Beat bloating with papaya: A mom-recommended tip for healthy digestion

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Fruits are a rich source of nutrients that can provide numerous health benefits. Eating a bowl full of healthy fruits regularly will help you improve digestion, maintain your energy levels, and strengthen your immune system. When it comes to fruits, how can we not include papaya? Papaya is a fruit that is available all year and is recognised for its rich and juicy flavour. Papaya, also known as 'papita' in India, is one of the most popular and nutritious fruits. You may be surprised to learn that the luscious tropical fruit helps to improve digestion, and boosts immunity, even my mom approves of it. She believes that papaya contains enzymes, fibre, antioxidants, and anti-inflammatory qualities that make it good for digestive health. Regular intake can enhance digestion, increase gut health, and aid in the prevention of digestive diseases. Know the benefits of papaya for digestion.

How does papaya help with digestion?

“Papaya contains several enzymes, fibre, antioxidants and anti-inflammatory properties that promote digestive health. Regular consumption can improve digestion, promote gut health, and help prevent digestive disorders,” says nutritionist Abhilasha V..

1. Contains enzyme

Papaya contains a powerful enzyme called papain. This proteolytic enzyme helps break down proteins into smaller peptides and amino acids, making it easier for the body to digest and absorb them. Papain acts similarly to the digestive enzymes produced by the pancreas, thus supplementing the body’s natural digestion process, found a study published in the International Journal of Molecular Sciences.

2. Rich in fibre

Papaya is rich in dietary fibre, which plays a crucial role in digestive health. A study published in the Foods Journal indicated that papaya includes significant levels of vitamin C, beta-carotene, and dietary fibre. Interestingly, unripe papaya contains less sugar and more fibre than ripe papaya. Fibre adds bulk to the stool and helps maintain regular bowel movements, preventing constipation. It also aids in the movement of food through the digestive tract, promoting a healthy digestive rhythm.

3. Have antioxidant properties

Papaya is packed with antioxidants, including vitamin C, vitamin E, and beta-carotene. These antioxidants help reduce inflammation in the digestive tract and can protect against conditions like gastritis and stomach ulcers. Additionally, they help neutralise free radicals, reducing oxidative stress and improving overall gut health, found a study published in the Foods Journal.

4. High water content

“Papaya has high water content, which helps keep the digestive system well-hydrated. Proper hydration is essential for the digestive system to function smoothly, as it aids in the breakdown of food and the absorption of nutrients, explains the expert.

5. It is alkaline

Papaya has an alkaline nature, which helps neutralise stomach acids. This can provide relief from acid reflux and heartburn, making it a soothing choice for those with acid-related digestive issues. However, more research is needed to prove the claim.

6. Rich in anti-inflammatory properties

The compounds in papaya, such as choline and beta-carotene, have anti-inflammatory properties. These can help reduce inflammation in the gut, which is beneficial for individuals with inflammatory bowel diseases like Crohn’s disease or ulcerative colitis, as found in a study published in the Foods Journal.

Papaya for digestion: How to add it to your diet?

Here are two simple ways to incorporate papaya into your diet which may help with digestion, as recommended by the expert.

1. Papaya smoothie

Ingredients:

1 cup of ripe papaya, peeled and cubed

1 banana

1/2 cup of plain yoghurt (can be substituted with dairy-free yoghurt)

1/2 cup of orange juice

1 tablespoon of honey or agave syrup (optional)

1/2 teaspoon of grated ginger (optional, for an extra digestive boost)

Ice cubes (optional)

Method:

Peel the papaya and cut cubes. Ensure it is ripe, as unripe papaya can be bitter and less effective for digestion.

Peel the banana and slice it into smaller pieces for easier blending.

Add the papaya, banana, yoghurt, orange juice, and honey into a blender.

If using, add the grated ginger for its additional digestive benefits. Blend until smooth.

If you prefer a colder smoothie, add a few ice cubes and blend again.

Pour the smoothie into a glass.

Consume immediately for the best nutritional benefits.

2. Papaya salad

Ingredients:

2 cups of ripe papaya, peeled and cubed

1/2 cup of cucumber, thinly sliced

1/4 cup of red onion, thinly sliced

1 tablespoon of fresh mint leaves, chopped

1 tablespoon of fresh lime juice

1 teaspoon of honey or agave syrup

A pinch of salt

A pinch of black pepper

Optional: 1/4 cup pomegranate seeds or chopped nuts (like almonds or walnuts) for added texture and nutrients

Method:

Peel and cube the ripe papaya.

Thinly slice the cucumber and red onion.

Chop the fresh mint leaves.

Optional: Prepare pomegranate seeds or chop the nuts if adding.

In a large bowl, combine the cubed papaya, sliced cucumber, and red onion.

Add the chopped mint leaves.

If using, add pomegranate seeds or nuts for extra texture.

In a small bowl, whisk together the fresh lime juice, honey, salt, and black pepper.

Pour the dressing over the salad and toss gently to combine.

Serve the salad immediately as a refreshing and digestive-friendly side dish or snack.

This papaya salad can also be chilled for a short time before serving.

Are there any side effects of papaya?

While papaya is generally safe and nutritious, certain groups of people should avoid it or consume it with caution due to potential adverse effects, as explained by the expert.

1. Pregnant women

Unripe or semi-ripe papaya contains latex, which can cause uterine contractions and potentially lead to miscarriage or preterm labour. Pregnant women should avoid unripe or semi-ripe papaya. Fully ripe papaya may be consumed in moderation but consult with a healthcare provider first.

2. People with latex allergies

Papaya contains compounds that can cause allergic reactions in individuals sensitive to latex. Symptoms can include itching, swelling, hives, respiratory issues, and in severe cases, anaphylaxis.

3. Individuals on blood-thinning medication

Papaya contains vitamin K, which can interfere with blood-thinning medications like warfarin, increasing the risk of bleeding. People taking blood-thinning medications should consult their healthcare provider before consuming papaya regularly.

4. People with digestive sensitivities

The high levels of digestive enzymes (papain and chymopapain) in papaya can cause digestive discomfort in sensitive individuals. Symptoms can include bloating, cramping, nausea, or diarrhoea.