A competition of foods that make you poop, bananas are not on the list, you will never guess the first one!

"Constipation" is a pain that many people have experienced, but it is difficult to express in words. How can we have smooth bowel movements?

In fact, if you want to be free from poop, just pay attention to these 3 points in your diet:

1. Eat enough dietary fiber

2. Drink enough water

3. Consume an appropriate amount of sugar alcohols

We screened, compared and ranked fruits, vegetables and fruits rich in dietary fiber, and found that bananas not only have no effect on constipation, but may aggravate constipation.

Take a look at the foods you often eat to see if they can help you poop more smoothly. Which food is the number one?

References:

[1] Sun Songpeng, Long Junhong, Ni Hong, Liang Longyu, Huo Xingxiao. Evidence-based medicine and clinical recommendations for dietary modification and dietary fiber supplementation in the treatment of chronic constipation[J]. Chinese Journal of General Practice

[2] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018

[3] USDA Nutrient Database

[4] Li Chunying, Jin Yingshan, Li Yongxun. Changes of sorbitol and other sugars in apple pear fruit during growth period[J]. Journal of Agricultural Science of Yanbian University, 2001(03):198-201

[5] Deng Aini, Ye Haihui, He Xiufen, Wang Xiaogang, Su Bingxia, Li Qiong. Analysis of nutritional content of red and white pitaya in Hainan[J]. Freshness and Processing, 2020, 20(3): 177-182

[6] Wen Ruixue, Song Wei, Luo Zhuoting, Shi Lin, Wang Peng. Research progress on the effects of different processing methods on the nutritional components of oats[J]. Food and Fermentation Industries, 2023, 49(04): 295-303.

[7] Lu Pei, An Mingzhe, Li Mao, Zhang Weijian, Zhao Jiawei. Research progress on nutritional components of highland barley and its application status[J]. Brewing Technology, 2022(07):110-116. DOI:10.13746/j.njkj.2021268.

[8] Sloots CE, Felt-Bersma RJ, West RL, Kuipers EJ. Stimulation of defecation: effects of coffee use and nicotine on rectal tone and visceral sensitivity. Scand J Gastroenterol. 2005 Jul;40(7):808-13. doi: 10.1080/00365520510015872.

Author: Registered dietitian Xue Qingxin, popular science writer Lin Lin

Reviewer: Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center