People with constipation can eat more these foods.🌿🌿🌿

Constipation means that you have fewer bowel movements than normal. The stool will be dry and hard, and it will be difficult to defecate. Normal people usually defecate 1-2 times a day or once every 1-2 days. People with constipation generally have less than 3 times a week. It is one of the common problems of modern people. Even if it is not long-term constipation, most people will have tried to have poor bowel movements. Failure to excrete stool will not only make you feel bloated and uncomfortable. Constipation will increase the time you spend sitting on the toilet. If it takes too long, it will easily cause problems such as hemorrhoids. Frequent use of laxatives or enema can cause dependence. Therefore, the following will introduce some foods that can help defecation and relieve constipation.

1. Sweet potato leaves.

Sweet potato leaves were generally used as food for livestock in the past, but now it has become a popular healthy food. The most prominent function of sweet potato leaves is to help defecate. Sweet potato leaves are rich in dietary fiber. It can speed up the movement of food in the intestines and stomach and has the effect of cleaning the intestines. In addition, the nutrition of sweet potato leaves should not be underestimated. Compared with common vegetables, the content of minerals and vitamins in sweet potato leaves are superior, and the carotene content is even higher than that of carrots. It is worth mentioning that sweet potato leaves are rich in flavonoids. Flavonoids can combine with oxygen free radicals in the human body. This makes it have a variety of health effects such as anti-oxidation, improving human immunity, delaying aging, and preventing cancer.

2. Kelp.

Kelp is rich in polysaccharides and dietary fiber. It can promote stomach movements and bowel movements, prevent the reabsorption of bile acids, and make them excrete with feces. In addition, kelp is also rich in iodine. This is a very good food for pregnant women and breastfeeding mothers. During pregnancy and breastfeeding, the iodine requirement has increased by about twice as compared to usual, that is, the daily requirement is more than 200 micrograms. During pregnancy and breastfeeding, the iodine requirement has increased by about twice as compared to usual, that is, the daily requirement is more than 200 micrograms. Iodine supplementation through diet is the most useful. During this period, they can eat kelp, seaweed or other algae one more time a week.

In addition, when washing kelp, it should not be soaked for too long. The iodine, mannitol, potassium and vitamins in kelp are all in the epidermis of kelp. If it is soaked for too long, the nutrients will tend to be particularly lost. After the dried kelp is moistened with water, wash the soil and cook immediately instead of soaking it in water. If it is soaked after washing, the soaking water and kelp should be cooked together.

3. Dragon fruit.

Dragon fruit is a kind of fruit that can help defecation very much. Each 100 grams of white dragon fruit contains about 2 grams of dietary fiber. This exceeds the 1.2 grams contained in bananas and the 1.6 grams contained in apples. The dietary fiber can promote gastrointestinal motility and bowel movements. It leads to help defecation and relieve constipation. Therefore, if people with constipation eat more dragon fruit, they can alleviate the problem of constipation.

4. Oat.

The most prominent nutrient in oats is its rich β-glucan. It is a soluble dietary fiber. Oat can promote gastrointestinal motility and help defecation. Moreover, after people ate oatmeal, it will make them feel full easier. It has the effect of weight loss. However, there are many kinds of oat on the market, which one should you choose? It is generally recommended to consume the original oatmeal. Although instant oatmeal is more convenient and delicious to eat, it is more recommended to consume original oatmeal in terms of nutrition. The original oatmeal has a poor taste, needs to be cooked, and is troublesome to eat. However, the original oatmeal retains almost all the nutrients of oats. It does not add other substances, such as flavoring agents, preservatives, etc. This is more conducive to human health.