Gut health

Papaya is an orange-colored tropical fruit with sweet flesh. It is also called papaw or pawpaw and it is native to Mexico and Central America. It is a sweet and tasty fruit loaded with plenty of nutrients. Eating papaya gives many health benefits especially for anyone with a sensitive stomach, irritable bowel syndrome, poor digestion or constipation.

1. Papaya helps relieve constipation

Constipation occurs when stools become hard and difficult to pass. Constipation can happen for many reasons, such as eating unhealthy foods, drinking not enough water, and lack of physical activity. If the food moves slowly through the digestive tract, the colon will absorb more water and the feces will become harder.

Papaya fruit is a good source of dietary fiber that helps prevent constipation. The fiber absorbs water in the digestive tract and becomes soft and bulky. This gives the stools smooth consistency and makes it easy to pass.

2. Papaya is good for gut health

Eating papaya helps with indigestion and heartburn. The reason papaya is good for gut health is mainly due to the enzyme papain that helps with the digestion of proteins. Papain is often sold as a supplement for digestion to help with bloating and heartburn.

Papain is a proteolytic enzyme extracted from the raw fruit of the papaya plant. Proteolytic enzymes help break proteins down into smaller fragments called amino acids. This is why papain is a popular ingredient in meat tenderizer.

You can get papain from eating raw papaya fruit.

3. Papaya gives you smooth, shiny, and younger-looking skin

Papaya is loaded with vitamin C and beta carotene. Vitamin C is necessary to produce collagen fibers which are a main structural component in the skin. Vitamin C is a potent antioxidant that helps reduce tissue-damaging molecules called free radicals.

Free radicals are active molecules produced during metabolism. They damage healthy tissue in various parts of the body including the skin. Free radicals are the main cause of skin wrinkling and aging.

Some studies have shown that vitamin C may help prevent skin damage by ultraviolet (UV) radiation from the Sun. These UV rays cause skin cancer.

Papaya contains large amounts of beta carotene which is converted to vitamin A in the body. Beta carotene in raw red-fleshed papayas is easy to absorb by the digestive system compared to raw tomatoes and raw carrots.

Beta carotene is an antioxidant that protects the skin. Papaya creams are available on the market to help with various skin conditions.

4. Papaya gives you essential nutrients

Papaya has plenty of minerals like phosphorus, iron, potassium, copper, manganese, calcium, and magnesium.

Minerals help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions such as heart-pumping, building strong bones to transmitting nerve impulses.

5. Papaya lowers cholesterol

Cholesterol is a fatty substance that is carried around the body in the blood. The body produces most of the cholesterol naturally. It is also is found in some foods such as meat, eggs, and milk.

Although some cholesterol is needed for your body to function, too much cholesterol can lead to health problems. The extra cholesterol builds up in the walls of the arteries, forming plaques that can block your arteries, making it harder for blood to flow through.

Dietary fiber in papaya and other fruits helps lower the cholesterol levels in the body.

6. Papaya boosts your immunity

The immune system defends the body from infection and other harmful substances. It is made up of a complex network of cells, tissues, and organs in your body. A Weaker immune system leads to frequent infections in the body.

Vitamins and minerals are essential for the immune system function. Adding papaya in your diet will give you plenty of nutrients that can boost your immunity.

7. Papaya reduces inflammation in the body

Inflammation is an important function of the immune system’s response to injury and infection. It is the body’s way of signaling the immune system to heal and repair damaged tissue, as well as defend itself against harmful pathogens, such as viruses and bacteria.

However, if the inflammatory process goes on for too long or if the inflammatory response occurs in places where it is not needed, it can cause various problems in the body.

Chronic inflammation has been linked to certain diseases such as heart disease. It can also lead to autoimmune disorders, such as rheumatoid arthritis, lupus, and inflammatory bowel diseases.

The antioxidants and vitamins in papaya help reduce chronic inflammation in the body.

Summary

Papaya is a sweet, tasty fruit that gives you many health benefits such as preventing constipation, maintaining healthy skin, and boosting your immunity. Select fresh papayas with reddish-orange skin that are soft to the touch. You can cut them into halves, scoop out the seeds, and enjoy the sweet flesh.

We now know that a healthy gut is essential to a healthy metabolism, active brain, and a strong immune system. Poor gut health may increase the risk of developing many serious health conditions like cancer, obesity, and diabetes. I have compiled nine gut-friendly foods that can naturally improve the health of your digestive tract.

1. Yogurt

Yogurt is an excellent source of gut-friendly bacteria, also known as probiotics. Yogurt naturally contains lots of probiotic bacteria such as Lactobacillus acidophilus and Lactobacillus casei that strengthen the digestive tract. Some yogurts also have added probiotics.

Yogurt is easier to digest than milk. The enzymes involved in the fermentation process used to make yogurt break down lactose and other substances in the milk into smaller compounds, which can be readily absorbed and used by the body.

2. Brussels sprouts

The Brussels sprout is a type of cabbage, grown for its edible buds. Much more than a festive staple, they contain soluble fiber that good bacteria in your gut like. The fiber help regularise your bowel and eliminate toxic substances in the intestine. Brussels sprouts contain sulfur compounds that help combat unhealthy bacteria in the stomach.

3. Ginger

Ginger root or ginger is widely used as a spice and in traditional medicine in many parts of the world. It is available as a fresh and dried root, as ginger powder and ginger oil. Fresh ginger stimulates the digestive system to keep food moving through the gut.

Ginger helps relieve nausea and is safe in pregnancy. Add freshly grated ginger to stir-fries, curries, and soups. Ginger tea is a tasty, slightly spicy drink for warming up you on a cold day. It soothes upset stomachs and eases indigestion.

4. Garlic

Garlic has been used as a food flavoring ingredient in many cuisines. Garlic is a species in the onion genus, Allium and it originated from Central Asia. It is known for its medicinal properties for thousands of years. It is an excellent source of vitamin C, vitamin B6, and zinc.

Garlic contains sulfur compounds that may help prevent many diseases. Antibacterial and antifungal properties of garlic can help keep harmful gut bacteria under control and help balance the microbial environment in the gut.

5. Bananas

Bananas are one of the world’s healthiest fruits. They are high in fiber, which can help regularise your bowel movements. One banana can provide approximately 10 percent of your daily fiber requirement. The fiber helps gut flora to multiply and live longer.

Some people think bananas make you constipated, that is not true. You can read my article about do bananas cause constipation here.

6. Sweet potatoes

Sweet potatoes are one of the healthiest vegetables known to our ancestors. They are easy to cultivate and store. They contain plenty of vitamins, minerals, and dietary fiber. Sweet potatoes are easily digestible and suitable for people of all ages.

The high fiber content and quick digestibility of sweet potatoes help gut health by regularising your intestinal motility and relieving constipation. Sweet potatoes can be eaten boiled, baked or fried in a pan with cooking oil. Read more about sweet potatoes for constipation.

7. Eggplant

Eggplant or brinjal is a plant species in the nightshade family Solanaceae. Eggplant is grown worldwide for its edible, purple fruit. The spongy, absorbent fruit is used in several cuisines. Although most eggplants are purple and oval to pear-shaped, you can occasionally find white, lavender or striped sausage-like types.

Eggplant is a good source of dietary fiber, vitamin B6 and antioxidants. The high fiber content of eggplant makes it gut-friendly. Eggplant can be fried, baked, boiled, steamed or grilled. It can be used in casseroles, layered vegetable dishes, curries or stuffed with meat and rice.

There are numerous species of bacteria living in your intestines. Each species plays a different role in your health and requires different nutrients for growth. Eating a diverse range of foods help make these good bacteria happy and keep your gut and body healthy.

7 Health Benefits of Papaya