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| - Last Updated on January 10, 2025 by Neelam Singh
Quick Take
A widely circulated video on social media suggests that consuming papaya, banana, and oats can relieve constipation within three days. We fact checked and found the claim to be Mostly False.
The Claim
An instagram video by the name plan.cures posted a video saying that consuming papaya banana and oats eliminates constipation in 3 days.
Fact Check
Can papaya, banana, and oats work as a quick fix for constipation?
No, papaya, banana, and oats cannot guarantee to eliminate constipation in just three days. Papaya, banana, and oats are indeed rich in fibre and have properties that may help relieve constipation over time, but they aren’t miracle foods that will clear constipation in three days. Constipation is often a result of a variety of factors such as poor diet, dehydration, lack of physical activity, or underlying medical conditions. While these foods can help improve digestion, the idea of a quick, three-day fix is unrealistic.
Papaya contains an enzyme called papain, which may assist in breaking down proteins and aid digestion. Bananas are a good source of both soluble and insoluble fibre, helping to soften stools and promote regularity. Oats, on the other hand, are rich in soluble fibre, which absorbs water and adds bulk to the stool, making it easier to pass.
However, simply eating these foods without addressing other factors such as hydration, regular physical activity, and a balanced diet won’t resolve constipation in three days. Effective relief depends on the root cause of the problem.
Can papaya, banana, and oats help ease constipation?
Yes, they can help relieve constipation over time, but not instantly. Papaya, banana, and oats are great dietary additions to improve overall digestive health, which can help prevent or ease constipation. Papaya is high in water content and contains a good amount of fibre, which can stimulate bowel movements. Similarly, bananas are known for their high levels of resistant starch and pectin, both of which contribute to stool softening. Oats are rich in beta-glucan, a soluble fibre that absorbs water and helps to form bulky stools, which can be easier to pass.
However, their effects take time. If you’re experiencing occasional constipation, including these foods in your diet can promote more regular bowel movements. Yet, expecting dramatic results in just three days is unlikely. Improving bowel health is often a gradual process and involves more than just one dietary change.
Do papaya, banana, and oats contain enough fibre to relieve constipation?
Yes, but the amount of fibre from these foods alone may not be sufficient for quick relief.These three foods are high in fibre, but fibre alone isn’t always the full solution to constipation. A healthy digestive system requires both soluble and insoluble fibres. While papaya, banana, and oats provide good sources of soluble fibre, insoluble fibre—found in whole grains, nuts, seeds, and vegetables—also plays a key role in improving bowel movements. Insoluble fibre adds bulk to the stool, helping to speed up its passage through the intestines.
While the combination of papaya, banana, and oats can contribute to your daily fibre intake, relying solely on them for quick relief may not be enough. A balanced diet with a variety of fibre-rich foods is essential for maintaining regular bowel movements.
Can drinking water along with papaya, banana, and oats improve results?
Yes, proper hydration is essential for easing constipation. Water plays a critical role in preventing and relieving constipation. Fibre needs water to move through the digestive system properly. Without adequate hydration, the body can absorb too much water from the stool, causing it to become hard and difficult to pass. Drinking enough water along with consuming high-fibre foods like papaya, banana, and oats can improve their effectiveness in easing constipation.
Dietician Kamna Chauhan explains, “Hydration is just as crucial as fibre when dealing with constipation. Without enough water, fibre can’t do its job properly, which is why drinking water alongside high-fibre foods like papaya and banana is the key.”
For best results, aim to drink plenty of water throughout the day, especially when increasing fibre intake. This helps the fibre to function properly, ensuring it can help soften and bulk up your stool.
How long should it take to relieve constipation with dietary changes?
It can take anywhere from a few days to a week or more to notice relief.Constipation relief from dietary changes like adding papaya, banana, and oats will not happen overnight. While fibre-rich foods can help improve digestion and promote regularity, it’s important to understand that it can take several days to a week to see significant changes. For people with chronic constipation, it may take longer and may require additional dietary and lifestyle changes, such as increasing physical activity or managing stress.
Dr. Swati Dave, PhD in Food and Nutrition, suggests, “The real solution to constipation lies in a combination of fibre-rich foods, proper hydration, and regular physical activity. Expecting immediate relief from just three days of eating certain foods may set you up for disappointment.
We also spoke with Soumam Dutta, PhD Scholar (Nutrition) at ICMR-National Institute of Nutrition, for expert advice on a diet for constipation. He recommends following the “My Plate” approach, which ensures adequate fiber. A daily intake of 400g of vegetables, 100g of fruits, and 3-4 liters of water is essential. Including whole grains, millets, legumes, and nuts is beneficial. Bran or powdered fiber can be added to cereals, yogurt, or soups. Additionally, drinking warm water in the morning may help with digestion.
If you find that constipation persists despite making these dietary changes, it’s important to consult a healthcare professional to rule out underlying health issues or discuss further treatment options.
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