laitimes

Of the 6 foods known as the terminator of "constipation", only 3 live up to the name!

author:Yangcheng good doctor, Nanyue good doctor

"Banana, prune, dragon fruit, kiwi, orange, honey water, which is the constipation terminator in your heart?"

Constipation refers to dry or difficult bowel movements at long intervals. It is usually caused by a poor digestive system.

When we have constipation, the first thing that comes to mind is to increase dietary fiber intake, such as eating some fruits, vegetables, whole wheat bread and other foods rich in dietary fiber, to help increase intestinal peristalsis and promote bowel movements. Today, we will talk to you about 6 kinds of "laxative foods" and which ones are really useful.

Of the 6 foods known as the terminator of "constipation", only 3 live up to the name!

First, these three are worthy of the name

1. Prunes

Both dried prunes and fresh prunes have benefits in relieving constipation, but their effects may differ slightly.

Dried prunes contain more fiber and sugar, and they are easier to digest and absorb than fresh prunes, which may result in faster bowel movements. In addition, dried prunes contain more phenolic compounds that help stimulate intestinal peristalsis and promote digestion.

However, fresh prunes contain higher water and more vitamins and minerals, ingredients that help keep your gut healthy and promote bowel movements.

Therefore, whether fresh prunes or dried prunes are consumed, they can relieve constipation. If you want faster results, you can try eating dried prunes. If you're more concerned about vitamins and minerals, you can choose to eat fresh prunes. Still, the best advice is to choose the foods that work best for you under the guidance of a doctor or professional dietitian.

Of the 6 foods known as the terminator of "constipation", only 3 live up to the name!

2. Kiwi

Studies have shown that every 100 grams of kiwi contains 1.4 grams to 3.0 grams of dietary fiber, of which 1/3 is soluble fiber and the other 2/3 is insoluble fiber. In addition, kiwi fruit is also rich in phenolic substances, which can have a variety of physiological activities such as antioxidant, anti-inflammatory, etc., which are beneficial for promoting intestinal health.

Generally speaking, when constipation occurs, eating 2 kiwi fruits a day has a better effect on relieving constipation.

3. Dragon fruit

Dragon fruit is rich in soluble dietary fiber and small black seeds. Soluble dietary fiber can be broken down into short-chain fatty acids by probiotics in the gut, which can stimulate intestinal peristalsis and accelerate the speed of food passing through the intestines. Small black seeds have the characteristics of dense structure, will not be digested and absorbed, can be excreted in the intestine as is, these small black seeds can promote intestinal peristalsis, slow down the time of feces staying in the intestine.

A clinical trial in college students found that eating half a red heart dragon fruit shortened the time it took for food to pass through the intestines, from an average of 26 hours to an average of 21.9 hours, and in this trial, red dragon fruit was shown to have a safe and good taste and was suitable as a natural food for relieving constipation.

Of the 6 foods known as the terminator of "constipation", only 3 live up to the name!

You can find that these foods have a commonality, that is, they are rich in dietary fiber, some are soluble in water, and some are insoluble. For a good laxative effect, it is best to mix soluble and insoluble fiber, because these fibers have different roles in the intestine and can work synergistically with each other to improve the laxative effect.

Soluble fiber is able to combine with water in the intestine to form a colloidal substance that increases the volume and humidity of the stool, making it easier to excrete. At the same time, soluble fiber can help regulate intestinal flora, promote the growth of beneficial flora, improve the intestinal environment, and further promote intestinal peristalsis. Insoluble fiber cannot be digested and absorbed in the intestine, but it can absorb water and expand, increase the volume of feces, stimulate intestinal peristalsis, and accelerate the passage of food in the intestine.

Second, these 3 types, don't expect too high

1. Bananas

Although bananas are rich in potassium, magnesium and dietary fiber, which have a certain effect on relieving constipation, it does not mean that bananas can necessarily treat constipation. However, if the banana is not fully ripe, it has a higher starch content and a lower fiber content, which may worsen constipation.

Of the 6 foods known as the terminator of "constipation", only 3 live up to the name!

2. Honey water

For people with fructose intolerance, honey water does have a "laxative" effect, but this "laxation is just because" honey contains a large amount of fructose, fructose intolerant people have low absorption capacity for fructose, and cannot timely decompose and metabolize the ingested fructose, resulting in fructose being decomposed by bacteria in the intestine to produce gas and acid, causing diarrhea, flatulence and other symptoms. Therefore, for people who are fructose intolerant, consuming too much honey may lead to problems such as indigestion and increased constipation.

For people who are not fructose intolerant, honey water has a laxative effect.

3. Oil orange

Although the dietary fiber in oranges can play a laxative role, its fiber content is not very high in fruits. In contrast, polysaccharide components may cause diarrhea. However, the total amount of carbon in the oranges is very low, and the polysaccharide content is not very high. Orange is rich in a lot of tannins, which can cause problems such as indigestion and bloating.

Read on