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Black sesame seeds were regarded as a treasure for health preservation in ancient times. They are rich in a variety of nutrients that are beneficial for health, including protein, unsaturated fatty acids, minerals, and many vitamins. These nutrients are great for our health, especially when it comes to improving and maintaining digestive health.
Constipation, as a common digestive disorder, plagues many people, especially the elderly. Not only does it cause physical discomfort, but it also affects people's mood and quality of life.
And black sesame seeds have been found to have a certain laxative effect, which is due to the dietary fiber they are rich in. Dietary fiber increases the volume of intestinal contents, stimulates intestinal peristalsis, and thus helps the body to excrete waste products more smoothly.
However, the laxative effect of black sesame seeds is not singular. This amazing little seed is also rich in magnesium, a mineral that promotes relaxation of intestinal muscles, helping to relieve intestinal tension and stress, which is especially important for those who often feel constipated due to tight intestines.
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What's even more interesting is that the healthy oils in black sesame seeds also have a positive effect on improving constipation. These oils lubricate the intestines, reducing the friction of stool in the intestines and making the bowel movement process smoother.
In addition, specific ingredients in black sesame oil, such as sesamin, can also promote intestinal health and help maintain a balance in the intestinal environment through anti-inflammatory effects. Although black sesame seeds excel at providing dietary fiber and healthy fats, using them to improve constipation is not without skill.
First of all, black sesame seeds need to be consumed in moderation. An overdose may cause allergies or other side effects, while moderate amounts can bring out its best effects. Secondly, black sesame seeds are best used in a variety of ways in the diet, such as sprinkling on stir-fries, salads, or oatmeal in the morning, which not only adds flavor to the food, but also ensures that its nutrients are fully absorbed.
For those looking for natural remedies, black sesame seeds are undoubtedly a simple and effective option. With small changes in your daily diet, you can unconsciously improve your gut health, which in turn can improve your overall quality of life.
When we talk about natural laxatives, most people probably immediately think of fiber-rich fruits and vegetables, such as apples or tomatoes. However, in addition to these common choices, there are some foods that may not go well but are equally effective that can help us improve constipation.
First, let's talk about sweet potatoes. You may be wondering, isn't sweet potato the kind of sweet food that is often used for breakfast? Yes, sweet potatoes are common, but their health benefits should not be underestimated.
Sweet potatoes are not only rich in dietary fiber, but also contain a lot of water and potassium, which play a very important role in regulating intestinal function. In addition, the vitamin A in sweet potatoes helps to maintain the health of the intestinal mucosa, which is an essential condition for the proper functioning of the intestines.
Then there's celery, a green vegetable often seen in salads. Celery has a very high moisture content, which makes it a natural moisturizer. In addition to water, celery also contains a compound called "apigenin."
This particular compound has been found to have anti-inflammatory and antioxidant effects, and is especially beneficial for gut health. The fibrous structure of celery also promotes intestinal motility, which helps the intestines function better, thus promoting the excretion of waste.
In addition to these vegetables, there is also a constipation "nemesis" that is not well known to the public - dried longan. Dried longan is used in traditional Chinese medicine as an ingredient to replenish qi and blood and calm the nerves, and is also rich in fiber and a variety of trace elements, which can help improve constipation.
Its sweet taste increases post-meal satisfaction while stimulating intestinal peristalsis and helping food move more smoothly through the digestive tract. What these foods have in common is that they are rich in fiber, water, and other gut-promoting ingredients, but they all have their own characteristics.
The sweet and high potassium properties of sweet potatoes make them unique in regulating intestinal water; Celery's high moisture and anti-inflammatory properties make it particularly effective at moisturizing the intestines; Dried longan, on the other hand, is a sweet and functional choice, especially for those who like sweets but need to regulate their intestines.
When choosing these foods, consider not only their laxative effect, but also their combination throughout the diet. For example, sweet potatoes and celery can be made together into a colorful salad, while dried longan can be served as an after-dinner small dessert.
In this way, not only does the diet make it more enjoyable, but it also ensures a variety of nutrients that support gut health more holistically. Understanding the properties of these different foods and their unique contribution to gut health when dealing with constipation can help us make smarter ingredient choices and create a diet plan that is both delicious and effective.
And most importantly, these methods are natural and healthy, and can be safely used in daily life to help us maintain the health of our gut. When it comes to gut health, we tend to hear all sorts of advice on how to improve gut function, but few people delve into the far-reaching impact gut health has on overall well-being.
In fact, a healthy gut is more than just smooth digestion and bowel movements, it plays a vital role in maintaining physical and mental health.
First of all, the gut is called the "second brain" because it has a separate nervous system – the enteric nervous system. This system contains hundreds of millions of neurons that communicate closely with the brain and influence our emotions and feelings.
Let's talk about the link between gut health and chronic disease. Imbalances in the gut microbiome have been linked to a variety of chronic diseases, such as diabetes, heart disease, and even certain types of cancer.
This is because an unhealthy gut microbiome can produce toxic substances that travel through the bloodstream to various parts of the body, triggering inflammatory responses that are thought to be drivers of several chronic diseases. Therefore, improving gut health by regulating diet and lifestyle is actually preventing the development of these chronic diseases.
In addition, gut health and weight management are also inextricably linked. The type and number of microbes in the gut can affect how food is digested and nutrients are absorbed, which can affect body weight.
Certain beneficial gut bacteria can help break down fiber and complex carbohydrates in food, converting them into energy that the body can use instead of storing them as fat. This means that by promoting gut health, we can manage our weight more effectively and avoid obesity and related health problems.
In conclusion, gut health isn't just about our digestive system, it affects far more than we usually know. A healthy gut is able to improve our mood, strengthen our immunity, prevent chronic diseases, and even help us manage our weight.
Therefore, focusing on and investing in our gut health is actually making a long-term investment in overall health and well-being. With a sensible diet, moderate exercise, and necessary lifestyle adjustments, each of us is able to benefit from this and enjoy a healthier, more fulfilling life.
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Resources
[1] Li Yunxia. Bowel preparation before colonoscopy in patients with functional constipation: Construction and application of nursing plan. The First Affiliated Hospital of Henan University, 2024-05-24