Christos Zavos, Gastroenterologist, Doctor of Medicine, Aristotle University of Thessaloniki, http://peptiko.gr
Chronic constipation is a common problem that affects 20% of the general population. Constipation includes one or more of the following: hard stools, small amounts of stool, difficulty defecating, and having a bowel movement less than 3 times a week.
The abdominal pain and bloating that accompany constipation have a negative impact on the quality of life of patients with constipation. Complications of chronic constipation include hemorrhoids, fissures, rectal prolapse, and fecal impaction (coprostasis).
Recent studies show that fiber supplements are the first choice for the treatment of idiopathic constipation and irritable bowel syndrome with constipation as the main symptom. Fiber helps to normalize bowel movements by increasing stool volume and improving stool consistency.
Sources of fiber include fruits, vegetables, and grains. The indigestible carbohydrates found in these foods are not metabolized by digestive enzymes and therefore do not provide energy for humans. However, these compounds are fermented by gut microbes and converted into short-chain fatty acids, such as butyric acid and propionic acid, which have anti-inflammatory effects. Polyphenols found in fruits, tea, and spices also increase the concentration of short-chain fatty acids and protect intestinal cells from damage.
Mango is not only rich in fiber (1.3-3.8 g/100 g) but also rich in polyphenols. A previous study showed that mango restored the intestinal microbial flora in laboratory animals.
A new study from Texas recently published in the prestigious journal Molecular panda express Nutrition and Food Research shows that daily consumption of 300 g. mango has spectacular results in the treatment of chronic constipation. The study was conducted on 48 patients aged 18-65 who suffered from chronic constipation, of which 36 completed the study. The patients were randomized to receive 300 g. mango or fiber (5 g. psyllium) for 4 weeks, without changing anything from the rest of their dietary habits.
The results of the study showed that mango improved symptoms of chronic constipation and increased short-chain fatty acids in the stool, specifically valeric acid. In addition, mango reduced endotoxins in the stool and interleukin 6 in the blood, thus having a multifaceted effect on proper bowel function. Fecal endotoxins are related to gut health because they can be absorbed and increase systemic inflammation responsible for chronic inflammatory diseases (such as cardiovascular disease, diabetes, insulin resistance and obesity).
These data show that mango is superior to fiber supplements and other laxatives due to its composition of bioactive polyphenols that reduce inflammatory markers and alter the gut microbiome.
Bibliography
Venancio VP, Kim H, Sirven MA, et al. Polyphenol-rich Mango (Mangifera indica L.) Ameliorate Functional Constipation Symptoms in Humans beyond Equivalent Amount of Fiber. Mol Nutr Food Res 2018:e1701034.
