Laxatives are poisonous. How can I poop comfortably?

Constipation is a common problem among adults. Countless writers and poets have blushed and left behind the famous saying "Call for the shit to come out". Generally speaking, women are more prone to constipation than men, and pregnant women and people who are dieting are the most prone to constipation. The following figure is called the Bristol Scale. You may wish to "take the shit as a mirror" and take a look.

Constipation can be solved with drugs, one of which is called "fruit laxative tablets" (phenolphthalein). On January 14, 2021, the State Food and Drug Administration issued an announcement to stop the production and use of phenolphthalein tablets and phenolphthalein lozenges from now on because they can cause serious side effects. In fact, if you want to solve constipation, you should first adjust your diet and change your lifestyle. Here are some tips for your reference.

1. Fruits and vegetables

Almost everyone knows that people with constipation should eat more fruits and vegetables. In fact, the key is not fruits and vegetables, but dietary fiber. Of course, fruits and vegetables are indeed rich in dietary fiber. The Chinese Residents' Dietary Guidelines recommend "half a pound of fruit and one pound of vegetables" every day.

Dietary fiber is divided into two categories: one is insoluble fiber, such as cellulose, which is mostly found in green leafy vegetables, and the other is soluble fiber, such as oligosaccharides, which are mostly found in beans, whole grains, mushrooms, seaweed, fruits, nuts, etc.

Insoluble fiber is generally understood as something that gets stuck in your teeth and is difficult to chew. It stimulates intestinal peristalsis and allows poop to pass through the intestines faster. Soluble fiber is generally understood as something sticky and slippery. Its main function is to absorb moisture, making poop as smooth as chocolate and reducing the resistance to passing through the intestines. However, pure vegan poop with clear soup is not easy to poop, and it needs to be eaten with other foods. It is a wise saying to eat more and poop more.

2. Drink water

The human body absorbs nutrients from food mainly in the small intestine, and the colon behind it mainly recycles water. The more dehydrated the body is, the harder it tries to recycle water from the poop. If the poop is too dry, it will have great resistance and will not be able to move, and will eventually be squeezed to become thick and hard.

How do you know if you are dehydrated? The Chinese Dietary Guidelines recommend drinking 1500-1700 ml of water a day, which is a reference. If you feel thirsty, you should drink water. Sometimes workers forget about thirst when they are fully engaged in work, so it is a good habit to drink a sip of water from time to time. Of course, you can also check the color of your urine to see if it is yellow. The yellower it is, the more dehydrated you are.

3. Posture

The physiological structure of human beings determines that when squatting on the toilet, the rectum and anus are almost in a straight line, so defecation is smoother. If you have a sitting toilet at home, you can use a small stool. However, when squatting on the toilet, the body and thighs are at an angle of about 35 degrees, so this small stool is too small and useless. If you want to squat directly on the toilet, please consider your weight and be careful not to fall down, which may be fatal.

4. Fructose

Some people drink honey water on an empty stomach and it works, while others eat watermelon. In fact, it is all caused by fructose. Similar to the "lactose intolerance" that causes diarrhea after drinking milk, honey and watermelon contain more fructose. Fructose that cannot be quickly absorbed causes osmotic pressure changes after entering the intestines, leading to "water seepage" in the intestines and stimulating peristalsis. However, this trick does not work for everyone, and eating too much will cause diarrhea.

The principle of osmotic pressure is also used in enema, whose main ingredient is glycerin (sweet taste), which can stimulate the intestinal "water seepage". If it is stubborn constipation, it is okay to use enema appropriately, but most people still try to adjust their diet.

5. Regular bowel movements

Defecation is related to body rhythm. Some people poop at regular times every day, such as when they get up early, before going to bed, etc. This habit is very good, but it does not mean that you have to poop on time. As the saying goes, "The shit is on the string, it has to come out." In fact, as long as you feel like pooping, you should poop and try not to hold it in. Because when you hold the poop, the anus tightens and the poop retreats. It will become thicker and firmer under the squeeze, and the intestines will absorb water again.

6. Laxative products

There are many products on the market that claim to have laxative effects, and some of them are indeed effective. But you must be careful and look at the ingredient list. Don't easily believe in "natural herbs" or "green and non-irritating". They often contain ingredients such as rhubarb, senna leaves, and aloe vera. The principle is that anthraquinone substances stimulate the intestines, but the side effect is that the intestines will turn black and increase the incidence of colorectal cancer. Some illegal products even directly add phenolphthalein, so it would be strange if they don't have a laxative effect.

In addition to the above, constipation patients often have some "tested and effective" tips, such as rubbing the belly, drinking cold water, drinking yogurt, taking probiotics, drinking coffee, etc. These methods vary greatly from person to person, but it doesn't hurt to try. If dietary adjustments really don't solve the problem, you might as well seek help from a doctor. Finally, I wish everyone a happy life and a fart.

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Dietary reference

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Dr. Kai Zhong

Senior food safety science popularizer

Scientific Advisor of Guokr.com

Standing Committee Member of the Health Communication Branch of the Chinese Association of Preventive Medicine