Mango is a delicious, soft, and juicy fruit that is one of my personal favorites! But does it make you poop? I’ve done some research and here’s what I discovered.
According to www.Mango.org, mangos are high in fiber, polyphenolics, and sorbitol, making them an excellent remedy for constipation and combatting intestinal inflammation. In fact, a pilot study revealed that mango relieves constipation better than fiber powder. However, it is advised not to consume them in excess, as this may result in diarrhea.
Keep reading to find out more about why too much mango can be a bad thing and how much you can safely enjoy, as well as 10 additional foods that will make you poop immediately!
Why Is Too Much Mango Bad For Your Stomach?
If you’re planning on upping your mango intake to combat constipation, it’s important to know that even too much of a good thing can be bad! That being said, here are some factors to bear in mind when eating mango for constipation relief:
Mango is High in Fiber
According to The College of Agriculture & Life Sciences, eating a diet that is high in fiber can lead to diarrhea. Many fruits are high in fiber, and this can pose a threat to your stomach. For example, one mango contains 5 grams of fiber, which is about 20 percent of your daily recommended daily fiber intake.
This means that if you consume too many mangos, or eat them in a dry, concentrated form, you may react with a bout of diarrhea, according to Everyday Health.
Mango Contains Lycopene
Lycopene is the carotenoid that gives several fruits their red pigment. It is present in a variety of berries and fruits, and this includes mango, according to MyFoodData. Consuming an excess of 30 mg of lycopene in a day can potentially cause indigestion, bloating, and diarrhea, according to the American Cancer Society.
With that being said, let’s take a look at how you can prevent diarrhea from mango consumption!
Tips To Prevent Diarrhea From Mango
If you find that mango is giving you diarrhea, or you simply want to avoid this from happening, then UWHealth.org has some helpful tips on how you can control the fiber in the fruits you eat:
- Eat fewer mangos in smaller portions.
- Limit other high fiber fruits such as avocados, berries, pears, oranges, and prunes.
- Choose fruits that contain less than 1.5 g of fiber per half a cup.
How Much Mango Is Safe To Eat Daily?
When it comes to this delicious fruit, moderation is certainly key. It is best to limit your mango intake to no more than two cups (330 grams) per day, according to Healthline. It is also important to note that mango is particularly high in sugar compared to other fruits, so this is another reason why limiting your portions is a wise move.
How To Remedy Diarrhea From Too Much Fiber
If you notice that your stomach problems tend to worsen after eating a certain food, then it is best to eliminate them from your diet completely until diarrhea symptoms disappear. You can also help to harden your stools by eating low-fiber foods such as:
- White rice
If diarrhea does not disappear within 5 days, then call your doctor to get to the root of the problem.
Now that you know how to control your fiber intake from fruits, you’re probably wondering which other fruits are also packed with fiber to get you pooping? Keep reading to find out!
Which Other Foods Can Make You Poop Immediately?
The good news is that there are a ton of other foods that you can incorporate into your diet than will promote healthy and regular bowel movements. Here they are below, according to Healthline:
The pear is a popular fruit that is not only delicious but nutritious too! It is actually one of the best sources of fiber if you are looking at the fruit variety.
Fiber Content: 5.5 grams in a medium-sized pear, or 3.1 grams per 100 grams (8).
Strawberries are one of my favorite fruits, as they are juicy and delicious! They are also super low in calories, meaning you can enjoy them guilt-free. They are also among the most nutrient-dense fruits you get, with vitamin C, manganese, and powerful antioxidants.
Fiber Content: 3 grams in one cup or 2 grams per 100 grams. This is relatively high considering how low they are in calories.
The avocado is different from most other fruits in that it is lower in carbs but packed with healthy fats. Avocados are very high in vitamin C, potassium, vitamin E, and magnesium (great for pooping)!
Fiber Content: 10 grams per cup, or 6.7 grams per 100 grams.
Apples are one of the simplest and tastiest fruits you can choose. On top of that, they are relatively high in fiber.
Fiber Content: One apple contains 4.4 grams of fiber or 2.4 grams per 100 grams.
Raspberries are packed with nutrition and also boast a strong flavor. They are also rich in vitamin C and manganese.
Fiber Content: One cup of raspberries contains 8 grams of fiber or 6.5 grams per 100 grams.
This vegetable is super underrated! It is high in a variety of nutrients and is one of the world’s best sources of fiber.
Fiber Content: One artichoke contains 10.3 grams or 8.6 grams per 100 grams.
Lentils are super affordable and are one of the most nutritious foods on the planet! They are also very high in protein and are packed with a plethora of vital nutrients.
Fiber Content: 15.6 grams per one cup of cooked lentils, or 7.9 per 100 grams.
8. Kidney Beans
Kidney beans are another popular type of legume. Similar to other legumes, they are packed with plant-based protein and lots of different nutrients.
Fiber Content: 11.3 grams per cup of cooked beans, or 6.4 per 100 grams.
9. Dark Chocolate
Dark chocolate is most probably one of the foods you are most excited to see on this list! Dark chocolate is arguably one of the world’s ost decadent and delicious foods you can enjoy!
It is also impressively high in nutrients and antioxidants, which is what many people don’t know. Just make sure that you select dark chocolate that has a cocoa content of 70–95% and avoid chocolates that are packed with sugar.
Fiber Content: 3.1 grams in a 1-ounce piece of dark chocolate, or 10.9 grams per 100 grams.
Oats are one of the healthiest grains of foods you can find on the planet! They are rich in a variety of minerals, vitamins, and antioxidants.
They also contain a powerful soluble fiber known as oat beta-glucan. This has incredible effects on blood sugar and cholesterol levels, according to studies.
Fiber Content: 16.5 grams per one cup of raw oats, or 10.6 grams per 100 grams.
Does mango make you gain weight?
In terms of weight gain, mangos alone are extremely unlikely to result in you piling on the kilos. They have extremely low levels of fat and they are packed with nutrition, including vitamin C which helps the body to detox.
Does mango make you gassy?
Mango is one fruit that contains more fructose than glucose, which creates an imbalance. This imbalance makes it more difficult for the fructose to be fully absorbed by your body. This in turn creates bloating or gas, as well as other stomach-related problems.