Six kinds of food can effectively prevent constipation:
six kinds of food can effectively prevent constipation:
asparagus, onion and other foods rich in oligosaccharides.
oligosaccharide, also known as oligosaccharide, is a kind of carbohydrate with relatively low degree of polymerization. Studies have found that oligosaccharides can increase the Bifidobacterium content of breast milk and help to adjust the intestinal environment. Rich in oligosaccharides, there are garlic, coffee, corn, honey, all kinds of bean products and so on.
sesame, almond and other foods rich in magnesium.
research shows that people with low magnesium intake are prone to constipation. Magnesium has the function of purgation and softening feces, and appropriate intake is helpful for defecation. Magnesium rich foods include peanuts, brown rice, walnuts, bananas, etc.
coarse grains and vegetables and other foods rich in dietary fiber. The former can soften feces, increase the number of intestinal probiotics and adjust the micro ecological balance of human body; The latter can absorb water and expand in the intestine, stimulate the intestinal wall, accelerate the intestinal peristalsis, absorb harmful substances and discharge them out of the body. The foods rich in these two kinds of dietary fiber include coarse grains and beans, such as brown rice, red beans, mung beans, kidney beans, etc., bacteria and algae, such as agaric, kelp, Tricholoma, etc., and various fruits and vegetables, such as tomatoes, burdock, apples, etc.
pickles, fermented soy sauce and other foods rich in plant lactic acid bacteria.
lactobacillus can adjust the intestinal environment and eliminate constipation. But lactic acid bacteria can be divided into animal and plant, which can prevent constipation. Because the latter is more acid resistant than the former, can live to reach the intestinal tract and play a role, and the survival rate of the latter in the intestinal tract is 10 times that of the former.
olive oil, sunflower seed oil and other foods rich in oleic acid.
oleic acid has emulsifying effect, can soften intestinal feces, promote defecation. There are also sesame, peanut, almond, walnut and other nuts rich in oleic acid.
green pepper, kiwi fruit and other foods rich in vitamin C.
vitamin C in the intestine is one of the foods of lactic acid bacteria, which can increase the number of probiotics and indirectly prevent constipation. Foods rich in vitamin C include fresh dates, oranges and green leafy vegetables.