Constipated? try eating a mango
A Texas A& M University pilot study published in Molecular Nutrition and Food Research found that mangos, rich in polyphenols and fiber, may be more effective than powdered fiber in relieving constipation. For the four- week study, 36 adult men and women with chronic constipation were randomly divided into two groups: the mango group ate about 300 grams of mango per day ( equivalent to about 2 cups or 1 mango), while the fiber group added a comparable amount of fiber powder into their daily diet ( 1 teaspoon or 5 grams of dietary psyllium fiber supplement). Measures of constipation severity were taken at the beginning and end of four weeks, and both the mango and fiber groups improved over the course of the study. However, mangos were found to be more effective in reducing constipation symptoms than fiber alone. Mango consumption also helped to reduce certain biomarkers of inflammation.