Modern people have a more refined diet, eating more meat and less vegetables and fruits, and more and more people suffer from constipation.
What should I do if I have constipation? At this time, I believe that many friends will want to eat laxatives, such as bananas.
But did you know that some common foods around you are actually more laxative than bananas and worth trying, such as these—
The natural “lax king” hidden around, not bananas but it!
Before we talk about other laxatives, let’s talk about bananas. Bananas are considered a laxative by many people, but their laxative effect is not as great as everyone thinks.
Nowadays most bananas are picked when the peel is still green, transported to the point of sale and then artificially ripened.
Ripe bananas have a ripe yellow appearance, but the flesh is not yet ripe, and the tannic acid content is high.
Tannic acid will combine with the food protein in the stomach to solidify it, making it difficult to digest, and eating it will aggravate constipation.
Ripe bananas contain 1.2 grams of dietary fiber per 100 grams of bananas, which can only be at a moderate level in fruits, and are not excellent in laxative.
And the following foods can beat bananas—
Pitaya
Dragon fruit is the “little master of laxatives” among fruits.
It can laxative, mainly because it is rich in dietary fiber, which can promote intestinal peristalsis and relieve constipation.
Generally speaking, every 100 grams of white heart dragon fruit contains about 2 grams of dietary fiber, far more than bananas.
So, “Constipation Stars” eat more dragon fruit, and defecation is no longer a problem.
Small reminder: Although dragon fruit is sweet and delicious, it is helpful for laxatives, but don’t be greedy. A medium-sized dragon fruit has the same calories as a bowl of rice (the red heart dragon fruit has higher calories), especially for diabetics, be sure to eat less.
Prunes
Prunes have the reputation of “miracle fruit”. In addition to being rich in vitamins, fiber and other nutrients, it is also particularly laxative.
Scientists have conducted a series of comparative experiments with prunes, dragon fruit, bananas and other laxative fruits, and found that prunes have the best laxative effect.
Because of this, in European and American countries, prunes are the only laxative food that can be written into a doctor’s order.
Unlike dragon fruit and bananas, the laxative effect of prunes does not rely on dietary fiber. It has a secret weapon – sorbitol.
Sorbitol is a non-digestible carbohydrate that creates a hypertonic environment in the intestines, absorbing more water into the intestines, which in turn makes the stools moister and easier to pass.
Therefore, constipated friends can eat more prunes appropriately. Of course, for friends who are not troubled by constipation, it is not a big problem to eat a few prunes.
Oatmeal
Oat is a low-sugar, high-nutrition food. It is rich in linoleic acid, which has an auxiliary effect on patients with fatty liver, diabetes, and constipation, and can also reduce cholesterol in the human body.
Oatmeal is also the “leader” in the laxative and weight loss circles. Oatmeal is rich in dietary fiber, which can produce a strong sense of satiety and is suitable for people who lose weight.
Oats are high in beta-glucan, a soluble dietary fiber that prevents constipation and promotes intestinal peristalsis. This substance can also regulate the stomach, lower blood lipids, and lower cholesterol, so oatmeal is also especially suitable for patients with high blood lipids, hypertension and coronary heart disease.
Note: Because oats are coarse grains, patients with gastrointestinal diseases should pay attention to eating less.
Enoki Mushroom
Many people are familiar with Flammulina velutipes, and the market also gave it another name “See U Tomorrow”, because if you eat Flammulina velutipes today, you can see it in the poop tomorrow.
Enoki mushrooms are laxative in part because they contain a shell fiber called “chitin”.
This substance is mainly found in the shells of crustaceans such as shrimps and crabs. It is not easy to chew or digest, but it can promote gastrointestinal motility and help feces excrete.
On the other hand, Flammulina Flammulina is also rich in soluble dietary fiber, and the content of soluble dietary fiber per 100 grams of Flammulina velutipes is as high as 2.7 grams.
Dietary fiber can promote intestinal peristalsis, so that stool can be excreted faster, shorten the residence time of stool in the intestine, and to a certain extent can prevent intestinal cancer.
With such a two-pronged approach, the laxative effect is naturally the best. Therefore, friends who are prone to constipation may wish to eat more enoki mushrooms at ordinary times.
okra
Gumbo is sticky and looks unpleasant, but it is loved by many people.
Actually, the stickiness of okra mainly comes from the mucin secreted by okra. This substance has the effect of protecting the stomach and promoting digestion. Therefore, people who are prone to food accumulation or have poor digestion can often eat okra.
It is worth mentioning that every 100 grams of okra contains 3.9 grams of soluble dietary fiber, far more than bananas. Therefore, okra is particularly effective in laxative, and people with constipation can eat more.
There are many ways to eat okra, such as salad, soup, etc.
When cooking okra every day, try not to slice it. It is better to use whole okra, so as to preserve the nutrients in okra to the greatest extent, especially the seeds and mucilage inside.
Among them, cold okra is a simple method with minimal loss of nutrients – just wash the okra, throw it into boiling water and scald it, then dip it in soy sauce and eat it.
(Health Daily Push)