1, Pingguo
Apples are rich in dietary fiber-pectin. Pectin can protect the intestinal wall, activate the useful bacteria in the intestine and adjust the gastrointestinal function, so it can effectively clean the intestine and prevent constipation. Apples can play a two-way regulating role in the problem of defecation. When constipation occurs, eating more apples can play a role in relaxing bowels. Pectin in apples can absorb 2.5 times of its own volume of water, making feces soft and easy to discharge, which can relieve constipation. When the stool is diarrhea, pectin can absorb the water in the stool, making the loose stool thicker, thus playing a role in stopping diarrhea. This two-way adjustment of apples is very gentle, especially suitable for the elderly and infants. Wash apples with running water and eat 1-2 apples a day, and have an empty stomach every morning and evening.
2. Monkey Peach
Kiwifruit contains more dietary fiber, oligosaccharides and protein decomposing enzymes, which can not only quickly remove harmful metabolites accumulated in the body, but also prevent constipation. It can also prevent colon cancer. Kiwifruit is rich in vitamin C, which improves immunity and softens blood vessels. Every morning on an empty stomach 1-2, and then eat every hour.
3. Orange
Citrus is rich in dietary fiber, which can promote gastrointestinal peristalsis and digestion, but cannot reduce blood lipid and blood pressure. It's ok to eat 2-3 pills a day. If you eat too much, you'll be afraid that some people will get angry easily. The white meridian silk on orange meat can be eaten. How to prevent constipation
4. Pears
Pears contain a lot of water, which can relieve constipation, induce diuresis and lower blood pressure, and are also good for pharyngitis. Eat 1-2 pills a day.
5. Son
Grapefruit can moisten the intestines and relax the bowels, and eat half a grapefruit after meals every day.
6. Berries
Strawberries are not only rich in vitamins and minerals, but also high in dietary fiber, which moistens dryness and promotes fluid production and regulates the stomach. Eating a few more won't catch cold or get angry. It is a good fruit for Xian Yi, young and old.
7. Luo
Pineapple has the function of clearing intestine and expelling toxin. Bromelain can effectively decompose protein in food and increase gastrointestinal peristalsis. Peel the pineapple, cut it into small pieces, put it in a blender, pour out the juice, mix it with honey and lemon juice and drink it. Runchang laxative, slimming and weight loss.
8. Bananas
Cooked bananas are high in dietary fiber and potassium, which moistens the intestines and relaxes the bowels, but the effect of green bananas is not obvious.
9. Peach and walnut are not only brain-nourishing, but also suitable for people with dry stools, eating 3 a day. Rich in vitamin e.
Generally speaking, the fruits for treating constipation basically have the same feature that they contain more dietary fiber. These fruits include:
Grapefruit, orange, jujube, banana, tomato, yacon, kiwi fruit, mulberry, etc.
Most constipation is functional, which is a "normal" reaction of the intestine to the diet. Constipation can be corrected by adjusting the diet and using some functional foods.
A few suggestions to help you never be constipated again:
1, establish defecation habits, good defecation habits: such as reminding defecation regularly and choosing a comfortable toilet environment.
2, eat more coarse grains, the staple food should be thick and thin, it is best to give priority to coarse grains. Coarse grains include whole wheat flour, brown rice, oats, millet, buckwheat, barley, sorghum, corn, red beans, mung beans and lentils.
3, exercise+drinking water, drink plenty of water every day (don't drink strong tea and carbonated drinks), and drink it several times. At the same time, moderate-intensity exercise, such as brisk walking, jogging, dancing, etc., should be carried out every day for about an hour, subject to being able to talk but not sing during the exercise.
As long as you are constipated, many friends pay attention to eating fruits. Fruits give you the impression that they have enough water, can moisten the intestines, and are rich in dietary fiber, which can promote gastrointestinal peristalsis and help relieve constipation. In fact, eating fruit does help defecation, but there are many foods that can also help defecation. In addition, a better way is to prevent constipation, rather than trying to help defecation after constipation.
There may be many reasons for constipation. If it is caused by gastrointestinal diseases, you must prescribe the right medicine and see a doctor on time, such as colitis, colitis, etc. Many friends with colitis and large intestine problems put off their constipation and finally dragged out the tumor. Isn't this not worth the loss? Another part of my friends are nervous, stressed in life and work, and nervous constipation. These friends are not pursuing what food to eat to relieve constipation. The first thing to do is to adjust their emotions, find ways to decompress, and let themselves feel calm. This is the best way to prevent constipation. If there is no hurdle, give yourself some confidence and hope, and life will always find a way. Other friends may be constipation caused by sudden changes in their life, diet and work habits, such as traveling, business trip, insomnia and changes in their work schedule on weekends, and it is very common. There is no need to worry about this kind of constipation, as long as you pay a little attention to adjusting your work schedule, choose foods close to your daily diet and stabilize them for a few days. In addition, there are constipation caused by poor defecation and weak sphincter. For middle-aged and elderly friends, such friends must strengthen exercise and improve their physique. It is recommended to walk about 7,000 times a day and do more levator ani exercises to help defecation and promote gastrointestinal peristalsis.
Most constipation is caused by missing the "defecation time", so that food residues are accumulated in the large intestine and constantly absorbed by water, resulting in dry stool induration and poor lubrication. The more accumulated, the residue above oppresses the residue below, and the residue is compressed in volume and dense, making it more difficult to discharge. Therefore, defecation in time and fixing your own defecation time are the best ways to prevent constipation. After defecating at a fixed defecation time and forming a habit, gastrointestinal peristalsis will be more active, and it is most likely to produce defecation during this time, and it is more conducive to defecation. If we are constipated, we can choose foods rich in dietary fiber, such as fruits mentioned by the subject, as well as vegetables, whole grains, coarse grains and other foods. Dietary fiber can fill the intestinal cavity and promote gastrointestinal peristalsis. Dietary fiber can also increase a lot of volume, enhance defecation, and make defecation easier. Water-soluble dietary fiber can also absorb a lot of water, so that the stool will not be too dry and difficult to discharge. Increasing exercise is also a good way to relieve constipation, which can promote gastrointestinal peristalsis and relieve constipation.
Constipation is a problem that everyone will encounter more or less! I get constipated when I get angry. It's really uncomfortable. I've tried many ways to solve it!
Many people suggested that it should be solved by kaisailu, but I definitely don't think it's good. After all, it's a medicine, and some people said to drink senna, but it's useless for me to drink it!
Later, I found that drinking yogurt is also good. Drinking two cups of yogurt at a time is not bad. Many people say that they should eat more fruits and bananas, but I think it is useless.
I know we should eat more fruits. After all, there is still a lot of fiber, so it is right to eat more fruits!
Later, people told me to eat more pitaya. Personally, I think it is better than bananas anyway. I think I should eat more vegetables and drink more water.
Vegetables eat more fiber vegetables, such as celery and leeks, or drink a little honey water or two cups of yogurt, which feels good.
I think we should drink more water and exercise more every day to promote gastrointestinal peristalsis. My colleague used to ask me to massage my abdomen every day.
The key to increasing gastrointestinal motility is that I am too lazy to insist. Anyway, I eat some fruit every day, and I can eat an apple every day.
Do you think I'm right? Which method do you think is better? Welcome to write it out, so that the majority of friends can benefit!
In order to achieve a good laxative effect, the easiest way is to eat more fruits containing dietary fiber such as apples, pears, peaches and dates. Dietary fiber has a strong ability to absorb water, which can increase the volume of feces and accelerate the excretion of feces. Dietary fiber can not be absorbed in the small intestine, but is fermented in the large intestine to provide energy for intestinal cells and intestinal flora.
There are many varieties of pears, and their energy is not high. Among them, Yaguang pear, Korla pear and Samui pear have higher dietary fiber content, which are 5. 1 g/100g, 6.7g/100g, 5.7g/100g and Samui pear respectively.
Jujube, in the world of jujube, the dietary fiber content of Leling jujube and Miyun jujube reached 8.8 g/100 g and 7.3 g/100 g, and the potassium content of these two dates was also very rich.
Apples, which contain pectin, have the function of moistening dryness and relaxing bowels. Apple also contains fructose, B vitamins, vitamin C, vitamin E, potassium and other nutrients. Apples can eliminate garbage in the body and have a good effect on preventing cardiovascular and cerebrovascular diseases.
Bananas, there has always been a saying that bananas are laxative. Actually, the dietary fiber content in bananas is not as good as pears. There is a substance called tannic acid in undercooked bananas, which can also cause constipation. Even ripe bananas contain tannic acid, so don't be superstitious about eating bananas to relax the bowels. That's just a legend.
Adults should consume about 30 grams of dietary fiber every day, and the daily intake of fruits should be 200-350 grams. The amount of dietary fiber only by eating fruits is limited. Foods rich in dietary fiber include coarse cereals, miscellaneous beans and vegetables, which are also an indispensable part of three meals a day.
Helmsman of Nutrition Pirates ~ Fan Jun [national second-class public nutritionist, fourth-stage student of Wang Xingguo Nutrition Special Training Course, member of Dalian Nutrition Society, nutrition ambassador of Dalian Nutritionist Club].
What fruit is effective for constipation depends on the cause of constipation. Only by finding the right reason can constipation be avoided.
What are the reasons for constipation?
There are many reasons for constipation. If it is chronic constipation, we must find ways to avoid it. Because long-term constipation is harmful to the body. What causes can cause constipation? Let's take a look together.
1, not defecating on time
Due to the tight pace of life or the nature of work, you can't defecate on time when you have a sense of defecation. This sense of defecation will disappear after a while, and the water in the feces will be reabsorbed by the large intestine, resulting in dry feces and difficult discharge.
2. Eating too little, or the food is too fine and lacks moisture.
When you eat too little, you will produce less feces; Or the food is too elaborate, the lack of crude fiber and other irritation to the colon is reduced, and there is a lack of sense of convenience, resulting in constipation.
3. Irritable bowel syndrome
Some people suffer from irritable bowel syndrome and show abdominal pain, bloating, constipation or diarrhea, which is caused by the disorder of colon motility.
4. Drug dependence
Some people are used to taking laxatives for a long time, but long-term use can easily lead to dependence, that is, after stopping taking drugs, it is easier to constipation.
5. Special people
The elderly, pregnant women, pregnant women and other special groups are prone to constipation.
What fruit is the most effective for constipation?
To treat constipation, we should not only think about what fruit is effective, but also solve the fundamental problem of the causes of constipation.
1, to ensure adequate drinking water every day, food institutions should be balanced with meat and vegetables, not just meat.
2, in addition, you can't sit for a long time. If it is necessary for work or the elderly, you should get up and exercise properly. It is best to take part in physical exercise.
3, fruit is essential every day, if you are constipated, don't eat some astringent fruits, such as sour fruits, which have a astringent effect and will make constipation more serious. So avoid eating undercooked bananas, sour pears and black dates, and eat more apples, oranges, peaches and watermelons.
4, you can massage the abdomen, lie on your back in the creation, bend your knees, put it flat on your belly left and right, and knead it clockwise for 5- 10 minutes, 2-3 times a day. It is helpful for constipation.
5, develop the habit of defecation on time every day, you can choose early or before going to bed.
6, another point is the posture of defecation, it is best to use squatting, which is conducive to the smooth progress of defecation. If you are sitting, try to raise your heel as much as possible, which is also conducive to defecation.
Cellulose can relieve constipation because it can not only absorb food residues and increase the volume of feces, but also absorb water, soften feces and accelerate its peristalsis. In addition, some cellulose can be fermented in colon to form short-chain fatty acids, which can also increase the weight of feces.
The following five types of fruits are rich in cellulose, which can relieve constipation.
1. Kiwifruit
A common-sized kiwi fruit is about 76g, which is rich in 2.3g fiber. It is not only high in fiber content, but also contains a protease, which can also effectively relieve constipation. Constipation patients can usually form the habit of spontaneous defecation by eating two kiwis every day for four weeks. You may also see that many fruit platters are filled with unripe kiwis. I don't know if I should eat them. In fact, such kiwis are edible. Next time you can peel off the raw kiwi fruit at home, dig out the pulp with a spoon and mix it with the salad.
2 figs
A medium-sized fresh fig, about 50g, is rich in 1.6g fiber. If figs are dried in the sun, the fiber content of 75g preserved fruits can be as high as 7.3g. Fig jam is also delicious. Wrapping it in bread or eating it with salad is a favorite way for many people now, which is not only delicious but also can relieve constipation. Studies have shown that eating 300g of fig jam every day for 16 weeks can promote colon peristalsis and relieve constipation and gastrointestinal discomfort.
3 Citrus fruits
Citrus fruits, such as oranges, oranges, grapefruit, etc., can not only refresh themselves, but also get a lot of fiber. An orange with 13 1g is rich in 3. 1g fiber, and a grapefruit with 236g is rich in 2.6g fiber. In addition to a lot of fiber, citrus fruits also contain flavanols, which can stimulate the colon to secrete more fluid, thus relieving constipation and accelerating defecation.
4 berries
Berries, such as raspberries, blackberries and strawberries, are rich in cellulose, and most of the berries are water with low calories. We can eat a big bowl of pure natural berries and low-fat cream for dessert without worrying about getting fat.
5 prunes
Prunes, especially dried prunes, can not only be used as snacks, but also effectively relieve constipation. It is rich in fiber, and the fiber content of three dried plums can be as high as 2g. In addition, prunes also contain sorbitol and phenolic compounds, and sorbitol is an effective component of osmotic laxatives. Phenolic compounds are effective components of irritant laxatives.
Maybe you have had it. After eating too much high-fiber food at once, you feel bloated and want to fart. This is because some fiber is decomposed by intestinal microorganisms, which will produce a lot of gas, so it is recommended that you eat these high-fiber fruits gradually. In addition, fiber can relieve constipation, largely because it can absorb water and soften feces, so you should remember to drink plenty of water while eating fiber.
1 apple+banana, three apples and five bananas a day, has a very good effect on relaxing bowels, but bananas must be cooked thoroughly, and green bananas will aggravate constipation. If you don't like it, you can also drink juice, which also has the effect of relaxing bowels.
2 Kiwi+carrot, both of which are rich in vitamin C. Regular juicing helps to regulate intestinal health, promote gastrointestinal peristalsis, and have a good relief effect on recurrent constipation.
3 papaya+dragon fruit, I also like to juice and drink. Both fruits are cool, which helps to reduce fire and dry, moisten the intestines and relax the bowels. Regular eating not only helps to relax the bowels, but also has the effect of beauty.
In addition, sugar cane, Sydney, strawberries, etc. all have the function of preventing dry stool, so you can eat more at ordinary times. If you can match some coarse food, the effect of relieving constipation will be better, such as brown rice, konjac, seaweed, black fungus and the like.
Everyone's physique is different, and the effect may be different. The most effective one is banana. A banana on an empty stomach before lunch every day has the best effect. Most people here eat it this way.