dates are a nutritious sweet fruit that has long been used as a natural remedy to improve constipation. With a high fiber and sorbitol content, a type of sugar that has a laxative and dates effect can support the intestines to function more effectively, especially in people who often have indigestion or dry stools.
According to nutritionist Jamie Johnson, who reviewed the article for verywell Health, dates contain both soluble and insoluble fiber. Soluble fiber forms a gel in the intestines, retains water and softens stools. Meanwhile, insoluble fiber stimulates bowel movements and increases stool volume, making it easier for you to go to the toilet," she said.
In addition, sorbitol in dates also acts as a natural laxative. According to author Angelica Bottaro, every 100g of dates contain about 2g of sorbitol, which is enough to stimulate the large intestine to absorb water, soften stools and make elimination easier. However, the amount of sorbitol that is effective may vary depending on the location. Some people only need 5g/day, while others need up to 20g.
How to use dates effectively
There are many simple ways to include dates in your daily diet:
Eat directly as a snack.
Add to smoothies, salads, or baked goods.
Combined with grilled meat dishes or cakes.
Half a cup of chopped dates (about 73g) provides 6g of fiber, accounting for nearly 25% of the recommended fiber requirement for adults per day (25 - 38g).
Be careful with side effects
Although very good for digestion, eating too many dates can also cause some problems:
Diarrhea, bloating, abdominal pain due to high sorbitol levels.
Risk of hypercalcemia in the blood in people with kidney disease or are taking diuretic drugs to retain potassium.
Increased blood sugar in people with diabetes due to dates is a fairly high amount of natural sugar.
Allergic to sulfit, a substance commonly used to preserve dried dates, can cause a reaction in people with susceptibility or asthma.
In addition to eating dates, other natural remedies can also help improve constipation such as drinking plenty of water, increasing exercise, eating more vegetables, whole grains or trying massage, acupressure. However, it is necessary to monitor the body's reaction and consult a doctor if the condition persists.
