According to the data released by the “Chinese Expert Consensus on Chronic Constipation (2019)”, the prevalence of chronic constipation in adults in my country is 4.0% to 10.0%, that is, about 50 million adults are suffering from constipation.

“Futility” may be the most appropriate feeling for constipation patients. Every time you have a bowel movement, the constipated person has to exert all his strength, but the Baba may not come out, and it is easy to hold the stomach bloated.

The feeling of constipation is painful, and there are many potential hazards. In addition to causing digestive system disorders, patients may also have dark yellow complexion, severe pigmentation, premature aging, etc., and even indirectly aggravate high blood pressure. Blood pressure, coronary heart disease, intestinal obstruction and other conditions.

In general, the occurrence of constipation is affected by many factors. For example, unreasonable dietary structure, when the human body eats irregularly or consumes a lot of high-fat, high-protein, spicy and other foods, the It will increase the burden on the stomach, and if there is a lack of water and fiber, the stool will be dry, and the lack of gastrointestinal motility will lead to constipation.

Also, irritable bowel syndromecaused by colonic motility disturbances or pelvic Muscle, abdominal muscle tension and other diseases can also lead to alternating symptoms of constipation and diarrhea. Disrupted bowel movements due to work, time, mental stress and other reasons can also easily lead to constipation. In addition, sometimes abuse of laxatives cause drug dependence and may also induce constipation.

In recent years, there has been increasing evidence that changes in the gut microbiota may lead to constipation and constipation-related symptoms.

I. Intestinal flora affects constipation

As we all know, there are a large number of microorganisms in nature. And some microorganisms are “good people” and can have a positive effect on human health. The microbiota exists in the human stomach and intestines, which is often referred to as the intestinal flora.

There are 400-500 types of bacteria in the human gut. Most of these bacteria are beneficial to the human body. Intestine, because of this, can maintain the normal function of the intestine. A large number of medical studies have found that,the number of beneficial bacteria in patients with chronic constipation is declining, such as: bifidobacteria and lactobacillus; relatively, the number of pathogenic bacteria is somewhat rise.

Huazhong University of Science and Technology Tongji Medical College Affiliated Union Hospital Digestion Prof. Shi Liu from the Department of Internal Medicine said: The disruption of the balance between the human gut microbes will have an impact on the metabolic level, including short-chain fatty acids, when the impact spreads to the intestinal mucosal barrier When it occurs, it will cause insufficient gastrointestinal motility and cause constipation symptoms.

Therefore, it can be said that the imbalance of flora is an important mechanism for the occurrence of constipation. If the intestinal flora can be fully adjusted, it may provide a positive impact on the solution of constipation.

Second, 2 kinds of “natural laxatives” to help you have a smooth bowel movement

Intestinal flora is of great significance to intestinal health, and you want to To regulate intestinal flora and prevent constipation, two “natural laxatives” such as dietary fiber and probiotics can be supplemented in daily life.

1. Dietary fiber

One item accommodates 79 patients 6-36 months An observational study of 39 infants and young children with constipation found that the number of lactic acid bacteria in the stool of constipated children was lower than that of ordinary children. This shows that the number of lactic acid bacteria has a certain effect on improving the stomach and preventing constipation. The rich dietary fiber contained in fruits, vegetables, beans and other foods can promote intestinal peristalsis and the production of bacterial fermentation products, thereby achieving the purpose of improving constipation.

Vegetables rich in dietary fiber: spinach, dried bamboo shoots, bracken, cauliflower, etc.

2. Probiotics

A large number of clinical studies have shown that Probiotics can adjust the structure of intestinal flora, improve the peristaltic speed and defecation frequency of the entire intestinal tract, and the effect of Bifidobacterium is significantly better than that of Lactobacillus. Probiotics can improve the disturbance of intestinal flora, and their metabolites can also regulate intestinal peristalsis. By promoting bacterial fermentation products, they can also change the intestinal environment, thereby strengthening the intestinal immune barrier.

Suggestions:Daily Probiotics can be supplemented through yogurt, cheese, or some nutritional supplements. If you have constipation or other symptoms of disease, it is best to seek medical treatment in a regular hospital and follow the doctor’s advice.

In addition, pay attention to the diet“thick and thin”, plan the staple food reasonably, mix or alternate between coarse grains and refined grains, and ensure the daily intake of 25-300 grams of dietary fiber, more than 400 grams of vegetables, and 200 grams of fruits. Oils can be supplemented by vegetable oils such as soybean oil, sesame oil, and sunflower oil. Increasing the type of edible oil can add a variety of beneficial ingredients.

Also, add laxative foods to ensure adequate Water supplementation can also help us improve constipation. Adults drink about 1.5-2 liters of water a day, and it is better to drink a glass of water after getting up in the morning.

In daily life, maintaining the balance of gut microbes in the body is also a necessary measure to maintain health. Remind everyone again: maintain good eating habits, learn to scientifically plan meal distribution, from the root cause Protect the stomach, prevent diseases, and don’t give constipation a chance!

China Constipation Day 2022_39 Health Network

Do not reprint without author’s permission