This Delicious Fruit Has the Potential to Improve Your Digestive Health
Written by Susan Parker | Updated on May 28, 2025
Reviewed by Susan Parker
11 sources cited
Studies indicate that approximately 90% of Americans do not consume enough fruit for optimal health.1
It is unfortunate because fruits are a delicious source of nutrients and fiber that can significantly enhance well-being.
Among fruits, mango stands out not only as a delightful snack but also as a potential aid in gut healing and overall digestive health.
Overview
Mangoes assist in promoting gut health by encouraging beneficial probiotic bacteria, reducing inflammation, and improving digestive function.
Components found in mangoes, such as gallic acid and lupeol, have demonstrated capabilities in reducing inflammation, triggering cancer cell death, and restricting tumor growth in various studies.
Consuming moderate quantities of mango may aid in lowering blood sugar levels and enhancing insulin sensitivity.
Mangoes Are "Medicinal"
For over 4,000 years, mango has been an essential element in Ayurvedic medicine.2 This traditional Indian medical system utilizes all parts of the mango plant to address various ailments.
Recent research confirms that the consumption of mango fruit alone can have positive effects on digestive health, containing cancer-fighting natural compounds and substances that combat inflammation.
Supporting Beneficial Probiotic Bacteria for Health
Studies at Oklahoma State University have illustrated that mangoes can aid in the survival of beneficial bacteria in the digestive tract, particularly in the face of a diet high in processed foods.
This research indicates that the natural compounds in mangoes promote the growth of bacteria that contribute to lower weight and improved resistance to diabetes.3 Additionally, nutrients from mangoes support the production of butyrate, a short-chain fatty acid crucial for the health of intestinal epithelial cells and smooth digestion.4
An eight-week study at Texas A&M involving individuals with inflammatory bowel disease revealed that consuming a moderate amount of mangoes can alleviate symptoms of ulcerative colitis.
This study also noted an increase in beneficial probiotic bacteria, such as Intestinal Lactobacilli, and essential short-chain fatty acids crucial for a healthy intestinal tract after mango consumption, as stated by researcher Susanne Talcott.5
Rich in Antioxidant Gallotannins
Dr. Talcott highlights that mangoes are rich in gallotannins, natural substances that are converted by intestinal bacteria into bioactive molecules acting as antioxidants and supporting the proper function of the digestive tract lining.
Regarding the study on inflammatory bowel disease, Dr. Talcott reports that all participants expressed intentions to continue consuming mangoes regularly and recommend it to others with IBD, emphasizing the positive impact on their health.5
As research advances in understanding the gut microbiome and its role in enhancing health, new dietary recommendations are likely to emerge.
Mango Mangles Cancer
Further studies suggest that the consumption of mangoes can potentially reduce the risk of cancer.
Gallic acid found in mango is known to diminish inflammation and induce programmed cell death in cancer cells.6 Another study at Texas A&M highlighted the ability of gallic acid and gallotannins to shrink breast cancer tumors and inhibit their spread.7
Besides these potent anti-cancer compounds, mangoes contain lupeol, an antioxidant known for its anti-inflammatory properties.
Scientists at the University of Wisconsin are exploring the therapeutic applications of lupeol due to its low toxicity and potential benefits in cancer, arthritis, diabetes, heart disease, kidney issues, and liver diseases.8
Particularly, the Wisconsin researchers are investigating the use of lupeol in combating melanoma, the deadliest form of skin cancer, demonstrating its ability to induce apoptosis in melanoma cells without harming normal cells.9 Lupeol also shows promise in limiting pancreatic cancer, another severe and often untreatable form of cancer in conventional medicine.10
Eating “Moderate” Amounts of Mango
If incorporating mango into your diet, it is advisable to do so in moderation due to its sugar content. Consuming about 2/3 of a cup at a time should be sufficient for most individuals. Studies indicate that moderate mango consumption can help regulate blood sugar levels and potentially enhance insulin sensitivity. A study at the University of Oklahoma revealed that overweight participants who added fresh mango to their meals experienced a significant reduction in blood glucose levels.11
The ability of mango to lower blood sugar is attributed to its high fiber content and the compound mangiferin, known for its blood sugar-lowering effects.12
However, individuals allergic to latex should exercise caution when consuming mangoes, as they contain substances similar to latex, posing a slight risk of allergic reactions for latex-sensitive individuals.13
Summary
Mangoes, a significant component of Ayurvedic medicine, have been scientifically proven to enhance gut health by supporting beneficial bacteria, reducing inflammation, and containing anti-cancer compounds. Moderate consumption can aid in blood sugar control. While generally beneficial, individuals with latex allergies should approach mango consumption with caution.
