Constipated by overindulging in food and drink during the holidays? Don’t eat bananas! The real “constipation killer” is →

After indulging in eating and drinking during the holidays, have you also encountered some embarrassing problems - constipation .

It’s okay if you don’t have a bowel movement for one day, but if you don’t have a bowel movement for two days, you start to panic, and if you don’t have a bowel movement for three days, you look for folk remedies.

Some people eat bananas, some drink yogurt, honey water, and some even drink sesame oil, all for the purpose of not squirting so hard in the toilet that their facial features are deformed but still unable to solve the problem.

But generally speaking, these little "home remedies" don't work very well.

So, what foods are the real effective constipation savior? Let’s take a look!

Fruits rich in dietary fiber

If you want to improve constipation, insoluble dietary fiber is essential.

Insoluble dietary fiber refers to a type of fiber that cannot be fermented by microorganisms in the large intestine. It can promote gastrointestinal motility, reduce the time food stays in the gastrointestinal tract, absorb water in the large intestine, increase the volume of feces and soften it, thereby achieving the effect of moisturizing the intestines and promoting bowel movements.

Adults can ensure smooth intestinal tract by consuming 25g to 30g of dietary fiber per day, such as eating more fruits rich in dietary fiber and beneficial plant compounds.

Image source: pexels

Total dietary fiber content in different fruits:

Korla pear: 6.7 g/100 g

Kumquat: 6.5 g/100 g

Guava: 5.9 g/100 g

Raspberry, mulberry: 4.1 g/100 g

Plantain: 3.1 g/100 g

Winter jujube: 3.8 g/100 g

Kiwi: 2.6 g/100 g

Blueberries: 2.4 g/100 g

Fruits containing sorbitol

In addition to being rich in dietary fiber, some fruits also contain a substance called sorbitol, so they have a particularly strong laxative ability, such as prunes and pears.

Sorbitol is a carbohydrate that is not easily digested. Most of the sorbitol we eat will enter the colon, forming a hypertonic environment in the intestine, absorbing more water into the intestine, promoting fermentation, increasing the weight and water content of the stool, and effectively relieving constipation.

Fruits containing sorbitol:

apple

Plum

Prunes

apricot

Peach

pear

Cherry

Longan

litchi

Coconut meat

Notice:

Although studies have shown that the average person will have a stomach reaction when they consume 5g of sorbitol, and some people will easily develop diarrhea if they consume more than 10g, multi-enzyme malabsorption represented by sorbitol is a very common condition, which can easily cause intestinal gas and bloating, so do not consume it excessively. At the same time, avoid using drugs that also have permeation and intestinal motility effects in the colon.

Vegetables rich in dietary fiber

In addition to fruits, green vegetables are also good at relieving constipation. In addition to dietary fiber, green leafy vegetables are also rich in vitamins, minerals and other nutrients. If adults eat 1 kg of vegetables every day, they can stay away from constipation.

Image source: pexels

Total dietary fiber content in different vegetables:

Sweet and crispy snow peas: 7.6 g/100 g

Brussels sprouts: 6.6 g/100 g

Okra: 5.0 g/100 g

French beans: 4.7/100 g

Broccoli: 4.4/100g

Chinese kale: 3.9/100 g

Rapeseed: 3.9/100 g

Bell pepper: 3.3/100 g

Grains

In addition to vegetables and fruits, many people ignore staple foods.

Compared with vegetables and fruits, some whole grains (such as whole wheat and corn grits) have better dietary fiber content. If you replace the refined rice and flour you eat daily with whole grains , such as oatmeal rice, chickpea rice, buckwheat rice, sweet potato rice, etc., you can relieve a lot of pain for people with constipation.

Total dietary fiber content in different grains:

Corn grits: 14.5 g/100 g

Whole wheat: 10.8 g/100 g

Oats: 10.4 g/100 g

Quinoa: 7.9 g/100 g

Millet: 4.6 g/100 g

Brown rice: 3.4 g/100 g

Beans

Similar to whole grains, beans also have an outstanding laxative effect. Studies have shown that 100 grams of soybeans can provide an adult with about 26% of the daily fiber intake. In addition, beans not only have a much higher dietary fiber content than vegetables and fruits, but also contain other nutrients that are beneficial for relieving constipation , such as potassium, folic acid, zinc and vitamin B, which are beneficial for enhancing nutrition and improving the intestinal environment.

Total dietary fiber content in different beans:

Red beans: 12.7 g/100 g

Chickpeas: 11.6 g/100 g

Kidney beans: 10.5 g/100 g

Mung beans: 6.4 g/100 g

Edamame: 4.0g/100g

nut

When it comes to relieving constipation, the ability of nuts should not be underestimated.

In addition to dietary fiber, nuts also contain a variety of nutrients, such as rich vitamin B, protein, linoleic acid, vitamin E, linolenic acid, etc., which can increase the content of bifidobacteria in the intestines and stimulate intestinal peristalsis. Most importantly, compared with other dry foods, the oil content in nuts can also lubricate the intestines.

Image source: pexels

Total dietary fiber content in different nuts:

Chia seeds: 36.9 g/100 g

Flaxseed: 23.8 g/100 g

Black sesame seeds: 14 g/100 g

Ripe hazelnuts: 12.9 g/100 g

Cooked cashews: 10.5 g/100 g

Pine nuts: 10 g/100 g

Yogurt and probiotic drinks

Yogurt and some probiotic drinks have been welcomed by people with defecation difficulties in recent years, and the probiotics contained in them have played an important role. The live bacteria (such as active lactic acid bacteria) contained in these milk drinks can regulate the intestinal environment, promote intestinal peristalsis , help improve intestinal health and soften stool, thereby relieving constipation.

People who are lactose and milk protein intolerant should consider this carefully, because diarrhea caused by consuming milk products may disrupt the intestinal flora environment and make constipation more serious after diarrhea.

Notice!

Although constipation is unpleasant, you should pay attention to these issues when consuming high-fiber foods or some supplements:

Don't forget to drink plenty of water, as water intake is essential for bowel movements.

Pregnant women and postpartum mothers are advised to choose appropriate foods and medicines to relieve constipation under the guidance of a doctor.

Solving constipation in children under three years old requires the guidance of a doctor.

People who are taking other medications should pay attention to the contraindications of the medications before taking foods/medications to relieve constipation (for example, patients taking antihypertensive drugs should not eat grapefruit).

If constipation is caused by intestinal diseases such as intestinal tumors, intestinal polyps, intestinal obstruction, etc., and cannot be solved by improving diet, it is recommended to see a doctor as soon as possible.

Planning and production

Author: Likely Popular Science Creator

Review | Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

Planning｜Yang Yaping

Editor｜Yang Yaping