The high viscosity soluble fiber in oatmeal can slow down the digestion time of the stomach and keep people full. Oats can moisten the intestines to relieve constipation, promote the increase of stool volume and moisture, cooperate with fiber to promote gastrointestinal peristalsis, and play the role of relaxing bowels and detoxifying. It is a good choice to make steamed oats into juice as a drink. Other ingredients, such as apples, raisins, etc., can also be added during beating, and nutrition can help relieve constipation!

2. Sweet potato

Sweet potato is rich in dietary fiber, gum and other substances that promote defecation, and its calorie is relatively low, which makes people feel full and helps to lose weight. The fiber contained in sweet potato is soft and easy to digest, which can promote gastrointestinal peristalsis and help defecation. If sweet potatoes are eaten with other grains, you can lose weight.

3. konjac

Amorphophallus konjac is rich in dietary fiber, which can provide glucomannan in large quantities, with low calorie, low fat and high fiber, which is helpful for human digestion, slimming and beauty. The main components of konjac are rich in dietary fiber, various amino acids and trace elements.

Extended data

Dietary fiber intake can prevent and relieve constipation symptoms and dysfunction. The fermentability of dietary fiber can promote the expansion of feces and increase the weight of feces, reaching the normal level of 160-200g per day. SCFAs produced by fermentation can reduce intestinal pH value and further promote physiological peristalsis under the action of Co2, H2 and other gases.

Most substances are fermented in human colon, such as resistant oligosaccharides, resistant dextrin, resistant starch and so on. It is the substrate of colon microorganisms, showing their "prebiotic" characteristics. They can stimulate the growth of intestinal beneficial bacteria, such as Bifidobacterium and lactic acid bacteria.

It can also be beneficial to the production of butyric acid, and the SCFAs ratio will change with the composition of specific microbial flora. Prebiotics often refer to dietary fiber that can selectively stimulate the growth of probiotics and inhibit the activity or growth of harmful flora, thus promoting the health of the host.

References:

Baidu Encyclopedia: High Fiber Food