1. Eating more dietary fiber can enhance the intestinal function, which is beneficial to the excretion of feces. Cellulose has strong water absorption and water retention functions. It absorbs water in the large intestine, increases the volume of feces, softens feces and stimulates intestinal peristalsis, thus shortening the time of feces staying in the intestine and keeping feces unblocked is of great significance for maintaining health.

Both Taoism and Buddhism have the saying "no food in the afternoon", that is, let the spleen and stomach digest the food in the abdomen without increasing the burden on the abdomen. At present, the pace of life is unrealistic, but it is ok to eat less.

③ Abdominal massage. Wake up every morning and lie on your back in bed, with your left hand under and your right hand on top, overlapping. With the navel as the center and the palm width as the radius, draw a circle (massage) on your abdomen with moderate intensity, 8 1 circle clockwise and 8 1 circle counterclockwise. Once in the morning and once in the evening, if you have time. Promote intestinal peristalsis. Conducive to defecation.

④ Learn abdominal breathing. Ordinary people breathe through the chest and abdomen, inhale through the nose, bleed to the abdomen, stay for 3~5 seconds, and exhale slowly through the mouth. Inhale to expand the stomach, exhale to abdomen, and assist intestinal movement.

⑤, conditioned reflex method: After getting up every day, go to the bathroom to defecate first (even if there is no stool, you should squat for a while. Over time, you will get into the habit of defecating on time.

The above method does not need much time and is convenient and easy to implement.

Eating more dietary fiber food can improve constipation and lose weight.

Soluble fiber can slow down the speed of food entering the intestine from the stomach and absorb water, which makes people feel full after eating and reduces energy intake. You can control your weight and lose weight.

In addition, if you want to improve your eating habits, you should "drink soup first, then eat."

There is a folk saying that drinking soup before meals is better than prescription. Just point out the order of soup and rice. And it is scientific. Drinking a few mouthfuls of soup before eating is equivalent to adding a little "lubricant" to the digestive tract, so that the subsequent food can be swallowed smoothly, preventing the stimulation of hard food to the gastrointestinal mucosa, thus facilitating the digestion of food and the absorption of nutrients by the gastrointestinal tract, and reducing the occurrence of diseases such as esophagitis and gastritis to a certain extent. If you don't drink water before meals, it will dilute the gastric juice and affect the digestion and absorption of food. Besides, fruit, the main component is fructose, which does not need to be digested by the stomach and directly enters the small intestine and is absorbed by the human body. And rice, pasta, meat and other foods containing starch and protein ingredients need to stay in the stomach for a period of time. If you eat food and vegetables before eating fruits, slow-digested starch and protein will hinder fast-digested fruits, causing all foods to mix together in the stomach. When the fruit is at the high temperature of 37℃ in the gastrointestinal tract, it will produce fermentation reaction and even rot, causing flatulence, constipation and other symptoms, which will have a negative impact on the digestive tract.

Therefore, experts suggest that people should eat in this order, that is, soup, vegetables, rice and meat, and then eat fruit for an hour and a half. If you eat seafood rich in protein and minerals such as squid, lobster and algae, you should postpone eating fruits for 2-3 hours and avoid eating them together, especially persimmons, pomegranates, grapes, bayberry and sour pomelo. The reason is that there is more acid in these fruits. It not only reduces the nutritional value of protein, but also easily combines with symptoms such as calcium and iron in seafood and becomes the bane of the disease.

Eating soup before meals also makes you feel full, which is beneficial to eating less and can play a role in losing weight.

Foods rich in dietary fiber

Cereals: bran, wheat, barley, corn, millet (with skin), tartary buckwheat powder, naked oats, yellow rice, coix seed,

Sorghum and black rice.

Potatoes: konjac, diced potatoes, sweet potato slices, sweet potatoes, cassava and vermicelli.

Beans: soybean, lentil, mung bean, broad bean (with skin), black bean, pea, kidney bean, mung bean, flower bean,

Seeds: sesame, almond, black sesame, watermelon seeds, pine nuts, hazelnuts, walnuts, pecans, peanuts, sunflower seeds and pumpkin seeds.

Fruits: red fruit (dry), mulberry (dry), wild jujube, jujube, black jujube, Leling jujube, Miyun jujube, golden jujube, soft pear, wild cherry, guava, pomegranate, mulberry, ruby apple and Indian apple.

Vegetables: white bamboo shoots, peppers, black bamboo shoots (dried), bracken (dehydrated), gourd strips (dried), ginger (dried), spinach and Chinese cabbage.

Mushrooms: Tricholoma matsutake, Nostoc flagelliforme, Pleurotus ostreatus, Lentinus edodes, Tremella, Auricularia, Dictyophora dictyopteris, Porphyra, kelp, yellow mushroom, Hericium erinaceus, Flammulina velutipes, agar, agar,