Eating fruits such as blueberry, prunes, kiwi, and raisins positively influences gut bacteria leading to improved bowel movements and constipation relief.
The research was conducted via a comprehensive review of animal and human studies investigating the impact of various fruits on gut motility and intestinal microbiota. Techniques used to gather data included electronic database searches, hand searches, and expert consultation. Fruits evaluated in the review included blueberries, prunes, kiwi fruit, and raisins, with an emphasis placed on their fiber, sorbitol, and (poly)phenol content. Each fruit's influence was studied in relation to its potential to modify gut microbiota and its consequences on gut motility and constipation.
In the subsequent analysis, Blueberry powder was found to influence certain gut bacteria like lactobacilli and bifidobacteria, prunes contributed to the growth of bifidobacteria, kiwi fruit impacted Bacteroides, and raisins had an effect on Ruminococcus. Apart from these, other fruits like apples (through apple fiber isolate), oranges (orange extract), and fig (fig paste) were also cited for their crucial effects on gut transit time and overall digestive health. The mechanism behind these effects, the specific components playing a role, as well as the potential synergistic effects of multiple components were also explored, albeit limitedly.
