In one raw mango fruit (210 grams), the U.S. Department of Agriculture (USDA) reports that you’ll find 3.36 grams of fiber. In the previously mentioned 2018 research article, experts conducted a four-week pilot study in which participants with chronic constipation were to eat either 300 grams of mango, specifically, or an equivalent amount of fiber. It was found that those in the mango-eating group experienced greater improvements in bowel movement frequency, as well as stool consistency and shape over those who received the fiber equivalents.
Mangoes may also help alleviate another kind of poop trouble thanks to their polyphenol content: symptoms related to irritable bowel disease (IBD). People with IBD experience chronic inflammation within the intestines and an imbalance of gut bacteria, reports the U.S. Centers for Disease Control and Prevention (CDC). This can lead to symptoms of abdominal pain, bloody stool, and ongoing diarrhea when dealing with an IBD flare-up. According to a small 2020 pilot study published in Nutrition Research, participants diagnosed with IBD who consumed 200 to 400 grams of mango pulp over the course of eight weeks showed a reduction in inflammatory protein levels and improvements in their gut microbiome.