© Anthony Shkraba
If dates are consumed in the evening, they can promote the production of melatonin.
December 27, 2024
Björn Brand
Natural power food: Dates improve digestion, relieve constipation, strengthen gut flora, and support a healthy microbiome.
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Dates are far more than just a sweet treat – they are also a true blessing for digestion. Even in ancient times, they were attributed with healing properties, and even today many appreciate their positive effects on the body. Due to their numerous nutrients, they are also known as the "bread of the desert." They promote balance in the intestines and naturally support the digestive process by stimulating bowel activity and helping to alleviate digestive complaints.
Not only when it comes to supporting digestion, dates are a real superfood . They also have antibacterial and anti-inflammatory effects and are a valuable source of energy.
Studies have shown that dates can even support brain function. Their ability to promote digestion so effectively is mainly due to the high content of fiber and essential mineralsthat help keep the digestive system in check and Strengthening gut flora. Dates used for digestion thus support healthy gut function in the long run.
Dates contain a significant amount of fibers, which are crucial for a well-functioning digestion. Therefore, dates are an excellent way to increase the fiber content in one's diet.
However, the sweet desert fruit contains many more healthy nutrients: Dates are rich in valuable vitamins, especially B vitamins like B1, B2, and B6, which are important for the energy metabolism and the nervous system function.
In addition, dates contain a variety of minerals, especially potassium, calcium, and magnesium, which contribute to the regulation of water balance, bone strengthening, and muscle function support.
Another notable feature of dates is their antioxidants, such as flavonoids, carotenoids, and phenolic acids,which help reduce cell damage caused by free radicalsand thereby slow down the aging processkönnen.
Zudem enthält die Frucht die Aminosäure Tryptophan, die im Körper in Melatonin umgewandeltwird – ein Hormon, das für einen geregelten Schlaf-Wach-Rhythmussorgt und somit die Sleep quality can improve.
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The fiber contained in dates serves as food for beneficial gut bacteria.
Dates support the gut and enhance gut flora health through their prebiotic properties. The fiber in dates, especially soluble fibers, serves as food for beneficial gut bacteria.
These bacteria, such as bifidobacteria and lactobacilli, promote the growth of probiotic microbes, which are crucial for maintaining a healthy microbiome.
The Microbiome refers to the entirety of all microorganisms, including bacteria, viruses, fungi, and parasites, that live in and on the human body. It plays a central role in many biological processes, including the digestion of food, the production of vitamins, and the regulation of the immune system.
A balanced microbiome not only promotes healthy digestion but also strengthens the immune system, by keeping harmful microbes in check and supporting the body's defenses.
Read more here: What the microbiome has to do with our health
A well-functioning microbiome can even protect against inflammations and diseasescaused by harmful bacteria or an imbalance of microbes in the gut.
By providing a good foundation for beneficial bacteria in the gut, dates help stabilize the balance of the gut flora. At the same time, the growth of harmful microbes that cause digestive problems can be inhibited. In this way, dates help to prevent diseases such as intestinal inflammation.
Fiber is essential for a well-functioning digestion and significantly contributes to gut health. Although these plant fibers cannot be completely digested by the body, they still play a central role: They promote regular digestion, prevent constipation, and improve stool consistency.
At the same time, they help to bind and excrete harmful substances in the digestive tract, which the Risk forcertain digestive disorders, such as colon cancer , reducecan.
Another benefit of fiber is its ability to stabilize blood sugar levels. They slow down sugar absorption, providing a more consistent energy supply and preventing blood sugar spikes that could affect digestion and overall well-being.
Read here: What blood sugar levels mean
Therefore, the fiber in dates makes a valuable contribution to promoting a healthy, balanced digestive system.
This unique combination of nutrients and fiber makes this superfood a real helper when it comes to alleviating digestive problems. Dates help with constipation, bloating, or even diarrhea. But how exactly do they work and what should you pay attention to?
One of the most well-known applications of dates is to aid with constipation. Their high content of mostly soluble fiber stimulates bowel movements and ensures better stool consistency, making dates ideal for gently and effectively getting the intestines moving.
The soluble fibers retain water in the digestive tract, increasing stool volume and making it softer – an advantage for people suffering from hard or irregular bowel movements.
Dried dates, due to their lower water content and higher fiber density, are particularly effective in preventing or alleviating constipation.
It is important to note that the digestive-promoting effectis not only dependent on the variety,but also from the degree of dryingdepends. The longer the dates ripen on the palm or are actively dried, the more concentrated their nutrient content.
The number of dates needed for constipation depends on the individual's digestion and the type of dates. A typical serving of two to three dried dates per dayis often enough to positively affect digestion. Soaked dried dates can be particularly effective as they additionally provide the digestive tract with liquid.
Fresh dateson the other hand have a höheren Wassergehalt, was sie milder in ihrer Wirkungmacht. Diese eignen sich besonders für Menschen mit empfindlicher Verdauung, die dennoch von den präbiotischen Eigenschaften profitieren möchten.
In einigen Fällen können Datteln eher Blähungen verursachen, anstatt sie zu lindern. Der hohe Gehalt an Ballaststoffen fördert zwar eine gesunde Verdauung, kann jedoch auch zu vermehrter Gasbildung im Darm führen, insbesondere bei Menschen mit empfindlichem Verdauungssystem.
Besonders getrocknete Datteln, die aufgrund des geringeren Wassergehalts einen höheren Ballaststoffgehalt aufweisen, können bei übermäßigem Verzehr Blähungen verstärken.
Zudem enthalten Datteln Fructoseand sugar alcohols, which are difficult for some people to digest. These components can be fermented in the gut, which can lead to bloating and other digestive complaints.
For people prone to bloating, it is advisable to start with small amounts of dates and closely monitor tolerance. If you regularly suffer from bloating, you may need to limit your intake of dates or turn to fresh alternatives, as these contain less fiber and sugar alcohols. In any case, it is sensible to individually adjust your diet.
Even with diarrhea, dates can be both beneficial and problematic depending on how they are consumed. Normally, the fiber they contain helps to regulate digestion and firm up stools.
In mild diarrhea, dates can help due to their minerals such as potassium and magnesium to To stabilize the electrolyte balanceand to supply the body with essential nutrients. A small amount of dates is often a good idea to bring the digestive tract back into balance.
However, dates can be problematic in cases of acute diarrhea because the high fiber content can also stimulate bowel activity and worsen symptoms. Especially dried dates, which have a higher concentration of fiber, can irritate the bowel even more if consumed excessively.
In cases of severe diarrheait is therefore advisable to avoid or at least reduce the consumption of datesto prevent additional strain on the digestive system. For quick relief, it's better to focus on easily digestible foods.
It's often claimed that dates have a laxative effect. How much truth is there in this claim? Can dates really serve as a natural laxative, or is it just a widespread myth?
The scientific findings on the laxative effect of dates are rather cautious. While dates do not have the same strong effect as classic laxatives that directly stimulate the intestines, they support digestion in a gentle way. Thanks to their high fiber content, they promote natural bowel movements and thus contribute to the regulation of digestion.
Another aspect that is relevant in this context is the effect of sugar alcohols like sorbitol, which are contained in dates. Sorbitol has a osmotic effect, which means it draws water into the intestines to soften the stooland promote digestion.
This mild yet effective action can produce a laxative effect in some individuals, especially when consumed in larger quantities.However, it should be noted that this effect can vary from person to person. While some people find dates helpful for occasional constipation, they can cause bloating or even diarrhea in others, particularly with sensitive digestive systems.
Thus, the effect of dates as a laxative mightas gentle and individualare considered, making them suitable for supporting healthy digestion in the long term without putting a significant strain on the intestines.
The effect of dates as a natural laxative does not usually show immediately, but rather gradually. They do not have the same quick effect as chemical laxatives. Instead, dates support digestion in a continuous and long-lasting way. How quickly dates work as a laxative depends on various factors, such as individual digestion and the amount consumed.
In most peoplethe first results show after about one to three days .This is one of the reasons why dates are better suited to support digestion in the long term rather than providing immediate relief for acute issues.
The correct dosageis also crucial:While some people notice an improvement after only a few dates, others require a larger amount. Those who regularly incorporate dates into their diet will find that they can stabilize digestion over the long term.
However, it is advisable to start eating dates in small quantities to test one's tolerance and not overwhelm digestion with too large a portion.
Read here: The Healing Power of Nutrition
It is important to note that the effect of dates is also enhanced by combining them with other healthy foods such as water and fiber. Therefore, if consumed regularly as part of a balanced diet, their effect is particularly effective in the long term.
The ideal amount of dates varies depending on individual needs, but generally two to three dates per day are sufficient to benefit from their health advantages and support digestion. It's important to adjust portions to one's dietary needs, as dates are relatively high in calories. Excessive consumption can lead to bloating or stomach discomfort.
Dates can be consumed at any time of the day. However, if eaten in the evening, they can promote the production of melatonin, the sleep hormone that ensures a restful sleep. In the morning, on the other hand, dates can stimulate digestion and kick-start the metabolism for the day ahead.
Dates can be helpful for constipation as their fiber content stimulates digestion and softens the stool. However, they should be consumed with caution in cases of bloating, as the high fiber content and sugars like fructose can cause gas in sensitive individuals.
A serving of 100 grams of dates provides about 5 to 8 grams of fiber, depending on the variety and level of dryness. These contribute to promoting healthy digestion, support blood sugar regulation, and can help prevent constipation.
Dates can be beneficial during pregnancy, especially for issues like constipation, leg cramps, iron deficiency, cravings, and sleep disturbances. They provide important nutrients like iron and magnesium, promote digestion, and support sleep quality. Studies even show that dates can aid in birth preparation, promote the onset of labor, and shorten the duration of labor phases.
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In cases of diarrhea, dates can be both beneficial and problematic.
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Dates support digestion in a long-lasting way.
