Constipation eats more than 6 types of food

Although constipation is not a major illness, it has caused headaches for many people. A survey in Japan showed that 50% of women and 25% of men are often trapped by constipation. There are six types of food that can effectively prevent constipation and can be eaten more often.

Magnesium-rich foods such as sesame and almonds

A joint study by the National Institutes of Health Nutrition and the Women's Nutrition University showed that people with low magnesium intake are prone to constipation. Magnesium has the function of diarrhea and softening of feces. A moderate amount of ingestion helps to relieve laxativeness. Foods rich in magnesium include peanuts, brown rice, walnuts, and bananas.

Kimchi, fermented soy sauce and other foods rich in plant-based lactic acid bacteria

Lactic acid bacteria have the effect of adjusting the intestinal environment and eliminating constipation. However, the lactic acid bacteria are divided into two categories, animal and plant, and the latter can play a role in preventing constipation. Because the latter is more acid-resistant than the former, it can reach the intestinal tract and play its role, and the survival rate of the latter in the intestine is 10 times that of the former.

Asparagus, onion and other foods rich in oligosaccharides

Oligosaccharides, also known as oligosaccharides, are a type of carbohydrate that have a relatively low degree of polymerization. Studies have found that oligosaccharides can increase the bifidobacteria content of breast milk and help regulate the intestinal environment. Foods rich in oligosaccharides include garlic, coffee, corn, honey, and various kinds of soy products.

Green pepper, kiwi and other foods rich in vitamin C

Vitamin C in the intestine is one of the foods of lactic acid bacteria, which can increase the number of probiotics and indirectly prevent constipation. Vitamin C-rich foods are fresh dates, oranges and green leafy vegetables.

Olive oil, sunflower oil and other foods rich in oleic acid

Oleic acid has emulsification, which can soften the intestinal faeces and promote defecation. Foods rich in oleic acid include sesame, peanuts, almonds, walnuts, and other nuts.

Dietary fiber-rich foods such as whole grains and vegetables

Dietary fiber is divided into two types: water-soluble and insoluble. The former can soften the feces, increase the number of probiotics in the intestine, and adjust the microecological balance in the human body; the latter can absorb water in the intestine to stimulate the intestinal wall and accelerate intestinal peristalsis. Absorb harmful substances and excrete them. The foods rich in these two kinds of dietary fiber include various kinds of coarse grains, such as brown rice, red beans, mung beans, kidney beans, etc., bacteria and algae foods such as fungus, kelp, and mushroom, and various fruits and vegetables such as tomatoes, burdock, and apples. Wait.

Eating unripe bananas leads to constipation

When picking a banana, you can't wait for it to ripen, but you have to pick it off when the banana skin is green. The bananas that are eaten in the north are generally ripened. Although they taste the astringency of unborn bananas, the tannic acid ingredients in the raw bananas still exist. Citric acid has a very strong astringent effect, causing constipation.

"Shibu" in banana makes it hard

As we all know, when the bananas are immature, the skin is blueish green, and the skin is peeled off so that it cannot be swallowed. Ripe bananas, astringent taste disappears, soft and sweet, taste better. This "stringyness" in bananas is caused by the large amount of tannic acid contained in them.

In addition to affecting the mouthfeel, tannic acid also has a strong astringent effect, which results in the formation of dry and dull feces, resulting in constipation.

By analogy, some people say that eating more apples can treat constipation, which is also true. Apples are rich in tannic acid, especially unripe, more sour apples, higher tannic acid content. A large amount of tannic acid enters the body, which can reduce the secretion of intestinal tract and reduce the water in the stool, thus leading to diarrhea. However, if people without diarrhea eat too much apples, it will cause constipation.

Banana with dark spots on the outside helps relieve constipation

So when does banana eat better for digestion and excretion? Not all bananas are intestines. In fact, only ripe bananas can provide the above functions. Generally speaking, bananas are stored in the ventilated place with dark spots on the surface of the epidermis, but the texture is not changed when the inner texture is unchanged.

In addition, the more foods that contain more dietary fiber, such as fruits and vegetables, are more likely to help relieve constipation. If excessive intake increases, it will cause flatulence and abdominal pain. People with poor gastrointestinal function may cause irritation to the gastrointestinal tract. Not all foods rich in dietary fiber have a laxative effect, such as yam, which tends to warm, eat more but will increase constipation, but also affect the absorption of other nutrients such as calcium.

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