For the modern population, the probability of constipation is very high. Constipation is the difficulty of having bowel movements and having fewer than three bowel movements per week. For constipation patients, they are often accompanied by frequent abdominal pain, bad breath, indigestion and other phenomena in daily life.
If you are constipated for a long time, the skin will become dull and dull, and it is easy to develop blemishes or acne, and suffer from intestinal tract The probability of disease also increases. Therefore, in daily life, any group of people must do a good job of preventing constipation.
If you want to prevent constipation, you must do a good job of conditioning in all aspects of life, especially not to eat too much spicy, greasy and other foods, and you can also Eat more foods that have a laxative effect.
So, what foods can help prevent constipation?
First, high-fiber whole grains
cellulose enters The human body will not be absorbed by the intestinal tract, but it can stimulate the intestinal wall, making the peristalsis of the intestinal tract faster. It promotes the intestines to quickly form some food residues into stool, and promotes rapid excretion from the body, which has a very good laxative effect.
especially
purple potatoes, sweet potatoes, oats , corn
and other coarse grains are rich in dietary fiber, so you can eat more in your daily life.
Second, melon vegetables
Among various melon foods , contains a lot of dietary fiber, vitamins and water, such as
winter gourd, loofah, cucumber, chayote
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After the water in these melons and vegetables enters the intestinal tract, it can make the stool loose, and the intestinal tract can also secrete a large amount of digestion fluid to lubricate the intestines. The dietary fiber contained in it can promote the peristalsis of the intestines and quickly excrete the metabolites in the intestines, which has a good laxative effect.
Third, yogurt
There are more probiotics in yogurt , This ingredient can regulate the flora in the intestinal tract, and has a very good effect on improving the imbalance of intestinal flora or constipation caused by some intestinal diseases.
yogurt also contains a lot of
enzymes These enzymes can improve the digestive and metabolic functions of the gastrointestinal tract, and have the effect of preventing and treating constipation.
Four. Beans
In a variety of beans and beans In addition to containing a lot of vegetable protein, these foods also contain a lot of dietary fiber. These ingredients can promote the rapid decomposition and metabolism of some metabolites and fats in the body, and have a very good bowel cleansing effect.
especially
soy, black, mung bean and Peas
contain a lot of crude fiber, which can have a very good bowel cleansing effect.
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V. Pectin food
Pumpkin, apple, okra, tomato , citrus and other fruits and vegetables contain a large amount of pectin components. After this component enters the intestinal tract, it will form a protective film on the intestinal mucosa to avoid the stimulation of the intestinal mucosa by some metabolites. It can also wrap the metabolites, avoid the phenomenon of dry and hard stools, and play a very good laxative effect.
For people who are often constipated, they must pay attention to dietary conditioning. Eat more of the above 5 kinds of food, which can relax the bowels and relieve bowel movements. Gut protection.
In addition, all green leafy vegetables contain a lot of dietary fiber, vitamins, minerals and other ingredients, and also have the effect of preventing and adjuvant treatment of constipation. effect.
But it is worth noting that these foods are not a substitute for medication for constipation. If the constipation is severe, you need to use or take some medicines under the guidance of a doctor for treatment. And to find out the cause of constipation, and then symptomatic treatment, can play a role in preventing and improving constipation.