1. Fiber: Eat more foods rich in dietary fiber in your daily diet, because dietary fiber has the effect of absorbing and retaining water, which helps the stool to be moist and soft, allowing the stool to be pushed out smoothly. Therefore, consume more dietary fiber from vegetables and beans, at least 35 to 40 grams or more per day, which can effectively promote intestinal peristalsis.
Suggested foods: Angelica sinensis, Polygonum multiflorum, cassia seed, plantain seed, kelp, mountain powder ball, black fungus, white fungus, shiitake mushroom, red bean, mung bean, corn, etc., all help to soften the stool.
2. Drink water: It is also necessary to increase your water intake! Because a large amount of water is very helpful in softening the feces and oil, you must take in at least 8 large cups, about 2000 ml, of water a day. Of course, regardless of Boiled water, hot soup, and fruit juice are all acceptable, but it is better to drink less strong tea and coffee, so that the stool will not be dry and hard, making it difficult to pass out of the intestines.
/iknow-pic.cdn.bcebos.com/b8389b504fc2d562f91d1922e91190ef77c66cec"target="_blank"title=""class="ikqb_img_alink">/iknow-pic.cdn.bcebos.com/b8389b504fc2d562f91d1 922e91190ef77c66cec?x- bce-process=image%2Fresize%2Cm_lfit%2Cw_600%2Ch_800%2Climit_1%2Fquality%2Cq_85%2Fformat%2Cf_auto"esrc="/b8389b504fc2d562f91d1922e91190ef77c66cec"/>
Extended information:
In addition , it is beneficial to exercise more, which can promote the body's metabolic circulation and intestinal peristalsis, so walking briskly for at least half an hour every day can make defecation smooth.
It is best to develop the habit of self-examination of feces after each bowel movement, because based on the shape, volume, taste, and color of feces, abnormalities in the body or diseases can be detected early. On the other hand, it can help you understand whether your stool is hard or dry, which can be used as a reference for improving your diet.
/fashion.ifeng.com/a/20101020/2844923_0.shtml"target="_blank"title="ifeng.com-7 tips to make defecation easier">ifeng.com-7 tips Makes defecation easier