when you are thinking about the digestive health, you will look about the importance of consuming fruits in your daily diet.in recent times cherries are one of the fruits which gained attention among us which has potential benefits in the digestive system. Here we will explore the scientific evidence and facts behind the claim are cherries good for your bowels.
Cherry’s are common types of fruits which are consumed in many parts of the world in their daily diet. They are sweet in taste, bright color and have potential nutritional benefits. These made an improvement in the digestive system in recent years.
- 1 Cherry vs. Black Cherry: What’s the Difference?
- 2 The Nutritional Profile of Cherries
- 3 What are the Benefits of Cherries for Digestive Health?
- 4 Cherries helps in prevents constipation
- 5 Cherries and Diarrhea
- 6 How to Incorporate Cherries into Your Diet
- 7 How long does it take for cherries to digest?
- 8 What fruit promotes bowel movements?
- 9 What are the side effects of eating cherries?
- 10 When should you not eat cherries?
- 11 Why are cherries good at night?
- 12 How many cherries can you safely eat?
- 13 Should fresh cherries be refrigerated?
- 14 Precautions to consider
Cherry vs. Black Cherry: What’s the Difference?
Cherries and black cherries are two different types. Cherries which we see are in bright red color or yellow with sweet flavor. Whereas the black cherries are in dark red or purple color with a tart flavor.
Black cherries are very large and skin is very thicker than regular cherries.in an addition, black cherries are use in medical purpose because they are rich source of antioxidants.
The Nutritional Profile of Cherries
cherries are packed with many useful nutrients which are useful for your body. These nutrients are helpful to your body in numerous ways. They are rich in vitamins and minerals including vitamin C and vitamin K.cherries consists of high antioxidants, particularly anthocyanins which gives bight red color to cherries.
One cup of cherries (150 grams) contains
- Calories: 97
- Carbohydrates: 25 grams
- Fiber: 3 grams
- Protein: 2 grams
- Fat: 0.3 grams
- Vitamin C: 16% of the Daily Value (DV)
- Vitamin K: 3% of the DV
- Potassium: 10% of the DV
- Copper: 5% of the DV
- Manganese: 5% of the DV
What are the Benefits of Cherries for Digestive Health?
Cherries are not only delicious and sweet, they are also packed with many nutrients which will support your digestive system.
Rich in fiber:
They are a rich source of dietary fiber, where you will get 3 grams of fiber with one cup (150 grams)of cherries. This is very helpful for your digestive system, which helps I to move food through the digestive tract, preventing constipation and regular bowel movements.
Natural anti-inflammatory properties:
Cherries contains compounds like anthocyanins which have anti-inflammatory properties helps in reducing inflammations in the digestive tract.
While the inflammations leads to diseases like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS).
May reduce the risk of colon cancer:
It is known as colorectal cancer, which is caused due to various factors, and we don’t know the exact cause. Cherries contain high fiber and polyphenols, which helps in reducing the risk of this cancer.
A consistent diet with rich fiber is linked with the risk of colon cancer, and polyphenols has anti-cancer properties.
Improves sleep quality:
Cherries are a natural source of melatonin, a hormone which helps in regulating the sleep -wake cycles. Many studies across the world suggested that eating cherries or drinking cherry juice daily helps in improving the quality of sleep and duration.
Cherries helps in prevents constipation
Constipation is one of the common digestive issue that is affecting many people.it occurs when bowel moment become difficult to pass through the digestive tract.
Cherries will help in the constipation because of their high fiber content. Fiber helps promote bowel moments by adding bulk fiber to stool, which prevent stool to become hard or dry.
By consuming cherries daily, it helps in preventing constipation and overall bowel regularity.
Cherries and Diarrhea
You know that cherries helps with the constipation problems, some people wonder that are they safe to consume if they have diarrhea. The good news is that cherries are beneficial to people who are suffering with diarrhea as well.
Cherries consist of a compound called pectin, which is an anti diarrhea agent. Pectin agent helps in making stool thick and slow down the digestive process where it is easier to absorb water and nutrients .
How to Incorporate Cherries into Your Diet
This is a versatile fruit which can be consumed in different ways. Here are some ideas you can try to incorporate cherry in your diet.
Eat them fresh: wash cherries under running water and eat them as snack or dessert.
Add them in smoothies:blend cherries with yogurt, milk or your favorite fruits and make a delicious smoothie.
Use them in baking:you can add cherries in your muffins, cakes, or any other baked goods for a sweet and tangy flavor in them.
Make cherry salsa: make cherry salsa by mixing cherries with chopped onion, cilantro, lime juice and honey to make a flavorful and refreshing salsa.
Drink cherry juice:look for 100% pure cherry juice without any added sugar or any preservatives.
How long does it take for cherries to digest?
The time it takes for cherries to digest depends on different factors such as individual digestive system and the quantity of cherries consumed.
It will take 2–3 hours for food to pass through the stomach, with some additional time for the large intestine to absorb nutrients and minerals from cherries and to eliminate waste.
What fruit promotes bowel movements?
Fruits that have higher fiber are prunes, apples, and pears which will helps you in promoting the bowel movements. Fiber helps in moving food through digestive trait easily, preventing constipation and promoting regularity.
In an addition to these, cherries contains sorbitol, a natural sugar alcohol which helps in relaxing constipation .with this we can get to know that consuming different types of fruits in your daily diet promotes healthy digestions and bowel moments
What are the side effects of eating cherries?
Cherries are safe to consume to everyone, but some people experiences side effects. By eating more cherries, it can cause your stomach upset, diarrhea, and bloating because of its high fiber content.
Some people are allergic to cherries they experience symptoms like itching, hives and difficulty in breathing.it is recommended to avoid eating more cherries for people who have kidney problems because they have high potassium
When should you not eat cherries?
Cherries are considered as healthier fruits to everyone. But I should be avoided in some situations. If you are experiencing any itching on your skin, or breathing problems, then you should avoid or limit eating cherries.
Why are cherries good at night?
Cherries are treated as good snack option because of their high melatonin content. This hormone helps in regulating the sleep and wake cycles and along with that it improves the sleep duration. This will act as a natural, healthy alternative to sleep aids.
With low calories and high in nutrients, this is a gluten-free snack option those who avoid gluten products.
How many cherries can you safely eat?
They are generally safe to eat, but limit is the key. If you eat more cherries in a day, it will cause digestive discomfort and diarrhea.
It is recommended to limit your intake to 1–2 cups daily .if you feel any symptoms of side effects, then consult a doctor
Should fresh cherries be refrigerated?
Yes, fresh cherries should be refrigerated to maintain the freshness and quality for some days. Cherries are very delicate fruits which will spoil very fastly if you keep it in a room temperature, especially in warm weather.
By refrigerating, it will slow the ripening process and prevents the growth of bacteria .it is better to sore cherries in a sealed container and refrigerate it.
Precautions to consider
It is not some for everyone, here are some of the safety measures and precautions you need to take when eating cherries.
According to environmental working group, cherries are the highest pesticide residue.
It is better to choose organic cherries from the store or market if it is not available, then wash two to three times thoroughly under running water before you eat them.
Moderation cherries offer much health benefits .it is important to eat them in limit .by eating more it will lead to many health problems like diarrhea, stomach ache, and bloating.