Rich in water (almost 90 %), the melon hydrates and brings many vitamins, including vitamin A (in the form of beta-carotene), beneficial for the skin and vision. But what about its impact on our digestion? Julie Boët, dietician-nutritionist, answers us.
A fruit rich in fibers
The melon contains fibers, about 1 g per 100 g, especially soluble fibers.
“These are soft for the intestine: they form a gel which slows down digestion, improves transit without irritating the digestive walls, and nourishes the good bacteria of the microbiota. For people suffering from light constipation or seeking to rebalance their intestinal flora, it is a positive point”, Confirms Julie Boët, dietician-nutritionist.
On the other hand, the melon is considered a moderate food to high in fodmap, in particular in fructose and polyols such as mannitol (depending on the varieties).
“These fermentable compounds can be problematic in some people with irritable intestine syndrome (SII): bloating, pain, gas, or even diarrhea can occur after consumption. In this case, it is recommended to limit the quantity or test its tolerance”, warns the expert.
Station to glycemic peaks
The melon also has a moderate to high glycemic index (between 65 and 72 according to sources), “Which means that he quickly raises the blood sugar level“warns the specialist.
For diabetic or sensitive to glycemic variations“it is therefore better to consume it in small portions, at the end of a meal, rather than in fasting or in isolated snack, and with a good source of protein and lipids”, she underlines.
Finally, many people report that the melon “hurts digestion“If it is consumed as a dessert.
“It is not a myth, but a question of digestive timing. As the melon is very rich in water and little dense in complex nutrients, it digests quickly. When you eat it after a hearty meal, it can ferment in the stomach while waiting for the rest of the food to be digested, causing bloating or reflux. But this feeling will depend on the digestive sensitivity of the person.” underlines Julie Boët.
The melon therefore remains a healthy, moisturizing fruit, rich in antioxidants, vitamin C and beta-carotene.
“It can support digestive health if it is well tolerated. But for people sensitive to fodmap, functional digestive disorders, or glycemic imbalances, it can be a source of discomfort. The best is to introduce it into small quantities, at a distance from meals, and to observe the reaction of your body”, concludes the dietician.