Constipation is a ridiculous remark of many people. It used to be high in the elderly, and now young people are also prone to this condition. After interviewing nutrition experts on the “MSN” website in Japan, the author pointed out that there are six categories of foods that can effectively prevent constipation, and usually eat more.
A food rich in magnesium such as sesame and almonds. A joint study by the National Institute of Health Nutrition and the Women’s Nutrition University shows that people with low magnesium intake are prone to constipation. Magnesium has the effect of laxative and softening of feces, and proper intake can help laxatives. Foods rich in magnesium include peanuts, brown rice, walnuts, and bananas.
Kimchi, fermented soy sauce and other foods rich in plant lactic acid bacteria. Lactic acid bacteria have the effect of regulating the intestinal environment and eliminating constipation. However, the lactic acid bacteria are classified into animal and plant types, and the latter can prevent constipation. Because the latter is more acidic than the former, it can reach the intestines and function alive, and the survival rate of the latter in the intestine is 10 times that of the former.
Asparagus, onions and other foods rich in oligosaccharides. Oligosaccharides, also known as oligosaccharides, are a type of carbohydrate with 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 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. Foods rich in vitamin C include fresh dates, oranges and green leafy vegetables.
Olive oil, sunflower oil and other foods rich in oleic acid. Oleic acid has an emulsification effect, which can soften intestinal feces and promote bowel movements. Foods rich in oleic acid include sesame, peanuts, almonds, and walnuts.
Dietary fiber-rich foods such as coarse grains and vegetables. Dietary fiber in food is divided into water-soluble and insoluble. The former can soften the feces, increase the number of probiotics in the intestine, and adjust the micro-ecological balance in the human body. The latter can absorb water in the intestine, stimulate the intestinal wall, and accelerate intestinal peristalsis. Adsorb harmful substances and excrete them from the body. The foods rich in these two kinds of dietary fiber are various kinds of coarse grains, such as brown rice, red beans, mung beans, cowpeas, etc., algae foods, such as fungus, kelp, and mushroom, as well as various fruits and vegetables, such as tomatoes, burdock, apples. Wait.