Fruits are essential in a balanced diet, thanks to their content in vitamins, minerals, fiber and antioxidants. However, even natural foods can cause unwanted effects when consumed in excess.
Natural, but with limits
According to the Directorate-General for Health (DGS), Papaya, a common tropical fruit in Portugal, is rich in fiber and papain enzyme, which helps in digestion.
However, exaggerated consumption of this fruit can cause discomforts such as diarrhea, heartburn and abdominal pain. Papain is the production of gastric juices, but in large quantities it can irritate the stomach, especially in more sensitive people or digestive problems.
Excess fiber and papain can unbalance intestinal functioning, causing gastrointestinal malaise. In such cases, papaya is no longer beneficial and may aggravate symptoms.
Recommended quantities
It is not necessary to eliminate the papaya from the diet, but its consumption should be moderate. The recommended daily dose surrounds the 140 grams, about half of an average papaya, allowing you to take advantage of their nutrients without risk.
According to DGS, excessive consumption can cause essential nutrient loss due to frequent episodes of diarrhea. Continuing intake in large quantities can also change the balance of intestinal flora and harm health.
People with gastritis, reflux or other digestive disorders should be specially careful, as excessive consumption can aggravate these problems.
How to include papaya in food
Papaya is a good option for breakfast, helping to stimulate digestion early in the day.
It can also replace desserts, controlling the desire for sweets and facilitating intestinal transit after main meals.
Those who practice physical activity can benefit from antioxidants and the anti-inflammatory properties of the fruit, provided they respect the recommended dose.
It is often found papaya in shakes, salads or tropical side dishes, but your consumption should be avoided in various meals on the same day so as not to overload the digestive system.
Benefits with Balance
According to, papaya is a source of vitamins A, C and E, folate and potassium, contributing to the reinforcement of the immune system, skin health and the proper functioning of the intestine.
However, these benefits are only guaranteed with a balanced consumption. The idea that all natural foods are harmless can lead to poorly conscious choices.
Even healthier foods should integrate a varied and balanced diet, always respecting the needs and limits of each organism.
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