Gut Health Benefits Of Dragon Fruit

The gut is your gastrointestinal system where complex interaction of food with various enzymes, hormones, and trillions of microorganisms takes place. This ultimately leads to digestion of food, absorption of nutrients, and elimination of waste.

There is a colony of trillions of diverse microorganisms living primarily in the large intestine known as the gut microbiome. The gut microbiome is one of the most densely populated microbial habitats. The health and optimal balance of your gut microbiota decides how digestion and absorption of nutrients take place in your body and thus determine your overall health.

An imbalanced gut microbiome is often linked to:

• Digestive disorders like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and coeliac disease¹
• The gut microbiome plays a major role in the production of neurotransmitters and other chemicals affecting mood and behaviour. An Imbalanced gut microbiome can be one of the reasons behind mental health conditions like depression and anxiety²
• Autoimmune conditions like Crohn's disease and rheumatoid arthritis are often linked to chronic inflammation.³ Gut microbiome controls how the immune system reacts so an imbalanced gut microbiome can lead to chronic inflammation

Each person's gut microbiome is unique. The nature and composition of your gut microbiome are affected by various factors like genetics, diet, age, environment, stress, medications, and health disorders. 

To have a diverse, healthy, and optimally functioning microbiome, one needs to have a diet rich in nutrients. Dragon fruit is one such fruit which can help significantly in maintaining a healthy gut microbiome. 

Here is an overview of what dragon fruit is and how it can help in maintaining gut health.

What is dragon fruit?

Dragon fruit is also known as pitaya. Dragon fruit is grown extensively in Malaysia, Vietnam, Thailand, Taiwan, and several global regions. This is a tropical fruit with distinctive scales on the skin like that of dragon’s scales hence the name dragon fruit. This vibrant and unique appearing fruit originates from various species of cacti native to Central America.

Types of dragon fruit

The two most common types are:

• Hylocereus undatus is a white-fleshed dragon fruit which has bright pink or reddish skin. The skin is covered in greenish scales and the white flesh is dotted with tiny black seeds
• Hylocereus costaricensis is visually striking in appearance with red flesh and bright pink or reddish skin. The skin is covered in greenish scales. The striking red flesh is dotted with small black seeds

There are also other less common types of dragon fruit including:

• Hylocereus megalanthus which has yellow flesh
• Hylocereus polyrhizus with purple flesh inside 

Dragon fruit nutritional profile

Portion: 100 g, 1 fruit (75 g), 1 cup (180g), 1 slice (7 g)

How can dragon fruit help in gut health?

Dragon fruit – an excellent natural prebiotic

Prebiotics are like fertilisers for our gut microbes.⁴ Prebiotics serve as nourishment for the beneficial microbes in our gut. Prebiotics are different from probiotics. Probiotics are live bacteria whereas prebiotics encourage the growth of healthy gut bacteria.

Classification of a food ingredient as a prebiotic requires scientific demonstration that the ingredient withstands stomach acidity, avoids breakdown by mammalian enzymes, and avoids absorption in the upper digestive system.⁵ In addition, It undergoes fermentation by the microorganisms in the intestines and selectively encourages the growth or activity of healthy gut bacteria.

The primary carbohydrates found in both white and red-fleshed dragon fruit are glucose, fructose, and oligosaccharides. These mixed oligosaccharides are not easily broken down by human α-amylase and simulated gastric juices Additionally, they can promote the growth of beneficial bacteria like lactobacilli and bifidobacteria, indicating prebiotic characteristics.⁶

It has been proposed that the intake of prebiotics may lead to the following outcomes.⁷

• Reduction in the occurrence of infectious and antibiotic-related diarrhoea and its severity
• Decrease in certain risk factors for cardiovascular diseases
• The absorption of minerals such as calcium, magnesium, and potentially iron is improved
• Can give relief in inflammatory bowel disease by reducing inflammation
• Can reduce the risk of incidence of colon cancer
• Helps in better weight management and thus preventing obesity

So being a prebiotic, dragon fruit can provide all of the benefits listed above contributing to optimum gut health.

Dragon fruit– an excellent source of fibre

Dragon fruit is an excellent source of fibre. The daily recommendation for fibre in healthy adults is at least 30 grams and dragon fruit packs 3.1 grams of fibre per 100 gram serving. An important point to note is that all prebiotics are fibre, but not all fibre is prebiotic.⁵ Dragon fruit is rich in fibre as well as it acts as a prebiotic. People who eat a diet rich in fibre can achieve better weight management.

Dragon fruit – mild laxative

Dragon fruit (pitaya) seeds contain an oil with a gentle laxative effect, which helps lower both total cholesterol and low-density lipoprotein cholesterol (LDL-C) levels. This is done by impeding the absorption of cholesterol in the intestines.⁷

Dragon fruit – nutrition

Dragon fruit seeds contain omega-3 and omega-6 fatty acids as well as natural oils.⁸

How to eat dragon fruit?

Dragon fruit is a delicious tropical fruit which can be enjoyed in various ways. Dragon fruit which looks vibrant in colour and evenly coloured is best to select for consumption. When you press it, it should be firm but not hard. It can be eaten by cutting it open and scooping out the flesh. The skin might prove a bit difficult to cut through so a sharp knife works best. Once the fruit is cut through, scoop out soft and juicy flesh with a spoon. 

The seeds in the flesh are edible containing healthy fats but you can remove them if they bother you. It’s a good idea to chill dragon fruit before eating, as it can be very refreshing when cold. The freshly cut dragon fruit can go into salad mixes or blend into smoothies with other fruits like bananas. Dragon fruit powder can be added to smoothies, ice creams or desserts for its beautiful striking pink colour. 

Various dragon fruit products like dragon fruit powder, candies, and beverages are also available commercially which can be consumed if fresh fruits are not available. Overall, dragon fruit is a beautiful combination of nutrition plus visual appeal.

Potential considerations and allergies

Allergic reactions to dragon fruit can display symptoms like vomiting, tongue swelling, widespread redness of the skin, and hives. If you see any adverse symptoms after consuming dragon fruit consult your healthcare provider for health advice.⁹

FAQ's

Is dragon fruit good for gut health?

Dragon fruit can act as an excellent prebiotic along with a good source of fibre and other beneficial nutrients. Prebiotics play a very important role in maintaining gut health. Consuming prebiotics encourages the growth of healthy gut bacteria leading to optimum functioning of your gut.

Is dragon fruit good for IBS?

Dragon fruits are rich in fibre, which can improve the body's bowel movements by facilitating smooth passage through the digestive tract. So daily consumption can help in preventing various conditions like constipation and irritable bowel syndrome.

Is dragon fruit good for constipation?

Dragon fruit can help in constipation by increasing the frequency of bowel movements, improving stool consistency, as well as reducing associated gastrointestinal symptoms.

Does dragon fruit make urine pink in colour?

Just like beets if you eat a significant amount of dragon fruit your urine may turn pink in colour. Once the fruit is out of your system your urine colour should go back to normal. 

Which colour dragon fruit is best?

Dragon fruit with red-coloured flesh tends to have a higher amount of antioxidants plus vitamin C, so can prove best to consume.

Which dragon fruit is the sweetest?

Dragon fruit with yellow flesh (Hylocereus megalanthus) is the sweetest dragon fruit of all.

Summary

Gut health is essentially the health of the gut microbiome. The gut microbiome is a colony of trillions of microorganisms in the colon. An imbalanced gut microbiome often leads to digestive conditions like IBS, IBD, coeliac disease, inflammatory conditions like Crohn's disease or mental disorders like depression and anxiety.

Diet is one of the key factors influencing the health of the gut microbiome along with genes, environment, medications, other health disorders, stress, exercise etc. Consuming prebiotics encourages the growth of healthy gut bacteria leading to optimum functioning of your gut. Dragon fruit can act as an excellent prebiotic along with a good source of fibre and other beneficial nutrients. Dragon fruit seeds are also a good source of omega fatty acids and natural oils.

With its striking colours and wonderful flavours dragon fruit can certainly be a gut health-friendly and vibrant addition to your morning breakfast bowl or evening snack.

What constitutes a healthy gut may differ from person to person. It's advisable to consult a healthcare provider If you have any specific digestive issues or concerns about your gut health.