During this season when the seasons change, everyone is most prone to constipation, especially those who often eat irregularly, drink very little water, and are picky eaters. They are prone to constipation. When constipation comes, All the good mood is gone and going to the toilet seems to take centuries. So what foods can relieve constipation? How can you avoid constipation?

1. Laxative and detoxifying foods

1. Bananas

Banana is rich in pectin in dietary fiber, which can promote intestinal peristalsis and smooth defecation. Consistently eating a ripe banana before going to bed at night can effectively relieve habitual constipation. Traditional Chinese medicine believes that bananas are sweet in taste and cold in nature. The cold nature can clear away intestinal heat, and the sweet taste can moisten the intestines and relieve constipation. It is more suitable for heat constipation caused by accumulation of heat in the intestines and stomach. Symptoms include dry stool, short red urine, and flushed face. Heat, or combined with abdominal distension and pain, dry mouth and bad breath.

2. Apples

Apples are rich in water-soluble dietary fiber: pectin. Pectin can protect the intestinal wall, activate useful bacteria in the intestine, and adjust gastrointestinal function, so it can effectively clean the intestines and prevent constipation. At the same time, the fiber in apples can make stools softer and easier to excrete. In addition, the organic acids in apples can stimulate intestinal peristalsis and help defecation.

3. Oats

Oatmeal is rich in dietary fiber, which can keep you full for a long time, prevent excessive intake of greasy and salty foods, and achieve the effect of weight loss. It is also a "natural intestinal scrubber" and can help prevent constipation.

4. Honey

Ancient traditional Chinese medicine pointed out the effectiveness of honey: "removing upset, relieving constipation, relieving deficiency heat, treating heartache, reducing color, harmonizing with hundreds of medicines, and eliminating many diseases." Honey is rich in vitamins, minerals and enzymes. Enzymes can help the body digest, absorb and strengthen metabolism. Drinking a cup of honey water before going to bed can effectively prevent constipation.

5. Yogurt

The biggest benefit of the lactic acid bacteria and probiotics produced during the fermentation of milk is to adjust the intestinal flora and maintain the balance of intestinal function, which can not only prevent constipation but also Can prevent diarrhea.

2. Methods to prevent constipation

1. Replenish water:

Normally, you need eight glasses of water a day. Summer is a season where dehydration is easy, so you need to Replenish water regularly to prevent dehydration. Because many people have constipation caused by dehydration. Be careful not to wait until you are thirsty to drink water.

2. Eat light and not greasy foods:

Fried or grilled food, regardless of the hot or cold properties of the food itself, will become irritating as long as it is fried or grilled. food. Once a person gets angry, it will also cause constipation, so the diet should be light. Note that some hot fruits can also easily cause internal heat, such as lychee, durian, longan, pineapple, etc. Some pungent vegetables can also cause it, such as peppers, garlic, onions, peppers, etc.

3. Take vitamin B:

Take vitamin B, because lack of vitamin B can also cause constipation. This is also a direct way to prevent constipation. Be careful to take it in moderation.

4. Turn your waist and massage your abdomen when you get up in the morning:

Get up in the morning, after buffering yourself, massage your lower abdomen, turn your waist, etc. can effectively promote gastrointestinal vibration, and then Drink a glass of cold water to strengthen bowel movements. It is best to drink a cup of cold water before massaging the abdomen to stimulate the lower abdomen and respond only after the massage. One cup after the massage, one cup before and after the massage.

5. Moderate exercise:

Doing some moderate physical exercise and strengthening physical exercise can effectively promote gastrointestinal motility. Such exercises include: lying on your back, bending your legs, squatting, standing up, etc.

6. Intake of fiber:

Eating appropriate amounts of fiber from whole grains can increase dietary fiber and promote intestinal peristalsis. Such as coarse flour, brown rice, corn, celery, leeks, etc.

7. Sufficient food intake:

Some people think that constipation means they should reduce their food intake. In fact, this is wrong. On the contrary, a sufficient amount of food is required to stimulate intestinal peristalsis. You can eat more fat-rich foods, which have a good laxative effect.

Such as walnut kernels, peanuts, sesame seeds, peanut oil, etc.

8. Happy mood:

Maintaining a good mood at all times is also a good way to prevent constipation, because depression or being too excited can cause Impair conditioned reflexes and cause constipation.

9. Good defecation habits:

Determine a defecation time that suits you, preferably in the morning. At that time, regardless of whether you feel the need to defecate or not, you must squat on the toilet on time. As long as you persist for a long time , will form a good habit of regular defecation.

10. Drink ginger tea:

In addition to drinking a lot of water, you can also choose to drink ginger tea. Because spicy ginger can promote gastric juice secretion and intestinal peristalsis, helping digestion.