Inflammatory bowel diseases (IBD), like Crohn’s disease and ulcerative colitis, come with a host of gut-wrenching symptoms, such as diarrhea, fever, fatigue, and abdominal pain. Not only are these symptoms incredibly uncomfortable, but IBD also poses risks for other complications, like malnutrition, bowel obstruction, and even an increased risk of cancer. Many people rely on medications or surgeries to mitigate these risks and alleviate their symptoms. However, you may be able to tackle both the symptoms and complications with a simple dietary change: introducing mangoes to your daily meals.
More Mango, Less IBD
Research conducted at Texas A&M University in College Station found that eating mangoes had significant impacts on Crohn’s disease and ulcerative colitis. In their clinical trial, individuals experiencing mild-to-moderate ulcerative colitis ate 200-400 grams (7-14 ounces) of mango two to three times per day along with their drug treatments. In just eight weeks, participants saw:
- A significant reduction in ulcerative colitis symptoms
- Decreased endotoxin levels in blood plasma (associated with inflammation)
- Reduced presence of GRO, a molecule associated with colon cancer growth
- An increased quantity of Lactobacilli and other beneficial probiotic bacteria
- Greater amounts of short-chain fatty acids essential for a healthy intestinal tract
These findings suggest that mangoes can help alleviate IBD symptoms and possibly lower the risk of developing complications associated with the condition.
Gallotannins, a type of polyphenol found in abundance in mangoes, have been hypothesized as the key component responsible for these benefits. It has been established that polyphenols from fruits and vegetables help reduce inflammation and aid those suffering from inflammation-related diseases such as cardiovascular disease, cancer, and IBD. The researchers sought to determine whether gallotannins specifically could offer these anti-inflammatory effects for individuals with IBD. As it turns out, gallotannins did the job.
Incorporating Mangoes into Your Diet
If you’re interested in tackling your IBD via mangoes, you might be wondering how much mango you need to consume daily to improve your bowel health. Considering that one cup of mango contains approximately 165 grams (5.8 ounces) of the fruit, you should aim to eat about 2.5-7 cups per day to achieve the desired effect. Bear in mind that eating more mangoes also means you’re consuming more fiber. Sudden increases in fiber intake can cause gut issues as well, so it’s important to progress gradually. Start with low amounts of mango and gradually increase your intake as your stomach becomes accustomed to this new addition to your diet.
Note that it may still be essential to take prescribed medications to manage IBD symptoms properly. However, consuming mangoes on a daily basis may reduce the severity of these symptoms, thus improving your quality of life while dealing with IBD. If you’re unsure about how to incorporate mangoes into your diet, talk to your doctor or a professional nutritionist. They can offer personalized advice to ensure you maximize the benefits mangoes can provide while also managing your overall health more effectively.
As always, it’s essential to maintain regular appointments with your healthcare provider to monitor your disease and ensure you receive the appropriate treatment as needed. But by incorporating mangoes into your daily diet, you could potentially experience relief from your IBD symptoms while also reducing the risk of more serious complications. The combination of sweet, delicious mangoes and improved gut health is certainly worth striving for.
