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Not only plums: the Israeli dried fruit also prevents constipation - voila! health


The date is the only dried fruit that grows in Israel and dries on the tree naturally without the need for added sugar or preservatives. Now it turns out that it is also good for constipation

Maccabi sweet and healthy (Maccabi)

The Israeli date is one of the twelve symbols of the tribe. If you didn't know, it is the only dried fruit that grows in Israel and dries on the tree naturally without the need for added sugar or preservatives, which is why it is the healthiest of all. Compared to the date, most dried fruits are required to undergo "artificial treatment" " which involves the use of high temperatures and preservatives such as sulfur dioxide to improve their color, prevent oxidation and spoilage and extend their shelf life. Some of the dried fruits are also added with oils, tanning agents (to create a shiny appearance) and artificial food colors - the latter can also cause various effects Among sensitive people and children, therefore, except for the date, which in this respect is actually more similar to fresh fruit, it is recommended to consume fresh fruit.

Another proof of the health benefits of the date was recently received.

A new study, which reviewed the findings of the scientific literature, and was published in the International Journal of Food Properties, reveals countless mechanisms, in which many different components in dates, contribute to maintaining the health of the digestive system and preventing constipation.

Merav Mor-Opir, clinical nutritionist and scientific advisor to the Plant Council, explains that "the Israeli date is rich in dietary fiber, minerals and antioxidants (such as phenols) and is low in sodium. Its unique composition helps in maintaining the health of blood vessels and the heart, in providing a feeling of satiety, in maintaining weight A healthy body and in the prevention of cancer. Now it turns out that the mechanisms by which the date contributes to the health of the digestive system are many more than we thought. We are used to referring to phytochemicals (active plant components), mainly as antioxidants and anti-inflammatories. The current review also sheds light on their contribution to preventing constipation."

Here are all the benefits of dates for your digestive system:

Important for the digestive system. Dates (Photo: ShutterStock)


flavonoids are plant components found in vegetables, fruits, roots, stems and more, and are known for their antioxidant and anti-inflammatory properties.

Quercetin is one of the flavonoids found in fruits such as dates.

New research shows that quercetin may also help prevent constipation.

In a recent study, it was found that quercetin reduced the expression of unique proteins called "aquaporins".

These proteins are part of the control mechanism for the passage of water along the large intestine (osmosis).

This is how they affect the water content in the intestine and the composition of the stool.

Therefore, reducing the expression of aquaporin, by quercetin, can help soften the stool and prevent constipation.

Quercetin also affects the microbiome.

It encourages the proliferation of friendly bacteria in the gut, especially bifidobacteria and lactobacillus, and the inhibition of harmful bacteria.

Which ultimately helps in improving bowel motility.

Quercetin also contributes to maintaining the health of the intestinal lining.


Phenols in plants have many health benefits.

The composition of the phytochemicals in dates includes various types of phenols, which have beneficial effects on the digestive system:

caffeic acid is produced by several plant species, and is also found in beverages such as wine and tea.

Besides its antioxidant properties, it also encourages intestinal motility, increases transit time in the digestive tract and contributes to increased peristalsis (the undulating movement of the muscles in the digestive tract).

Gallic acid, ferulic acid and chlorogenic acid are additional phenols in dates.

Similar to quercetin, they also encourage the proliferation of friendly bacteria, and the inhibition of harmful bacteria.

Which ultimately encourages the transit in the digestive system.

Chlorogenic acid also helps maintain the integrity of the intestine, and prevents the colonization of parasitic bacteria.

More in Walla!

Head to Head: Which type of date is the healthiest for you?

To the full article

Full of dietary fiber (Photo: ShutterStock)


fiber Dietary fiber is plant ingredients, which are not broken down by the enzymes secreted in the human upper digestive system, and therefore are not digested there.

The daily recommended amount of dietary fiber is about 25 grams or more, in most age groups.

Low fiber intake is associated with an increased risk of constipation.

Dates are an excellent source of dietary fiber, and contain about 5-7 grams of dietary fiber per 100 grams.

That is, about 20% of the recommended daily dietary fiber intake.

In a recently published study, 7 types of dietary fiber were found in dates: 4 soluble: pectin, beta-glucan, galactomannan and fructan and 3 insoluble: cellulose, lignin and arabinoxylan.

Beta-glucan, a type of soluble dietary fiber in dates, has a strong anti-constipation effect.

It constitutes a food substrate for the population of friendly bacteria in the intestine ('prebiotic' fiber).

This way he can restore balance to the intestine.

Beta-glucan also contributes to maintaining the integrity of the intestinal lining and regulating the immune system.

In general, the soluble fibers absorb water in the intestine, which creates a kind of gel.

Thus, they increase the viscosity in the digestive system and allow the passage of stool more smoothly and efficiently.

The insoluble fibers in dates, which absorb water like a sponge, are also very important in maintaining the proper functioning of the digestive system.


Magnesium is the fourth most abundant mineral in the body, used as an essential component for the activity of more than 600 enzymes.

The recommended, average, daily dose of magnesium for adults is about 370 mg. The magnesium content in dates is at least 50 mg/100 grams, so the date can contribute almost 15% of the total magnesium.

Magnesium can create sulfate or citrate salts in the intestine, which increases water retention in the intestine, mainly due to its osmotic effect.

This affects the motility of the digestive system.

Magnesium also encourages peristalsis, regulates bowel movements and relieves constipation.

Date syrup

It is traditionally believed, especially in the Eastern countries, that to achieve the maximum effects of dates in preventing constipation, 5-6 dates should be soaked in water.

The resulting syrup is drunk the next morning.

Although the subject has not been sufficiently studied and the underlying mechanism is still unknown, it can be assumed that the date syrup is rich in various released active components, especially magnesium.

  • health

  • Nutrition and diet

  • Preventive nutrition


  • Dried Fruit

  • Tu Bishvat

  • dates

Source: walla

All life articles on 2023-02-06

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