What Happens to Your Gut When You Eat Yellow Dragon Fruit

Yellow dragon fruit is being called ‘nature’s laxative’ on TikTok, with users saying it helps ease constipation and cleanses the digestive system. According to experts, the fiber and water content in all types of dragonfruit can help move things along.

How Dragon Fruit Aids Digestion

While yellow dragon fruit is the viral choice on social media, all types of dragon fruit can help your gut, Vanessa King MS, RDN, a registered dietitian nutritionist, and a spokesperson for the Academy of Nutrition and Dietetics.

“The fiber and water content in all three types of dragon fruit would support healthy digestion and bowel movement regularity,” King told Verywell. 

In a 2024 review study, researchers found that the dragon fruit (also called pitaya) have multiple compounds, including fiber, flavonoids, and polyphenols that make the fruit “gastroprotective.” 

Eating enough dietary fiber is key to maintaining overall gut health. The National Institute of Diabetes and Digestive and Kidney Disease recommends adults get about 22 to 34 grams of fiber a day.

The particular type of fiber in dragon fruit makes it even more effective at clearing out your intestines compared to other fruits, said Julia Zumpano, RD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition.

“Dragon fruit has more fiber than an apple, and two cups of dragon fruit provide 11 grams of fiber,” Zumpano said. “The texture and consistency of dragon fruit can also aid in relieving constipation because it has a gel-like soluble fiber with small black seeds that can aid in ‘scrubbing’ the intestinal lining.” 

More Health Benefits of Dragon Fruit

According to King, dragon fruit has benefits for the GI system and contains antioxidants and fatty acids, which can improve circulation and help keep cholesterol levels in check.

“Its high amounts of vitamin C that works as an antioxidant to neutralize harmful free radicals, and its fiber content supports blood sugar management and excess fat removal from the body,” King said.

If you’re interested in trying dragon fruit but can’t find it at your regular grocery store, you might have better luck at a natural grocery store or local Asian market.

Is the Dragon Fruit Cleanse Safe?

While dragon fruit can be part of a healthy diet, Zumpano said she’s concerned about the dragon fruit cleanse trend.  

“Cleanses and detoxes can be harmful because they can lead to nutrient deficiencies and electrolyte imbalances, and when done long term, they can cause strain on certain organs such as your liver and kidneys,” Zumpano said.

“Your body does not need a cleanse if you consume enough fiber, water, and exercise. Our body removes toxins from urine, stool, sweat, and tears,” she added.

Other Foods That Help With Constipation

If you’re constipated, you can try a variety of high-fiber fruits and vegetables, including berries, avocados, and leafy greens, to see if they help relieve your symptoms. 

“Everyone responds to foods differently,” Zumpanos said. “Some people may find that apples or prunes relieve their constipation better than dragon fruit.”

The best way to stave off constipation long-term is to stick with an overall healthy lifestyle and a diet that prioritizes fiber, she added.

“Find a solution that works with your body and do it daily,” Zumpano said. “Aim for 25 to 35 grams of fiber per day. If you are chronically constipated, you may need more than that.”