Is it a myth or fact that dragon fruit is laxative? The media space is flooded with videos claiming dragon fruit is laxative. If dragon fruit laxative then which one, is yellow dragon fruit laxative or red dragon fruit a laxative? I am going to bust it with facts and figures.
Some of you may have prior knowledge of dragon fruit, but still, I would like to give a small intro to dragon fruit before starting this interesting investigative journey with me. let you allow me to explain what dragon fruit is, what are varieties, and what mystery is hidden in it. Which beneficial nutrients do dragon fruit have that are beneficial for our healthy digestive system?
Contents
What is Dragon Fruit?
Locally known as Pitaya or Pitahaya, and popularly worldwide known as Dragon fruit, is a tropical fruit. Dragon fruit is a native fruit of Central America, Southern Mexico, and along the Pacific coasts of Guatemala, Costa Rica, and El Salvador.
The Botanical or scientific name of Dragon Fruit is Hylocereus Undatus.
After gaining worldwide popularity pitaya is now cultivated in almost all tropical and subtropical regions like East Asia, South Asia, Southeast Asia, the United States, the Caribbean, and Australia.
Dragon Fruit Varieties
There are three main varieties of dragon fruits, the pink skin with white flesh is the most common one. Other varieties are red skin with red flesh and yellow skin with white flesh. For more details you may read my article (All About Dragon Fruit).
The yellow dragon fruit is the sweetest among them.
Besides the taste, all varieties bear almost the same amount of nutrients, vitamins, and minerals. So it ends the debate about whether red dragon fruit natural laxative or yellow dragon fruit natural laxative. Whether red dragon fruit for constipation or yellow dragon fruit for constipation.
So it is up to you what you are picking. The vitamin and mineral list of dragon fruit is long. There are about 50 types of essential nutrients found in dragon fruit.
What Makes Dragon Fruit A Natural Laxative?
How useful: Dragon fruit for constipation?
Let’s discuss the hidden details of dragon fruit that can help in constipation and maintaining a healthy digestive system, and what makes dragon fruit a natural laxative. I am going to focus only on those substances which are related to our digestive system.
In 100 grams of dragon fruit, it contains about 3/4th of water, 15.2 grams of carbohydrates, 9.75 grams of sugars, and 3.1 grams of dietary fibers.
Water in Dragon Fruit
The water in dragon fruit is good for your body because it helps keep you hydrated. Staying hydrated is important for various bodily functions, like digestion, regulating body temperature, and overall health.
Carbohydrates in Dragon Fruit
There are about 15.2 grams of carbs present in 100 grams of dragon fruit. Carbohydrates are our body’s main fuel source which provides us energy for all of our activities like play, learn, and grow.
- Dragon fruit contains a special type of prebiotic carbohydrate called Oligosaccharides, these are short-chain sugars.
- Prebiotic oligosaccharides play an interesting role in digestion, which are not fully absorbed by the small intestine. Instead, they travel to the large intestine, where they become food for the good bacteria.
- A flourishing population of strong good bacteria supports digestion, improves nutrient absorption, strengthens the immune system, and even reduces inflammation.
- A healthy gut succeeds in tackling certain digestive issues like constipation and irritable bowel syndrome.
Sugars in Dragon Fruit
There are about 9.75 grams of sugar present in 100 grams of dragon fruit. Various sugars present in dragon fruit make it sweet.
But how does sugar contribute to digestion?
- Dragon fruit contains simple sugars like glucose and fructose, which are the basic building blocks of carbohydrates and provide instant energy for our body. We have already discussed earlier how carbohydrates are helpful to a healthy digestive system.
- Fructose attracts water into the intestines, helping in stool formation and preventing constipation.
- Glucose is the primary energy source that feeds good bacteria in our gut helping a healthy microbiome and digestive function.
Dietary Fiber in Dragon Fruit
There are about 3.1 grams of dietary fiber present in 100 grams of dragon fruit, which is a healthy amount. Fibers play the most important role in our digestive system.
Dragon fruit contains both soluble and insoluble fibers.
The soluble fibers mainly of type pectin and inulin are about 30% of the total fibers and the rest 70% of fibers are of types primarily cellulose and hemicellulose.
Insoluble Fiber in Dragon Fruit(cellulose, hemicellulose)
- Dragon fruit contains cellulose and hemicellulose, both fibers don’t dissolve in water and add bulk to your stool which helps things to move smoothly through your digestive system.
- Cellulose acts like a brush that sweeps away excess waste and toxins out of your digestive tract and also stimulates gut muscles.
- The increased rate of smooth bowel movement prevents constipation, hence reducing the risk of colon cancer and hemorrhoids.
- Insoluble fiber creates a feeling of fullness, contributing to satiety and hypothetically supporting weight management.
Soluble Fiber in Dragon Fruit (pectin, inulin):
- Dragon fruit contains soluble fibers in the form of pectin and inulin which dissolve in water, forming a gel-like substance in your gut. This gel slows down digestion and sugar absorption, leading to steadier blood sugar levels.
- This gel also traps cholesterol and bile acids, which helps lower bad cholesterol levels.
- Soluble fiber promotes the growth of good gut bacteria (prebiotics), essential for a healthy gut microbiome.
- Contributes to a feeling of fullness, potentially aiding in weight management.
The combination of both soluble and insoluble fiber types makes dragon fruit a valuable digestive aid and makes dragon fruit a natural laxative.
We need 25 to 35 grams of fiber per day for good gut health. So, adding dragon fruit to your diet is a great way to support healthy digestion and obtain the benefits of both soluble and insoluble fiber.
Final thought:
Dragon fruit is a fine combination of about 50 types of essential vitamins, minerals, and other essential nutrients. Among these valuable elements, the presence of a good amount of water, carbohydrates, sugars, and dietary fibers makes dragon fruit a good friend of our overall digestive system and makes dragon fruit a natural laxative. I hope this article also solved how useful, dragon fruit for constipation.
