Ideal source of fiber and prebiotics for the intestines
According to Dr. Robert Burakoff, a digestive expert at Weill Cornell Medical Center (New York, USA): "Rabberries are a great choice for digestive health because they are rich in fiber and antioxidants, which help balance the microbiome and fight inflammation".
A cup of raspberries contains about 8 grams of fiber, which accounts for nearly 1/3 of the fiber needed per day. This fiber helps slow down digestion, create weight for stools, encourage regular bowel movements and reduce constipation.
In addition, this fruit is rich in prebiotics, natural compounds that help nourish beneficial bacteria in the intestines. Thanks to the amount of fiber and phenolic molecules (an antioxidant), raspberries help increase the diversity of the microbiome and reduce intestinal inflammation, the underlying cause of many metabolic and digestive diseases.
A study published in Nutrients shows that vitamin C supplementation, an antioxidant found in raspberries, can improve the balance of gut bacteria after only two weeks.
Light foods, help reduce inflammation and control weight
Not only good for digestion, raspberries are also considered a healthy food for people with sensitive stomachs. They are classified as low-flow FODMAP, a type of carbohydrate that can easily cause bloating and indigestion in people with irritable bowel syndrome (IBS). Adding raspberries to your diet can significantly reduce symptoms such as bloating, abdominal pain and digestive disorders.
Compared to many other fruits, raspberries are low in sugar, only about 5.4 grams per cup, while a small apple contains up to 17 grams of sugar. This helps reduce inflammation of the intestines due to excess sugar and stabilize blood sugar, which is very suitable for people with diabetes or on a diet.
In addition, raspberries also contain enzymes such as tannins, which help slow down the digestion of starch and reduce carbohydrate absorption, thereby controlling blood sugar levels after eating.
Raspberries are also an ideal choice for people who want to lose weight. The fiber in the fruit helps create a feeling of fullness for a long time, while the low calorie count and high water content make it easier to control your portion sizes.
Suggestions for safe and effective use
To maximize intestinal benefits, experts recommend starting with a small amount of raspberries per day and then gradually increasing it. Eating too much fiber can suddenly cause bloating and flatulence.
Some easy ways to add raspberries to your diet include: as snacks, blending smoothies, sprinkling with yogurt, oatmeal, pancakes, salads or mixing them into soft drinks. You can also use it as a jam, sauce or dessert.
