Bowel doctor reveals surprising fruit that relieves constipation ‘as effectively as laxatives’ – may also help protect against bowel cancer

It’s no secret that plums can help get a sluggish system moving again.

But there’s another, lesser-known fruit that may be just as effective, if not more so, according to a top digestive health doctor.

One kiwi could relieve constipation almost immediately, says Dr. Karan Rajan, a London-based gastrointestinal (GI) surgeon and social media star.

Dr. Rajan took to TikTok to tell his 5.3 million followers about the four foods scientifically proven to improve gut health.

At the top of the list is the kiwi, which Dr. Rajan says is rich in soluble fiber.

This is the type of fiber that attracts water and forms a gel in the intestines, softening the stool and increasing the frequency of bowel movements.

In high doses, you get the same constipation relief as laxatives “without the associated side effects,” Dr. Rajan said.

Other foods high in soluble fiber include figs, avocados, flax seeds and apples.

Around one in seven adults and up to one in three children in Britain experience constipation.

Although suffering from the problem occasionally is harmless, frequent constipation is thought to be linked to an increased risk of colon cancer.

Studies have shown that a chronically sluggish system can make you one and a half times more likely to develop digestive cancer.

This is believed to be due to toxins that build up in the intestines when waste products accumulate for extended periods of time.

The more often these waste products are excreted – by going to the toilet – the better.

Also on Dr. Rajan’s list of bowel-boosting foods is coffee.

The stimulant drink has been “consistently associated with a reduced risk of fatty liver disease and the development of liver cirrhosis,” he said.

‘Coffee packs the double power of soluble fiber and polyphenols, and polyphenols act as prebiotics to feed your good gut bacteria.

‘Coffee can also improve intestinal motility, making it beneficial for reducing constipation.’

Instant coffee and decaffeinated coffee have the same benefits, Dr. Rajan added.

Third on the list is a snack he tries to eat “every day”: mixed nuts like almonds, walnuts and pistachios.

The combination gives you a “diverse array of prebiotic fibers that promote microbiodiversity in your gut,” Dr. Rajan said.

He highlighted studies suggesting that regular consumption of nuts – about 20 to 30 grams per day – is associated with a reduction in cancer risk, possibly by reducing inflammation in the body and improving the diversity of healthy bacteria in the intestines.

The last food on his list is something “loved by any gastrointestinal surgeon, physician or dietitian,” according to Dr. Rajan.

This is yogurt – especially the type that contains live, active cultures such as Lactobacillus and Bifidobacterium.

This can contribute to your “good microbial load,” said Dr. Rajan, adding that yogurt has also been shown to relieve symptoms of irritable bowel syndrome, including constipation.

This is not the first time that Dr. Rajan has given his followers useful tips to relieve constipation.

Last month, in a clip that has been viewed more than two million times, he revealed that blowing bubbles into liquid is a surefire method to solve the problem.

He explained that pretending to blow bubbles or a candle or even making elongated “blowing sounds” helps control your breathing.

Specifically, it activates the vagus nerve, which controls the body’s digestion, causing more wave-like contractions in your intestines and making it easier to pass without straining.

He said: ‘The bellowing sound and blowing bubbles mimic the same internal physical effect as squatting, but with less pressure.

‘This can help move stool through the colon by increasing intra-abdominal pressure.’

“Although this looks strange, these are diaphragmatic breathing techniques that strengthen the connection between your gut and brain,” he added.