidant effect from free radicals that can damage DNA.
6. Contains High Fiber
Plums do contain insoluble fiber, but have a role to provide food for good bacteria in the digestive tract. So that the presence of fiber in plums is able to increase the number of good bacteria so as to keep digestion in a state of health.
Good bacteria have a very important role to protect from pathogenic bacteria, which is one type of bad bacteria that causes disease and prevents survival in the digestive tract.
Plums contain 3 grams of fiber and sorbiol, this amount is already 10% of the recommended daily fiber intake of 25-35 grams of fiber. Half of the fiber is insoluble, making it easier for food to move through the digestive tract quickly and smoothly.
Amy Gorin, MS, RDN and owner of New York City-based Amy Gorin Nutrition, says that the sorbitol content in plums has mild laxative properties and is believed to be able to aid and stimulate digestion by aiding the transfer of water to the large intestine.
Plums are indeed very effective for smooth bowel movements, so please note that do not consume them too often. Because consuming too much fiber can cause stomach cramps, so it is very important to pay attention to consuming a portion of plums.
Before I close this article it is very important to remember that do not consume too many plums because it can increase weight quickly, That's because 6 prunes contain 137 calories of calories and 21.7 grams of sugar, so make sure to control portions when eat plums. Regards