1, there must be a proper amount of cellulose in the diet.

2, eat a certain amount of vegetables and fruits every day, eat an apple on an empty stomach in the morning and evening, or eat bananas 1-3 before each meal.

3, the staple food should not be too fine, you should eat some coarse grains properly.

4, drink a cup of light salt water or honey water on an empty stomach in the morning, with abdominal massage or waist rotation, let the water vibrate in the stomach and strengthen the laxative effect. Drink plenty of cold boiled water all day to help relax the bowels.

5, proper physical activity, strengthening physical exercise, such as supine leg flexion, squatting and standing up, cycling, etc. can strengthen abdominal movement, promote gastrointestinal peristalsis, and help promote defecation.

6, every night before going to bed, massage the abdomen and develop the habit of regular defecation.

7. Keep a good mood and have a regular life.

Extended data:

Food is digested and absorbed through the gastrointestinal tract, and the remaining residues are generally excreted after 24 to 48 hours. Normal people generally defecate once a day, while individuals defecate 2~3 times a day or once every 2~3 days, and the characteristics of feces are normal. Dietary fiber can accelerate intestinal peristalsis, accelerate feces excretion, and excrete toxic substances as soon as possible and in time. Studies have confirmed that the intake of plant fiber from food is too little, and the feces stay in the intestine for too long.

It will turn cholic acid in colon into a carcinogen and pose a threat to human body. Therefore, we should eat more coarse grains, fruits and vegetables, and consciously increase the intake of various dietary fibers, such as whole bran flour, coarse rice, cereal and potato leafy vegetables, such as mustard and cabbage; Apples, bananas, etc. are beneficial to intestinal peristalsis and softening feces, which can not only keep the stool unobstructed, but also be an effective measure to prevent cancer every day. Vegetable oils such as peanuts, sesame seeds, walnuts, corn and rapeseed.

It can not only moisten intestines directly, but also decompose fatty acids, which can stimulate intestinal peristalsis, so it is a good food for moistening intestines and relaxing bowels. Sweet potato, also known as sweet potato and sweet potato, has laxative function. Because the cellulose in sweet potato can absorb a lot of water in the intestine, increase the volume of feces, which is conducive to the timely excretion of feces. Eating sweet potato often can not only prevent constipation, but also reduce the occurrence of intestinal cancer. In addition, drinking more boiled water and eating honey or yogurt in moderation can also ensure smooth stool.

References:

People who are prone to constipation and defecation in dry weather should eat more dietary fiber-People's Daily Online.