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

2. Sweet potato

Sweet potato is rich in dietary fiber, colloid and other substances to promote defecation, and the calories are relatively low, which is easy to make people feel full and help 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 cereals, 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 and slimming beauty. The main component of Amorphophallus konjac is rich in dietary fiber, various amino acids and trace elements.

Extended data

Intake of dietary fiber can prevent and relieve constipation symptoms and dysfunction. The fermentability of dietary fiber can promote fecal swelling and increase fecal weight, reaching the normal level of 160-200g per day. SCFAs produced by fermentation can reduce intestinal pH, and further promote physiological peristalsis with the action of gases such as Co2 and H2.

Most substances fermented in human colon, such as resistant oligosaccharides, resistant dextrins, resistant starch, etc., are substrates of colon microorganisms, showing their "prebiotic" characteristics. They can stimulate the growth of beneficial intestinal flora, 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