Overview
Thinking of incorporating natural remedies to detoxify your body and get your digestive health back on track? It is always wise to understand a natural product’s health benefits and weigh its beneficial properties with possible side effects before you do so.
The digestive system plays a pivotal role in your body’s overall health due to its mechanism of bringing nutrients to your body by breaking down food and liquids into their chemical components such as carbohydrates, fats, proteins, vitamins and minerals. This is the starting point for several bodily functions such as cell repair, growth and energy production.
A lack of good digestive health would bring along uncomfortable symptoms such as bloating, indigestion and abdominal cramps among others. Research shows that the gut is directly connected to the brain and has an influence on each other’s functioning.1 Therefore it is crucial to maintain a well-performing digestive health to ensure that energy is provided for the body to function normally.
Papaya, a tropical fruit that was first cultivated in Mexico and is being produced in most tropical countries today, has amazing health benefits and aids in improving the performance of cardiovascular, digestive and immune systems.2 Being a nutrient-rich low-calorie fruit, papaya is commonly used as carminative, diuretic, antiseptic and to treat problems associated with the stomach around the world.2
Rich in antioxidants, folate, potassium, magnesium, B vitamins, pantothenic acid as well as fibres, papaya is a great natural remedy that can help in maintaining the body’s homeostasis, rejuvenation of the body, detoxification and activating the metabolic pathway of the body.2 Moreover, papaya’s high carotenoid and vitamin A content, aids in preventing cataracts and age-related macular degeneration (AMD).2 Papaya can be consumed both in its ripe and unripe forms, which constitute different tastes and nutritional values, respectively.
Nutritional composition of papaya
There is no doubt that papaya is a nutrient-dense plant with all of its parts including the fruit, leaves, roots, peel, latex, flower and seeds having specific nutritional and medicinal importance.2 The most significant nutrients that provide medical benefits in papaya include:
Nutrient | Examples |
Enzymes | Papain, chymopapain A and B, endopeptidase papain III and IV, glutamine cyclo transferase, peptidase A and B and lysozymes3 |
Fibre | Soluble fibre |
Vitamins | Vitamins A, C, E and K as well as B complex vitamins such as pantothenic acid and folate4 |
Minerals | Potassium, calcium, magnesium, iron, copper, zinc |
Antioxidants | Lutein, zeaxanthin and lycopene |
Carotenoids | Β carotene, crytoxanthin, violaxanthin and zeaxanthin |
Alkanoids | Carposide, carpinine, choline |
Carbohydrates | Glucose, sucrose and fructose |
Mechanism of action of phytochemicals in papaya
How papain aids in digestion
Papain, a cysteine protease enzyme, is found in the papaya latex and in greater quantities in greener papaya fruits.3 It is isolated by cutting open an unripe papaya fruit and collecting and drying the liquid latex that falls off. In traditional remedies worldwide, papain in papaya was used to treat inflammation, pain, infections, diarrhoea, and allergies and to improve digestive health. It also has wound healing and soothing properties due to its antimicrobial activity.5
Papain also has anti-inflammatory properties and can aid in breaking down dietary proteins into amino acids, leading to easier digestion in different species including human beings.6 Papain’s property of aiding protein digestion makes it a useful remedy in traditional medicine to treat indigestion.3
Therefore, papaya plays a major nutraceutical role in alleviating digestive issues due to its digestive enzyme content.
Fiber content and its role in digestive health
It is a known fact that consuming food with high fibre content would help in promoting regular bowel movements. Papaya’s high fibre content is an excellent home remedy for softening and easing the passage of stool and combating constipation. It is also an interesting fact to note that ripe papayas contain more sugar and less fibre compared to unripe papaya.7
Consuming unripe papaya could be a great way to intake a significant amount of dietary fibre and reduce constipation. Papaya’s fibre content not only aids in bowel movement but can also help in decreasing blood cholesterol levels and stopping cholesterol oxidation in your body.7
Other compounds in papaya contributing to digestive health
In addition to the high fibre content, papaya also has a high water content which can also aid in softening faeces and reducing constipation. This also helps in promoting regularity in bowel movements and maintaining a healthy digestive tract.
Papaya’s anti-inflammatory properties help in reducing inflammation in the digestive tract and might have implications for conditions like irritable bowel syndrome (IBS). Ripe papaya seed extracts contain a higher flavonoid content and this has exhibited a higher level of anti-inflammatory properties.8
Therefore, the high flavonoid content in papaya could help in alleviating symptoms of IBS. A common characteristic of IBS is the inflammation of the gut. Other antioxidants present in papaya such as vitamin C or ascorbic acid can help reduce inflammation of the gastrointestinal lining and protect it from further damage.
This could aid in reducing symptoms of IBS such as pain and discomfort in the gut. Papaya is also found to reduce other IBS-related symptoms such as bloating and gas. Research confirms that papaya helps in the maintenance of digestive health and keeps the digestive tract physiology intact and therefore helps in alleviating several symptoms of IBS.9
Unripe papaya extracts consist of other phytochemicals such as terpenoids, alkaloids, flavonoids, saponins and glycosides, providing cytoprotective and antimotility properties that help relieve stomach ulcers.2
Papaya consumption after a meal is found to improve digestion and prevent bloating. It is also found to be beneficial for pregnant women by improving symptoms such as morning sickness, nausea and vomiting.2
Papaya and gut microbiota
Papaya may positively influence gut bacteria as it has shown properties that aid in gut microbiota modulation and reduction of bacterial strains that are associated with inflammation of the gut and dysbiosis.10 Papaya’s microbiota profile modulation properties could be linked to its high dietary fibre content.11
Papaya is a good source of prebiotics and helps in eliminating bad bacteria in the gut.12 Prebiotic dietary fibres sources such as papaya act as carbon sources for fermentation pathways of gut microbiome which aid digestive health in many ways by maintaining the human microflora.
Considerations and precautions in papaya intake
Papaya can be easily incorporated into meals as both the ripe and unripe forms of the fruit are commonly eaten. Ripe papaya smoothie can be a healthy tropical delight while unripe papayas can be incorporated into green juices or made into a stew. Green papaya salads are also a common Thai delicacy which makes a fresh, delicious and healthy meal.
However, it is important to note potential allergies and side effects before delving into home remedies to treat health conditions using papaya. Just like any other food, moderation in consumption is important, especially for people who are having papaya for the first time. It’s not advisable to intake a large amount of papaya at the same time. Possible side effects of papaya include nausea and vomiting. Unripe papaya tends to be more unsafe when consumed in large quantities as it contains liquid latex which is a source of papain, which possesses a risk of oesophagus damage in large amounts.
Consumption of unripe and semi-ripe papayas is found to be unsafe in pregnant women as the higher concentration of the latex with papain can lead to marked uterine contractions.13
It is always good to consult with a healthcare professional, especially for individuals with existing digestive issues and with other conditions that require special care such as pregnancies.
FAQs
How does papaya benefit digestive health?
Papaya contains enzymes like papain, which aids in the breakdown of proteins and facilitates digestion. Additionally, its high fibre content promotes regular bowel movements and alleviates constipation
How can papaya be incorporated into the diet for digestive health?
Papaya can be included in the diet by consuming it fresh, in smoothies, salads, or as a snack. Various recipes incorporate papaya for added digestive benefits.
Are there any side effects or precautions associated with consuming papaya for digestive health?
While papaya is generally safe, some individuals may be allergic to it. Excessive consumption may lead to certain side effects such as nausea and vomiting. It's advisable to consult with a healthcare professional, especially for those with existing digestive issues.
Can papaya be beneficial for inflammatory digestive conditions like IBS?
The anti-inflammatory properties of papaya may have a positive impact on conditions like irritable bowel syndrome (IBS), but it's essential to consult with a healthcare professional for personalised advice.
Can pregnant women and children consume papaya for digestive health?
Pregnant women should exercise caution and consult with their healthcare provider before consuming papaya, especially in large amounts, as it may have uterine-stimulating effects. For children, moderation is key, and it's advisable to introduce papaya into their diet gradually.
Summary
All in all, papaya is a rich source of several vitamins, minerals and phytochemicals that have several health benefits including the maintenance of a well-functioning digestive system. It can be taken after meals to prevent indigestion and bloating as well as to maintain the gut microbiota.
Papaya can be incorporated, in moderate amounts and with caution if necessary, into a balanced diet for improved digestive health. Papaya’s perfect combination of vitamins, minerals, phytochemicals, fibres and other essential nutrients and the interactions found between these nutrients gives this fruit its medical and nutritional benefits.
References
- Coon L. OSF HealthCare Blog [Internet]. 2023. Why is gut health important?; [cited 2023 Dec 8]. Available from: https://www.osfhealthcare.org/blog/why-is-gut-health-important/.
- Essa MM, Manickavasagan A, Sukumar E, editors. Natural products and their active compounds on disease prevention. Hauppauge, N.Y: Nova Science Publishers; 2012.
- Ayodipupo Babalola B, Ifeolu Akinwande A, Otunba AA, Ebenezer Adebami G, Babalola O, Nwufo C. Therapeutic benefits of Carica papaya: A review on its pharmacological activities and characterization of papain. Arabian Journal of Chemistry [Internet]. 2019 [cited 2023 Dec 8]; 17(1):105369. Available from: https://www.sciencedirect.com/science/article/pii/S1878535223008316.
- Santana LF, Inada AC, Espirito Santo BLS do, Filiú WFO, Pott A, Alves FM, et al. Nutraceutical Potential of Carica papaya in Metabolic Syndrome. Nutrients [Internet]. 2019 [cited 2023 Dec 8]; 11(7):1608. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682863/.
- Kang Y-M, Kang H-A, Cominguez DC, Kim S-H, An H-J. Papain Ameliorates Lipid Accumulation and Inflammation in High-Fat Diet-Induced Obesity Mice and 3T3-L1 Adipocytes via AMPK Activation. Int J Mol Sci [Internet]. 2021 [cited 2023 Dec 8]; 22(18):9885. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8468764/.
- Wiszniewski G, Jarmołowicz S, Hassaan MS, Soaudy MR, Kamaszewski M, Szudrowicz H, et al. Beneficial effects of dietary papain supplementation in juvenile sterlet (Acipenser ruthenus): Growth, intestinal topography, digestive enzymes, antioxidant response, immune response, and response to a challenge test. Aquaculture Reports [Internet]. 2022 [cited 2023 Dec 8]; 22:100923. Available from: https://www.sciencedirect.com/science/article/pii/S2352513421003392.
- Adeyanju AA, Bamidele OP. Nutritional Composition, In Vitro Starch Digestibility and Antioxidant Activities of Composite Flour Made from Wheat and Mature, Unripe Pawpaw (Carica papaya) Fruit Flour. Nutrients [Internet]. 2022 [cited 2023 Dec 8]; 14(22):4821. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9697140/.
- Jeon YA, Chung SW, Kim SC, Lee YJ. Comprehensive Assessment of Antioxidant and Anti-Inflammatory Properties of Papaya Extracts. Foods [Internet]. 2022 [cited 2023 Dec 8]; 11(20):3211. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9601897/.
- Muss C, Mosgoeller W, Endler T. Papaya preparation (Caricol®) in digestive disorders. Neuro Endocrinol Lett. 2013; 34(1):38–46.
- Desjardins Y. Health effects and potential mode of action of papaya ( Carica papaya L.) bioactive chemicals. Acta Hortic [Internet]. 2019 [cited 2023 Dec 8]; (1250):197–208. Available from: https://www.actahort.org/books/1250/1250_28.htm.
- Bernardino Ramos do Prado S, Toledo Minguzzi B, Hoffmann C, Paulo Fabi J. Dietary fiber from unripe and ripe papaya differentially regulate microbiota composition: Evidence from an in vitro colonic fermentation study [Internet]. 2019. Available from: https://www.teses.usp.br/teses/disponiveis/9/9131/tde-10062019-101437/publico/Samira_Bernardino_Ramos_do_Prado_DO_Original.pdf#page=267.
- Hao CL, Esah EM, Tajarudin HA, Akter B, Salleh RM. Effect of potential prebiotics from selected fruits peel on the growth of probiotics. J Food Process Preserv [Internet]. 2021 [cited 2023 Dec 8]; 45(6). Available from: https://onlinelibrary.wiley.com/doi/10.1111/jfpp.15581.
- Adebiyi A, Adaikan PG, Prasad RNV. Papaya (Carica papaya) consumption is unsafe in pregnancy: fact or fable? Scientific evaluation of a common belief in some parts of Asia using a rat model. Br J Nutr. 2002; 88(2):199–203.