Top 5 Magnesium-Rich Fruits for Optimal Digestion, According to Gastroenterologist

Magnesium doesn’t get the spotlight it deserves, especially when it comes to gut health. While fibre and hydration usually steal the conversation, magnesium quietly does the heavy lifting by relaxing the muscles of the digestive tract. Dr Joseph Salhab, a US-based gastroenterologist, highlights that magnesium-rich fruits are a simple way to maintain healthy bowel movements. Many of these fruits are everyday favourites, nothing exotic, nothing complicated, just nature’s own remedies.

Watermelon is mostly water, so it’s great for hydration. Some even dismiss it as “just sugar and water.” Watermelon actually contains a notable amount of magnesium, about 10 mg in a single wedge. When paired with its high water content, it works double duty by keeping stool soft and supporting smoother digestion. Dr Salhab points out that hydration plus magnesium is a winning combo that helps muscles in the gut contract and relax efficiently.

Avocados are often praised for healthy fats and fiber. What’s less spoken about is their impressive magnesium content, almost 58 mg per medium avocado. This makes them one of the richest fruit sources of magnesium. The creamy texture also makes avocados easy on the stomach, reducing strain on digestion. For people who struggle with constipation, avocado provides the rare mix of fiber, healthy fats, and magnesium that works synergistically.

Berries are mainly known as antioxidant superfoods. Beyond the antioxidants, berries, especially blackberries and raspberries, contribute small yet significant doses of magnesium. While the numbers are not sky-high (around 29 mg per cup of blackberries), their real power lies in combining magnesium with soluble fiber. This dual action helps soften stool while nourishing gut bacteria, which indirectly improves bowel movements. Dr Salhab says these “tiny powerhouses” are often underestimated in gut-friendly diets.

Pineapple is usually recognised for bromelain, an enzyme that aids digestion. Pineapple also offers magnesium (about 20 mg per cup). While not as high as avocado, its enzyme-fibre-magnesium trio creates a unique gut-friendly package. Bromelain reduces inflammation in the gut lining, while magnesium relaxes digestive muscles. Eating pineapple in moderation can therefore work on both fronts: easing digestion and improving bowel regularity.

Kiwi is famous for vitamin C, often compared to oranges. What makes kiwi special is its surprising combination of magnesium (17 mg per fruit) and a unique enzyme called actinidin. This enzyme promotes faster digestion of proteins, while magnesium takes care of muscle relaxation in the intestines. Studies have even shown that kiwis help with constipation in people with irritable bowel syndrome (IBS). It’s a tiny fruit, but one that Dr Salhab calls “an underestimated hero for gut health.”

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a doctor or a qualified health professional before making major dietary changes, especially for chronic digestive issues.