Gut Health Powerhouse Foods: Papaya, Pumpkin, and Parwal

Gut Health Powerhouse Foods: Papaya, Pumpkin, and Parwal

When it comes to combating constipation and maintaining optimal digestive health, there are three remarkable foods that stand out due to their abundant fiber content and unique properties. These natural remedies, namely papaya, pumpkin, and parwal, offer a holistic approach that can alleviate constipation and promote regular bowel movements, according to Dr. Sharad Malhotra, Senior Consultant & HOD of Gastroenterology Hepatology & Therapeutic Endoscopy at Aakash Healthcare in New Delhi.

Let’s delve into the exceptional qualities of these three “wonder foods” and discover how incorporating them into your daily diet can provide relief from constipation and support a healthy digestive tract.


Often hailed as the “fruit of angels,” papaya is not only delicious but also an excellent remedy for constipation. This tropical fruit is rich in dietary fiber, particularly soluble fiber, which aids digestion and prevents irregular bowel movements. Moreover, papaya contains an enzyme called papain that enhances the breakdown of proteins, facilitating overall digestion. Its high water content makes it an effective natural laxative that helps soften stools. Regular consumption of papaya can contribute to regular bowel movements, thus preventing constipation and the associated discomfort. Remarkably, papaya is also beneficial for individuals with diabetes, as its high fiber content improves blood sugar, lipid, and insulin levels. Furthermore, the fiber, potassium, and vitamins present in papaya support cardiovascular health.

Pumpkin: Beyond being associated with autumn and festive delights, pumpkin is a true nutritional powerhouse that can alleviate constipation. This vibrant vegetable is packed with dietary fibers, including both soluble and insoluble fibers. The abundance of fiber in pumpkin adds bulk to the stool and promotes regular bowel movements. Additionally, its high water content aids in hydration, preventing dry and hard stools. Pumpkin seeds, in particular, contain natural oils that lubricate the intestines, facilitating smoother waste passage. Whether enjoyed in soups, roasted dishes, or smoothies, incorporating pumpkin into your diet can promote healthy digestion and ease constipation. Interestingly, during conditions such as diarrhea, the soluble fiber in pumpkin slows down gastrointestinal transit time, allowing for better water absorption. Moreover, pumpkin seeds are an excellent source of magnesium, a mineral known to relieve constipation. Increasing dietary magnesium intake has been shown to reduce the likelihood of developing constipation, according to a study published in Food, Science, and Nutrition in December 2021. Magnesium’s ability to promote bowel regularity is the reason why many laxatives include it as a key ingredient. If your magnesium intake is insufficient, try adding pumpkin seeds to your meals or enjoy them as a snack.

Parwal (Pointed Gourd): While it may not be as well-known as papaya or pumpkin, parwal, also known as pointed gourd or green potato, is a popular vegetable in various Asian cuisines. Its effectiveness in relieving constipation is remarkable. Parwal is an excellent source of dietary fiber, particularly insoluble fiber, which adds bulk to the stool, promotes regular bowel movements, and prevents constipation. Additionally, this hydrating vegetable ensures adequate water content in the intestines, preventing dry and hard stools. Including parwal in your diet, whether in curries, stir-fries, or stuffed recipes, can significantly contribute to a healthy digestive system.

When it comes to addressing constipation, opting for natural remedies is a wise choice. Papaya, pumpkin, and parwal, with their rich fiber content and unique properties, offer a holistic approach to alleviating constipation and maintaining a healthy digestive system. However, it is essential to consume these foods in moderation and maintain a balanced overall diet

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