Astringent Fruits: List, Benefits and Uses

We're going to show you why you should include astringent fruits in your diet on a frequent basis. They're high in soluble fiber and antioxidants.

Written and verified by the nutritionist Saúl Sánchez Arias.

Last update: 29 November, 2022

Astringent fruits are those that help fight diarrhea, thus improving the condition of the intestines. These contain tannins, in addition to soluble fibers that can retain water and increase the density of the fecal bolus. It’s best to eat them raw to take advantage of all their properties and to avoid changes in motility that can condition bowel movements.

Before we begin, we must state that diarrhea can be caused by many different reasons. Infections are one of them. Certain types of bacteria cause changes in our internal water balance, causing the potential reabsorption of liquid in the large intestine. However, food intolerances can also cause such symptoms.

Astringent fruits

Here’s a list of astringent fruits that can be included in our diet to relieve diarrhea. They aren’t only beneficial for this medical condition, but also contain a number of nutrients and phytochemicals that will cause them to be valuable in almost any context.

Pomegranate

The pomegranate is one of the most astringent fruits around. It contains a significant amount of vitamin C. This element is essential for boosting immune function, according to a study published in Nutrients. Therefore, when diarrhea has an infectious origin, it will be crucial to ensure that the levels of this element are correct in order to solve this problem as soon as possible.

As if this weren’t enough, pomegranate provides a high amount of antioxidants, compounds that neutralize the formation of free radicals and their subsequent accumulation in the body’s tissues. This mechanism reduces the risk of developing chronic and complex pathologies, as evidenced by research published in the European Journal of Medicinal Chemistry.

Apples

Apples have a type of soluble fiber that’s very beneficial to the body – pectins. This substance gives it certain astringent properties. Soluble fiber is essential for the microbiota to remain functional. It serves as an energetic substrate for the bacteria that live in the digestive tube, thus stimulating their growth. A review published in the journal Current Allergy and Asthma Reports corroborates this.

It’s also a source of vitamins and antioxidants. Because of this, it shouldn’t be missing from our diets. It has a satiating effect that will increase adherence to a hypocaloric diet with the objective of weight loss. It’s best consumed raw, although it can also be used to make compotes or purees.

Persimmon

Persimmon is another astringent fruit that is characterized by its mucilage content, a compound that lubricates the walls of the digestive tube and helps regulate transit. It also stands out for its content in vitamin C, and so it’s especially beneficial to boost immune function.

Quince

We can’t forget quince when talking about fruits that help to control diarrhea. It’s usually consumed in the form of jam or candy, but there’s also the option of including it in its fresh form in your diet.

It has a flavor that will please any sweet tooth and is an excellent source of fiber. It can even provide a significant amount of antioxidant compounds, which will help to improve overall health.

Pears

To close this list, we must make a special mention of pears. As with apples, these stand out for their soluble fiber content, as well as pectins. For this reason, it can be consumed to reduce diarrhea, improve the function of the microbiota, and to protect the body’s internal functioning.

Include astringent fruits in your diet to control diarrhea

As you’ve seen, astringent fruits are essential to control diarrhea and gastrointestinal disorders. They reduce motility and improve the mucosa in the intestine, preventing and contributing to the healing of possible injuries.

In addition, they have a significant number of antioxidant compounds and vitamins, key elements to maintain a good state of health over the years.

Finally, don’t forget that diarrhea can often prevented by optimizing the processes of conservation and food handling. Most of them are caused by infectious processes, generally bacterial contamination.

To prevent these mishaps, animal products must be cooked properly. There’s nothing better than heat to kill any pathogens that may be hiding in food.