Nutritionist recommends 8 laxative foods

Due to long-term medication, diabetic patients may have gastrointestinal lesions, and constipation is prone to occur at this time. Constipation is a very painful thing. Once diabetes is combined with constipation, there will be more health risks. This is because a lot of sugar buddies are associated with cardio-cerebral vascular disease. If you defecate too much, you may even cause severe consequences such as cerebrovascular rupture.

Therefore, as soon as the sugar constipation symptoms appear, they must be actively treated. So, how can diet improve constipation?

Nutritionist recommends 8 laxative foods

1, oats

It is rich in dietary fiber, which can absorb water and swell in the stomach, promote gastrointestinal motility, and can greatly improve satiety. As a staple food, oatmeal has a glycemic index of only 55, which is relatively slow. And oats are also rich in vitamin E, linolenic acid and a variety of minerals, which have a good anti-aging effect.

Recipe recommendations: milk oatmeal, mung bean oatmeal, oatmeal egg custard, cornmeal oatmeal, etc.

2, sweet potato

Sweet potatoes are rich in starch, dietary fiber, and various mineral elements, and are a high-quality staple food. Eating sweet potatoes has a good laxative effect, but the sweet potato’s glycemic response is not low, so sugar buddies should eat it in appropriate amounts, no more than twice a week, and no more than 150g per day. But for people with high blood sugar, it is better to eat less sweet potatoes.

Recipe recommendations: steamed sweet potatoes, roasted sweet potatoes, rice steamed sweet potatoes, fried sweet potatoes and corn peppers.

3, red beans

It is rich in dietary fiber and saponin, which has a better laxative effect, and has a regulating effect on blood pressure and blood lipid. It also has the effect of diuretic and swelling, but because of the high content of red bean protein and more non-essential amino acids, patients with kidney disease should eat as little as possible, so as not to increase the metabolic burden on the kidney.

Recipe recommendations: red bean rice, red bean buns, red bean barley porridge, winter melon and red bean soup.

4, corn

Corn is rich in dietary fiber and magnesium, which can strengthen the peristalsis of the intestinal wall and promote waste excretion. Corn is also rich in lutein, which can delay the aging of the eyes and help sugar users prevent retinopathy and cataracts. Sugar friends eat old corn the best, sweet corn is the second, try not to eat waxy corn, ascending sugar faster.

Recipe recommendations: steamed corn on the cob, cornmeal buns, corn ribs soup.

5, celery

Celery is a low-calorie and high-fiber healthy vegetable. Eating celery often is very beneficial for preventing constipation, hypertension, and arteriosclerosis. When we eat celery, try not to discard the leaves, because the carotene and vitamin C in the leaves are also rich, and it is very nutritious to discard the leaves.

Recipe recommendations: fried beef with celery, fried dried celery, dried celery with shrimp, fried lily with celery.

6, lotus root

Lotus root is rich in mucoprotein and dietary fiber, which not only improves constipation, but also lowers cholesterol and helps to lose weight. However, it should be noted that lotus root is divided into crisp lotus root and powder lotus root. Powder lotus root has a higher starch content and a faster sugar raising speed. Sugar friends should eat lotus root as a staple food, and reduce their corresponding staple food when eating.

Recipe recommendations: vinegar slipper, cold salad, fungus, lotus root pork rib soup.

7, lettuce

Lettuce contains a large amount of plant cellulose, which can promote the peristalsis of the intestinal wall, facilitate the digestive tract, and help stool excretion. When we eat lettuce, we are used to eating stems, but in fact lettuce leaves are very nutritious. It is best not to discard them.

Recipe recommendation: fried lettuce with garlic, fried meat with lettuce, fried fungus with lettuce, cold lettuce leaves.

8, Kelp

Kelp is very low in calories, and the dietary fiber it contains can help intestinal laxation, promote cholesterol excretion, and regulate blood lipids. Kelp polysaccharides in kelp also regulate blood sugar.

Recipe recommendations: cold bean sprouts kelp, kelp tofu soup, winter melon ribs kelp soup.

4 points to prevent constipation

● Make sure you drink plenty of water, 6-8 glasses of water daily, and drink 250-500ml of water on an empty stomach in the morning to prevent constipation.

● Develop a good bowel habit, focus on the toilet, do not read the newspaper or use your mobile phone, and go to the toilet at a fixed time every day. If you have a will, you should immediately resolve it without delay.

● Enhance physical exercise, especially the strength of the abdominal muscles, and often massage the abdomen to improve the ability to defecate.

● If your constipation is severe and your diet and life can’t be improved, you can also consider taking medication to see your doctor. Try to choose relatively mild drugs, and use less laxatives, not too much, to prevent diarrhea.