Recently, a hot search in Weibo about # What food can really relieve constipation # has also caused a lot of heated discussions. Let's take you to know what foods can really relieve constipation ~
? Pitaya; pitaya; dragon fruit
Yes, pitaya can really relieve constipation (bananas are not necessarily), because pitaya is rich in soluble dietary fiber, and the small black seeds inside can also promote intestinal peristalsis, which still has a certain intensity for defecation.
The familiar constipation "little helper" banana can't relieve constipation because it contains low dietary fiber. If it is an undercooked banana containing tannic acid, eating it will aggravate constipation.
wheat bran
The rough outer layer of wheat, barley or oats is called bran, also called bran. It is a good helper to relieve constipation, because it is mainly driven by dietary fiber, and the dietary fiber content of wheat bran is the highest. It can absorb water to form mucus, soften stool and promote intestinal peristalsis.
Like common oat bran in the market, it also contains high concentration of β -glucan which is beneficial to regulate intestinal flora. We can buy some oats to eat in boiling water or cook porridge.
Enoki Mushroom
Don't underestimate that Flammulina velutipes is not easy to digest. In fact, Flammulina velutipes is rich in soluble dietary fiber and also contains a kind of shell fiber called chitin, which is also the reason why it is not easy to digest, but it has the advantage of promoting gastrointestinal peristalsis and helping us defecate. I didn't expect that!
wood ear
Auricularia auricula contains a lot of plant cellulose, which can effectively promote intestinal peristalsis and thus promote excretion. In addition, auricularia auricula also has the function of moistening intestines. Like konjac, it also has an effect. You can eat more when you are constipated.
Besides the above, you can eat more nuts and beans. We are familiar with foods such as prunes, honey water and yogurt, which have little effect on constipation. It is better to drink more water a day.
In fact, paying more attention in daily life and changing your living habits can reduce the number of constipation. Instead of waiting for the "onset" to cure it, it is better to prevent it before it happens. Let's talk about what we need to pay attention to:
Eat less spicy food.
Some people have poor health and stomachs. When they eat spicy and irritating food, they easily irritate their stomachs, which will lead to constipation when they are angry in the body. Therefore, we should eat less of these things, including ginger, onion, pepper, fried and so on. Eat more light food.
Develop the habit of regular defecation
Many people have no regular habit of defecation. Delaying defecation will actually lead to dry stool, and even some people deliberately hold back from going to the toilet in order to sleep late. These behaviors are not good. It is recommended to get up every morning to urinate. If you are uncomfortable, you can squat for a while and slowly develop the habit of getting up early and defecating.
Learn to relieve mental stress.
Being in a state of anxiety and depression for a long time can also lead to constipation, so it is helpful to learn to adjust your emotions, get together with friends, listen to music by yourself, or keep exercising.
I believe everyone knows what is the real nemesis of constipation after reading it ~ For constipation, I suggest that everyone should pay attention to a balanced diet and not be too picky about food.