Improving Digestion With Dragon Fruit

When was the last time you ate a fruit that looked like a dragon? Dragon fruit, also called pitaya, is a tropical fruit that has much more to offer than just its striking appearance. In this article, we will explore how dragon fruit can improve your digestion.

Introduction 

1. Definition of Dragon Fruit

Known for its scaly skin, sweetness and subtle flavour, dragon fruit is unique-looking. It grows on climbing cacti, the Hylocereus. Filled with edible tiny black seeds, the flesh of this fruit varies in colour from white to red to purple, depending on the species.¹ 

2. Importance of digestive health for overall well-being

It is often said that “you are what you eat”. Science has proven that this famous saying is true. Over the day, we consume different types of food like fruits, vegetables, meats, bread, rice, dairy products, sweets, fast food, etc. Some of these foods are good for us, while others are not so good. Bear in mind that the food we eat provides us with nutrients that are essential to keeping us healthy. These nutrients affect our overall health, particularly our digestive health.²

According to the WHO, “health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.³ One can confidently confirm that digestive well-being is the basis of our overall health. Our digestive system affects everything from our immune system to our mental well-being. Scientists have identified criteria for a healthy gut and a balanced digestive system:⁴

• Effective digestion and absorption of food
• Absence of gastrointestinal diseases 
• Normal gut microbiota
• Healthy immune system 
• Overall status of well-being 

In the next section, we will better understand how dragon fruit helps in digestion and in maintaining a well-balanced and healthy digestive system.

3. Dragon fruit: a natural digestive aid

The unique nutritional content of dragon fruit is the reason for its digestive benefits. This cactus fruit is rich in nutrients, fibres, prebiotics, and antioxidants, all of which work together to support digestion and contribute to dragon fruit’s numerous health benefits.^5,6

Nutritional profile of dragon fruit

Research has shown that the nutritional value of dragon fruit slightly differs from one species to another. However, generally speaking, this fruit is still considered an important source of vitamins, minerals and fibres, all of which are essential in supporting our digestive system.⁵

1. Overview of essential nutrients in dragon fruit 

Dragon fruit’s flesh is a rich source of nutrients. According to the United States Department of Agriculture (USDA), the nutritional value per 1 cup of serving (180 grams) ⁷ is as follows: 

Dragon fruit is low in calories, has low fat content, and has no cholesterol. It is also a good source of fibre, vitamins and minerals. Potassium is the most prevalent mineral, followed by magnesium and calcium. Dragon fruit also contains phosphorus, folate, vitamin C, Vitamin A and beta carotene.⁷

2. How these nutrients contribute to better digestion

All of the above-mentioned nutrients work synergistically to support and enhance digestion.

Vitamin C has a favourable effect on gut microbiota. Studies have shown that vitamin C can change the microbial composition of your gut by increasing the level of beneficial gut bacteria. Because these bacteria have anti-inflammatory properties, vitamin C is considered to have a direct effect on your gut health and digestion⁸ Additionally, Vitamin C helps with lipid digestion.⁹

Potassium helps us digest our food by supporting the release of saliva and stomach acids and also by helping in the digestion and absorption of proteins and carbohydrates.¹⁰

Magnesium is essential for the proper functioning of many digestive enzymes that break down food and help in digestion. A diet low in magnesium can affect enzyme function and digestion and lead to chronic diseases.¹¹

Calcium plays an important role in the release of gastric enzymes needed for the digestion of food.¹² Calcium also improves digestion by changing gut microbiome composition and function.¹³

Folate belongs to the vitamin B complex family and is also called vitamin B9. Folate speeds up digestion and relieves constipation.¹⁴

By incorporating dragon fruit into your diet, you are supplementing your digestive system with powerful nutrients. In the next section, we will explore the role of dietary fibres in dragon fruit and how they impact digestive health. 

Dietary fibre and digestion

When discussing the effects of dragon fruit on digestion, we cannot exclude the remarkable role of dietary fibres.

1. Explanation of dietary fibre’s role in digestion 

Dietary fibres have many health benefits – they decrease the risk of numerous illnesses, including heart conditions, diabetes, colon cancer and cholesterol levels. Although they are not digested or absorbed by your body, they are very important for your digestive system.¹⁵

 Fibres are classified as soluble or insoluble:

• Soluble fibre: dissolves in water and forms a gel-like compound that passes through your colon. It reduces fat absorption and helps regulate weight, reduces the risk of obesity, and reduces blood sugar levels and cholesterol levels. Also, It increases the good gut bacteria, helping you digest.
• Insoluble fibre: helps the movement of food through the stomach and intestine. It also promotes bowel movement and relieves constipation.¹⁵

2. High fibre content in dragon fruit and its benefits 

Dragon fruit aids in regulating bowel movements, preventing constipation, and promoting a healthy gut environment.¹⁵

It is to note that the recommended total dietary fibre intake is 25 to 30 grams per day⁸ with around 5.6 grams provided by 1 cup of dragon fruit.¹⁶ With its high fibre content, providing both soluble and insoluble fibre, dragon fruit is an excellent source of fibre, contributing to optimal digestive function.¹⁷

In the next section, we will focus on the prebiotics found in dragon fruit and their effect on digestive health. 

Prebiotics in dragon fruit

Our colon is populated with good gut bacteria. Those beneficial organisms have numerous health benefits. They help our gut maintain normal function and regulate gut motility; they help digest dietary fibre and cellulose, produce vitamins such as vitamin K, absorb minerals, destroy toxins, suppress the growth of pathogens, promote immunity, and have anti-inflammatory properties. Our gut bacteria require what we call prebiotics to survive and thrive.

 Prebiotics are non-digestible molecules that nourish the good gut bacteria. They play a vital role in maintaining a balanced gut microbiome, which is crucial for our overall digestive health. Prebiotics enhance digestion, decrease the risk of intestinal infections, and enhance our immune system function.¹⁸

Dragon fruit, being a rich source of prebiotics,⁶ supports the growth of these beneficial bacteria, leading to a healthy and well-balanced gut environment. 

Antioxidants and digestive wellness

As we explore the effects of dragon fruit on digestion, it is essential to take a closer look at antioxidants, understand how they contribute to digestive health and talk about the specific antioxidants that make dragon fruit so unique.

1. Importance of antioxidants in digestion

To understand the importance of antioxidants, we need to first understand what free radicals are. Free radicals are compounds that damage our cells and our genetic material and can lead to chronic illnesses. Free radicals could be generated by our body or by our environment if we are exposed to air pollution or cigarette smoking. Antioxidants such as vitamins C and E attack and fight these free radicals, preserving the health of our cells and repairing the damage caused to our genetic material.¹⁹

In addition, antioxidants directly promote our gut health and our gut microbiome, affecting thereafter the absorption, breakdown, and availability of ingested molecules.^{20, 21}

By incorporating antioxidants into our diet, we equip our digestive tract with tools to fight these harmful compounds. This helps maintain a healthy gut environment and ensures proper digestion. 

2. Specific antioxidants in dragon fruit and their digestive benefits 

Dragon fruit is rich in specific antioxidants, including vitamin C, betalains and flavonoids.

• Vitamin C, a well-known potent antioxidant, not only boosts the immune system but also favourably affects the gut microbiota and, consequently, overall gut health.^{8, 22}
• Betalains are antioxidants responsible for the reddish colouration of dragon fruit’s flesh. Betalains scavenge free radicals, help in weight loss, improve digestion, and reduce the bad cholesterol in your blood.²²
• Flavonoids have strong antioxidant and anti-inflammatory properties. After ingestion, they are highly concentrated in the gut, and that is where they exert an important protective antioxidant effect. They protect the intestinal lining from toxins, regulate gut hormones, and affect the digestion and absorption of nutrients, lipids, proteins, and carbohydrates. And finally, they modulate gut microbiota composition and function, maintaining gut health.^{22, 23, 24}

Incorporating dragon fruit into your diet

Given all the health and digestive benefits associated with dragon fruit, it is important to find simple ways to incorporate this super fruit into your daily meals and snacks. 

1. Simple ways to add dragon fruit to meals and snacks
   • Fresh fruit
   • Fruit salad: dice dragon fruit and mix it with other seasonal fruits.
   • Fresh dragon fruit juice
   • Smoothie: add dragon fruit to your daily smoothies.
   • Pair it with yoghourt.
   • Ice cream: A healthy sorbet can be made by simply blending frozen dragon fruit with or without honey.

2. Complementary foods for enhanced digestive health 

Combining dragon fruit with other food that also promotes digestive health would simply amplify its benefits:

• Yoghurt or Greekyoghurt: Rich in gut-friendly microbiome, yoghurt would complement the prebiotic properties of dragon fruit.²⁵
• Oats: Rich in soluble fibres, oats support regular bowel movement, mirroring and strengthening dragon fruit’s properties.²⁶
• Leafy green vegetables, such as spinach, can be incorporated into your diet and combined with dragon fruit in salads and smoothies for an extra fibre boost and antioxidant effect.²⁷

By administering dragon fruit with these complementary foods, you would be enhancing the digestive benefits of each component. In the following section, we will highlight potential considerations and precautions to ensure you have a safe and effective journey towards better digestive health.   

Potential considerations and precautions

Despite the numerous health and digestive benefits offered by dragon fruit, it is important to be aware of potential concerns and ensure the necessary precautions.

1. Allergies or sensitivities to dragon fruit 

Although rare, some individuals may develop allergic reactions or sensitivities to dragon fruit. Symptoms may vary from mild itching to more severe life-threatening reactions. If you suspect you are having an allergic response after consuming dragon fruit, seek medical attention immediately.²⁸

2. Moderation in consumption 

As with any food, moderation is key. While dragon fruit can be a valuable addition to your diet, excessive consumption may lead to consequences:

• Digestive discomfort due to excessive fibre consumption
• Pink or red urine: this consequence is not an alarming concern. Your urine will return to its original colour once the dragon fruit is completely out of your body.²⁹
• Excessive amounts of antioxidants may lead to deficiencies in minerals such as iron and zinc. Also, high amounts of antioxidants may increase the risk of chronic diseases such as heart problems and cancer.^{30, 31}

3. Consultation with a healthcare provider for individuals with specific health conditions

Dragon fruit might interact with certain medications. It is, therefore, advisable to consult with your healthcare provider before consuming dragon fruit if you are on these medications:³²

• Drugs for diabetes
• Lipid-lowering drugs
• High blood pressure medications

Individuals with certain health conditions such as irritable bowel syndrome, Crohn’s disease or food allergies should also consult with their physician before making significant changes to their diet. 

Summary

It is true that dragon fruit’s nutrient content differs slightly between species. However, it is still considered a nutrient-rich fruit with the ability to prevent many illnesses and support digestion. The flesh of this superfood is rich in essential nutrients like vitamin C, vitamin A and beta carotene, potassium, magnesium, calcium, folate, dietary fibres, prebiotics and antioxidants:

• The vitamins and minerals work synergistically to support and enhance digestion via different mechanisms, such as modulating the gut microbiome, helping digest certain nutrients like lipids, affecting the release and functioning of several digestive enzymes needed for the digestion of food, and relieving constipation. 
• The high dietary fibre content promotes a healthy digestion and gut environment, regulates bowel movements, and prevents constipation.
• Prebiotics balance your gut’s microbiome and enhance digestion.
• The antioxidants exert protective and anti-inflammatory effects, modulate gut microbiota, protect the digestive tract from harm, and maintain your gut’s function and health.

It is simple to incorporate dragon fruit into your diet and remember to pair it with complementary foods such as yoghurt, oats and leafy greens to enhance its digestive benefits.

However, keep in mind that allergies and potential interactions with medications or existing health conditions could occur. It is advisable to refer to your physician before adding dragon fruit to your diet if you have special health conditions or are taking medications.

With all these benefits, it is no wonder that increasing interest is given to this nutrition-filled miracle fruit. For a harmonious and healthy digestive system, incorporate this natural digestive aid into your diet by adding it to a balanced and colourful diet.