You can't get fat during the Spring Festival
Constipation is a common digestive disease in modern life, which seriously affects people's quality of life. According to the epidemiological survey in China, the incidence of constipation in adults is about 20%-25%, of which the incidence of severe constipation is about 5%-10%. Constipation not only brings physical pain to patients, but can also lead to complications such as psychological problems, malnutrition, and weakened immunity. Therefore, it is crucial for patients with severe constipation to find an effective way to relieve constipation symptoms.
Today, I'm going to introduce you to some healthy recipes that will not only help you relieve constipation, but also help you stay healthy while enjoying your meal. These recipes have been scientifically researched and validated by practice, with high safety and supporting evidence. Let's find out!
1. High-fiber foods.
High-fiber foods are the preferred food for relieving constipation because they can increase the bulk of the stool and promote bowel movements, which can help with bowel movements. Fiber-rich foods include whole grains, legumes, vegetables, fruits, and more. For example, oats, brown rice, whole wheat bread, tofu, spinach, apples, bananas, etc., are all good choices.
2. Nuts and seeds.
Nuts and seeds are rich in dietary fiber, protein, healthy fats and trace elements, which are good for relieving constipation. For example, walnuts, almonds, sesame seeds, pumpkin seeds, etc., are all good choices. Nuts and seeds also have antioxidant, anti-inflammatory, cholesterol-lowering effects, etc., which are beneficial for good health.
3. Probiotic food.
Probiotics can adjust the balance of intestinal flora, promote intestinal peristalsis, and help with bowel movements. Probiotic-rich foods include yogurt, sauerkraut, fermented tofu, etc. In addition, there are some studies that show that probiotics can help improve intestinal immune function and reduce intestinal inflammatory responses.
Fourth, sufficient moisture.
Adequate hydration is an important factor in maintaining gut health. Water can help dissolve dietary fiber, increase the volume of stool, and promote intestinal peristalsis. It is recommended to drink enough water every day to maintain the body's water balance. For patients with severe constipation, the amount of water intake can be increased appropriately, but care should also be taken not to drink too much water, so as not to increase the burden on the kidneys.
5. Lubricants.
Lubricants can help relieve constipation and reduce intestinal irritation. Olive oil, flaxseed oil, walnut oil, etc. are all natural lubricants that can be added to food and consumed. In addition, there are plant-based lubricants, such as Psyllium Husk (Psyllium shell) and Methylcellulose (methylcellulose), which can be purchased at pharmacies.
6. Laxative food.
Some foods have a laxative effect and can help relieve constipation. For example, asparagus, broccoli, spinach, celery, etc., are rich in natural phytochemicals that can stimulate intestinal peristalsis. In addition, there are some foods that have a mild stimulating effect, such as coffee, tea, etc., and drinking them in moderation can also help with laxatives.
7. Arrange meals reasonably.
Reasonable meal arrangement and maintaining a balanced diet are also important ways to relieve constipation. It is recommended to consume nutrients such as protein, fat, and carbohydrates in moderation, and avoid excessive intake of greasy, spicy, and high-sugar foods. In addition, paying attention to your diet and avoiding overeating can also help maintain gut health.
Bottom line: Don't worry about severe constipation, these healthy recipes will keep you out! By consuming high-fiber foods, nuts and seeds, probiotic foods, adequate hydration, lubricants, laxative foods, and a well-organized diet, we can effectively relieve constipation symptoms and improve quality of life. However, it is important to note that these recipes are not a panacea, and for patients with severe constipation, they also need to be combined with lifestyle adjustments under the guidance of a doctor**. Let's work together to maintain intestinal health and enjoy a better life through scientific diet!
Thank you for taking the time to read our article. If you have any questions or need further assistance, please do not hesitate to contact us. I wish you all the best!