Researchers at Texas A&M University found that eating mangoes helps relieve constipation better when compared to taking a supplement containing similar amounts of fiber.

“Our findings suggest that mango offers an advantage over fiber supplements because of the bioactive polyphenols contained in mangos that helped reduce markers of inflammation and change the make-up of the microbiome, which includes trillions of bacteria and other microbes living in our digestive track,” said corresponding author Susanne U. Mertens-Talcott, an associate professor in the department of nutrition and food science at Texas A & M University. “Fiber supplements and laxatives may aid in the treatment of constipation, but they may not fully address all symptoms, such as intestinal inflammation.”

Men and women with chronic constipation were randomly divided into two groups: the mango group ate about 300 grams of mango a day (equivalent to about 2 cups or 1 mango), while the fiber group consumed the equivalent amount of fiber powder into their daily diet (1 teaspoon or 5 grams of dietary psyllium fiber supplement).  The mango group not only got better results from constipation, they also had lower markers of inflammation.

More research is needed to determine the mechanism of action involved in the mango protective effect in constipation and how it helps in reducing inflammation.

Source:  Venancio V, Kim H, Sirven MA, Tekwe CD, Honvoh G, Talcott ST, Mertens-Talcott SU. Mango (Mangifera indica L.) polyphenols ameliorate functional constipation symptoms in humans beyond equivalent amount of fiber. Molecular Nutrition and Food Research. 2018; May 7,