Bananas, in the eyes of many people, are "convenient devices", and the saying that eating bananas is widely spread. But some people complained, "Why didn't I have laxative after eating, but it was even more uncomfortable?"?
The pain of constipation, bananas will not understand. The real laxative foods are actually them...
Life Times (search for "LT0385" within WeChat to follow) interviews experts to tell you the right way to prevent and improve constipation and help you achieve free bowel movements.
Experts interviewed
Song Xin, nutritionist of the Department of Nutrition, Beijing Chaoyang Hospital affiliated to Capital Medical University
Wang Yuhan, chief nurse of the Department of Gastroenterology of the First Affiliated Hospital of the University of Science and Technology of China (Anhui Provincial Hospital).
Honorary Chairman of Tianjin Nutrition Society Fu Jinru
Why do I eat bananas every day and still have constipation?
First of all, bananas (ripe) are considered laxative, mainly because it contains soluble dietary fiber, which can promote gastrointestinal peristalsis and laxative.
However, the actual dietary fiber content of bananas (1.2 g/100 g) is only moderate in common fruits, and there is no high content of apples (4.7 g/100 g), Korla pears (6.7 g/100 g), mulberries (4.1 g/100 g), kiwi fruit (2.6 g/100 g), pomegranate (4.8 g/100 g) and so on, so it has no great effect on alleviating constipation.
If you eat raw bananas, it can also be counterproductive.
Raw bananas generally have a green or very yellow skin, hard and astringent flesh, contain more tannic acid, have an astringent effect on the digestive tract, inhibit the secretion of gastrointestinal fluid and inhibit its peristalsis, make the feces become dry and hard, thereby aggravating constipation.
In addition, the nutritional content of raw bananas is still in the stage of gradual enrichment, and the taste is not as good as ripe bananas, so it is not recommended that everyone eat.
In general, bananas are placed in a ventilated place and stored until there are a small number of pockmarks on the epidermis, but it is best to eat when the texture of the flesh has not changed. Eat 1 to 2 sticks a day.
This "eating" makes the intestines more and more blocked
In addition to raw bananas, there are some wrong ways of eating, which may also make the intestines more and more "blocked" the more they eat, and people with constipation should avoid it.
Dieting or eating too little
The movement of the gastrointestinal tract needs to be motivated, and a normal diet is the basic driving force to ensure its normal operation, otherwise it is difficult for waste products in the body to be excreted.
In a healthy diet, multigrain potatoes such as oats, sweet potatoes and red beans should account for 1/3 to 1/2 of the staple food, and people with too small meals must adjust their diet in time.
Don't like to drink water
Without adequate water, the role of dietary fiber is limited and it is difficult to stimulate intestinal peristalsis.
People with constipation drink 2 to 3 times more water per day than usual, divided into 8 to 10 drinks, which helps to alleviate constipation. In addition to boiled water, mineral water, soy milk, mung bean soup, etc. are all effective means of replenishing water.
Eat too lightly
Strict control of oil, fat to eat too little, but also let the lack of fat lubrication in the intestines lead to difficulty in defecation.
People with constipation need to eat a little more oil, especially sesame oil, and its "predecessor" sesame seeds. One scoop a day can improve constipation within a week.
Lack of intake of fruits and vegetables
Whole grains, legumes, fruits, and vegetables are the best sources of dietary fiber in the diet, and their lack can lead to constipation. Consuming adequate amounts of dietary fiber helps increase stool volume and promotes peristaltic function in the intestines, which in turn helps relieve constipation.
Excessive dietary fiber intake at one time
Although consuming adequate amounts of dietary fiber can help relieve constipation, excessive consumption can also cause flatulence and abdominal pain, leading to constipation.
This is because the intestines cannot adapt to the intake of a large amount of dietary fiber for a while, and the ability to defecate cannot keep up. To relieve constipation, it is recommended to increase dietary fiber intake gradually.
These 6 foods are laxative artifacts
If you want to prevent and improve constipation, you should start from both diet and exercise:
Eat regularly
Regular and quantitative, but also to eat less and eat more, chew carefully and swallow slowly. Eat more foods rich in dietary fiber, such as vegetables, fruits, and mushrooms; eat more coarse grain beans and potatoes to increase your intake of whole grains; and eat more nuts.
As mentioned above, in terms of laxative, bananas have very limited capacity. But 6 other foods really help with constipation:
#01
Prunes
Prunes are the laxative king of the fruit world. The sorbitol in prunes will not be digested and absorbed by the stomach and intestines, but has a high penetration effect, and then achieve the effect of laxative.
#02
coffee
Coffee triggers a nervous or hormonal response that stimulates colonic contractions. If you happen to have a love of coffee, you've earned it.
#03
oats
Whole grains, represented by oats, are an important weapon for laxatives. Oats (10.1 g/100 g) are rich in soluble dietary fiber. If you are not used to the rough taste of whole grains, you can try oat bran and soak it in water.
#04
celery
Vegetables play an important role in laxative foods, but after eating the recommended amount of 25 to 35 grams of dietary fiber per day, increasing it will not have an additional effect.
Other vegetables such as spinach, kale, cabbage, cauliflower, bamboo shoots, and various mushrooms are also good for laxatives.
#05
avocado
Some people are constipated because they don't eat enough fat. Avocados are not only rich in dietary fiber, but also rich in "monounsaturated fatty acids" that are beneficial to health.
#06
Fruit with seeds
Dragon fruit, kiwi fruit, strawberry, is the best of the fruits of laxative. Fruit seeds are mostly fibrous, which stimulates intestinal peristalsis and promotes bowel movements.
Exercise appropriately
Lack of exercise leads to decreased peristalsis of the gastrointestinal tract, which can lead to constipation.
Therefore, it is necessary to regularly carry out appropriate exercise, such as jogging, brisk walking, dancing, swimming, playing ball, etc. for 30 minutes a day. Usually, you can also do some abdominal massage and lifting exercises to promote intestinal peristalsis and relieve constipation symptoms.
Regular bowel movements
Intestinal activity is most active in the morning and within 2 hours after eating, so you can drink some warm water after getting up in the morning, and then go to the toilet to defecate, every day, and gradually develop a regular bowel habit.
Once the following conditions occur, you must seek medical treatment in time: 1. There is black stool, blood in the stool, weight loss, abdominal pain; 2. the stool is obviously thinner, the surface has grooves, etc.; 3. It always feels that the discharge is not clean; 4. There are symptoms such as bloating, abdominal pain, nausea, vomiting, etc.; 5. Constipation continues to worsen, seriously affecting life. ▲
Editor of this issue: Liu Yunxuan
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