If you’ve spent more than five minutes browsing TikTok or Instagram recently, then you’ll have likely encountered the hype around yellow dragon fruit and its claimed superpower: making you poop. Social media is full of tales of individuals racing to the loo after sampling this tropical fruit, with some dubbing it “nature’s laxative.” But is there actually science to back up the hype, or is it just another passing fad?
Yellow dragon fruit, or Selenicereus megalanthus, or pitahaya amarillo, is distinctive with its bright yellow rind and sweet, white interior covered with black seeds.
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Found in northern South America, it’s a cactus native and has been consumed for decades around the globe. Recently, however, it’s been the internet sensation, with the #yellowdragonfruit hashtag garnering millions of views and an endless number of testimonials regarding its digestive benefits.
So, what exactly happens in your body when you consume yellow dragon fruit? The answer is in its fiber. Registered dietitians such as Vanessa King and Julia Zumpano note that all dragon fruits are high in fiber content, but yellow dragon fruit is especially powerful in this regard.
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A single cup delivers 3 to 5 grams of fiber, depending on portion size, which represents a good-sized portion of your daily requirements. Much of this fiber is soluble, or it becomes gel-like when it’s in your gut, softening and bulked-up for easier passage. The small black seeds provide a subtle “scrubbing” motion along your intestinal tract, which some professionals feel can help aid regularity further.
But fiber is not the only nutritional punch yellow dragon fruit packs. It’s also packed with antioxidants such as vitamin C, along with minerals including calcium, iron, and magnesium. These aid everything from immune function to skin health. The prebiotic oligosaccharides in the fruit feed the beneficial bacteria in your gut, supporting an equilibrium microbiome and easier digestion as a whole. Yellow dragon fruit even assists with blood sugar regulation and satiety for individuals with type 2 diabetes, making it an intelligent addition to a healthy diet.
Not everyone will find the same dramatic impact. If your diet is already high in fiber, you may see little difference. But if you’re accustomed to low-fiber meals, adding a highly fiberous fruit like yellow dragon fruit can certainly get things going sometimes too much so.
Nutritionists like Bonnie Taub-Dix and Frances Largeman-Roth recommend combining fiber with ample fluid. Without sufficient water, fiber can have the opposite effect and lead to constipation or discomfort. And though the reports of marathon bathroom visits sound like good social media fare, hours spent on the throne are not a desirable aim and might result in dehydration or other maladies.
Yellow dragon fruit is simple to consume. Simply cut it in half, scoop out the pulp, and eat it straight, or use it in fruit salads, smoothies, or even desserts. The skin is not for eating, so just eat the juicy inside. If you’re new to dragon fruit, take a small serving and observe how your system tolerates it before going in full force. And don’t forget, you don’t have to go hunting for foreign fruit to reach your daily fiber apples, pears, berries, and leafy greens are all great choices.
Yellow dragon fruit is safe for most individuals to eat, but exceptions do exist. Individuals with sensitive stomachs or medical conditions such as Crohn’s disease, ulcerative colitis, or irritable bowel syndrome might have to limit the intake of high-fiber foods during flare-ups. Allergic reactions are uncommon but can occur, so watch out for odd signs such as swelling, hives, or trouble breathing. Overdoing it on dragon fruit can also lead to bloating, gas, or diarrhea, especially if you’re not used to a high-fiber diet.
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Yellow dragon fruit deserves its status as a belly-friendly fruit, and for good reason. Its fiber, antioxidants, and prebiotics all contribute to a delicious means of supporting digestion and overall health. Just keep in mind: moderation, hydration, and a mix of everything are the keys no one fruit is a magic bullet, but yellow dragon fruit can definitely be a tasty addition to your healthy lifestyle.