** Two-leaf law healthEdited by Erye Health
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With the arrival of winter, dry weather not only makes our ** feel tight, but also more likely to affect our gut health. Constipation has become a problem that cannot be ignored in winter. At this time, how to relieve constipation through a reasonable diet and keep the body in a comfortable state has become the focus of our concern.Pears are a delicious and fiber-rich fruit that has a unique effect on relieving constipation. Pears are rich in pectin and dietary fiber, which can absorb excess water in the body, soften stool, and help with bowel movements. Pears are also rich in natural fructose, which also has a positive effect on improving the balance of intestinal flora.
Whether eaten raw or squeezed into juice, it is a good choice to promote intestinal health. Oats are a nutritious grain that also has a positive effect on improving the intestinal environment with unsaturated fatty acids. You can choose to make oats for breakfast or pair them with some fruits, nuts and nuts to make the morning the best start to the day.
Vegetables: Winter vegetables, such as spinach, celery, carrots, etc., are good helpers for laxatives. These vegetables are rich in dietary fiber, vitamins and minerals, which help to increase the softness of stools and promote bowel movements. In particular, the plant fiber in spinach can adsorb and eliminate harmful substances from the body, keeping the intestines clean.
Eaten raw, sautéed, or made into a salad, these vegetables can be easily incorporated into the diet. Yogurt is not only delicious but also a healthy food, and the probiotics in yogurt can promote the growth of beneficial bacteria in the intestines and maintain the balance of the intestinal microbiome.
The lactic acid in yogurt also helps to soften stools and improve the smoothness of bowel movements. Choosing natural sugar-free yogurt for breakfast or snack can not only satisfy the appetite but also benefit gut health.
Nuts and seeds, such as almonds, walnuts, flaxseeds, etc., can be used as a snack or added to yogurt and fruit salads. The fiber of nuts and seeds helps to increase intestinal peristalsis and promote the digestion and absorption of food, thereby relieving constipation. But pay attention to moderation, excessive intake may increase caloric intake.
Bananas are a popular fruit that not only has a sweet taste, but is also rich in potassium and dietary fiber. The pectin in it helps to increase the bulk of the stool, making bowel movements smoother. Bananas also contain natural fructose, which has a positive effect on improving intestinal flora and promoting intestinal peristalsis.
As a portable and convenient fruit, bananas can become your healthy snack anytime, anywhere. Legumes are excellent plant-based proteins** and are also rich in dietary fiber. Traditional legumes such as black beans, mung beans, and red beans can be boiled into soups, made into soy milk, or added to various dishes to add color and flavor to your diet.
During the dry winter months, improving gut health is a key part of maintaining overall health. With a reasonable combination of laxative food, we can relieve constipation and make the whole body feel relaxed and happy. Eat more fruits, vegetables, nuts, and reasonable intake of dietary fiber and probiotics as part of developing good dietary Xi.