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Dr. Li often encounters a question in the consultation room: "Doctor, I always feel bloated in my stomach, how can I clean my intestines?" "Patients usually wait expectantly for Dr. Lee to give a simple answer. Most people would consider bananas to be a good choice because they are rich in fiber.
However, Dr. Lee smiled and said, "Bananas aren't the only answer, not even on the list of best foods to cleanse the gut. What really helps you clear your gut and make your stomach smaller are other foods. ”
So, is it true that bananas are no longer the first choice for bowel cleansing? What foods can help us clear our gut better? Dr. Lee has decided to uncover this mystery for you today.
1. Are bananas really the best option for clearing the gut?
As the morning sun shines through the curtains of the exam room, Dr. Li flips through the cases on the table, thinking about the advertisements that confidently recommend bananas. Bananas are indeed rich in dietary fiber and potassium, which can help regulate the digestive system. However, bananas are not the best option for clearing the gut. Many people instead feel constipated or bloated after eating bananas, which confuses them.
The fiber in bananas is mainly soluble fiber, which absorbs water and swells in the intestines to become a gelatinous substance, and although it helps to soften stool, it has a limited "deep cleansing" effect on clearing the intestines. People with long-term constipation or weak gastrointestinal function may have gas or poor bowel movements due to slow intestinal peristalsis when eating bananas.
Dr. Li once met a middle-aged patient, Aunt Wang, who heard that bananas can cleanse the intestines, and she eats two bananas a day, but her belly is getting bigger and bigger. After a detailed examination, Dr. Lee found that her intestinal motility was weak and the soluble fiber of the banana did not work well in her body. Dr. Li smiled and asked Aunt Wang, "Why don't we try other foods?" Aunt Wang was skeptical, but decided to listen to the doctor.
So, Dr. Lee recommended several foods that are more effective in clearing her gut that not only promote bowel movement, but also help reduce belly fat. That's the point we're going to talk about today – there are some humble foods that are the real "masters" of cleansing the gut.
2. Amazing Gut Cleansing Food: You've probably never heard of it
When Aunt Wang returned to the office, Dr. Li gave her a new piece of advice: "Try oats and chia seeds." Aunt Wang asked in surprise, "What are chia seeds?" I've never heard of it. Dr. Lee explains with a smile, "Chia seeds are rich in dietary fiber and unsaturated fatty acids, which help with intestinal cleansing and fight inflammation. ”
Chia seeds are small fiber-rich particles, about 70% of which are soluble fibers, which can form a gel in the intestines, increase the volume of stool, and promote intestinal peristalsis. What's more, chia seeds are also rich in omega-3 fatty acids, which have additional benefits for gut health. Many studies have shown that unsaturated fatty acids can help reduce inflammation in the gut and promote the repair of the intestinal mucosa.
In addition to chia seeds, Dr. Lee also recommends oats. Oats contain a high amount of β-glucan, a water-soluble fiber that absorbs water and swells, increasing the volume of stool and promoting smooth bowel movements.
At the same time, oats can also help lower cholesterol and improve cardiovascular health. Dr. Li smiled and said to Auntie Wang, "Eat a bowl of oatmeal porridge every morning, plus a little chia seeds, and your stomach will be like a cleaner, taking away all the garbage." ”
A few weeks later, Aunt Wang came to the clinic again with a relaxed smile on her face: "Doctor, it's amazing!" I can now have a smooth bowel movement every day and my belly is much smaller. Dr. Li nodded, feeling relieved.
The secret weapon of fiber
The key to gut health lies in fiber intake. Fiber is divided into soluble and insoluble, both of which have different roles in the gut. Soluble fiber, such as that found in oats and chia seeds, can help soften stools and increase bowel movements. Insoluble fiber, such as fiber found in whole-grain foods, can add bulk to the stool, stimulate intestinal motility and help clean the intestinal wall.
Dr. Lee also reminds his patients, "Don't forget to drink plenty of water. "Fibres can only work at their best with the help of adequate moisture. Lack of water can cause fiber to build up in the intestines, causing constipation.
Coincidentally, it has been noted that people who consume high-fiber foods for a long time have a lower risk of bowel cancer. "Fibre can help reduce the retention time of harmful substances in the gut and reduce the damage of toxins to the intestinal wall," Dr Lee explains. "So, if you want to have a healthy gut, fiber is an indispensable nutrient.
3. The key to cleansing the gut: food mix and lifestyle
Dr. Lee always emphasises that cleansing the gut is not just about one type of food alone. At this time, Uncle Zhang walked into the outpatient clinic, he is an old friend, and he often comes to talk to Dr. Li about some health problems.
As soon as Uncle Zhang sat down, he said, "Doctor, I heard that chia seeds and oats can clean the intestines, and I also tried it, but the effect is not as miraculous as you said, what's the matter?" ”
Dr. Li smiled and patted Uncle Zhang's shoulder: "Chia seeds and oats are indeed good, but have you paid attention to other lifestyle habits?" It's not enough to eat these things, gut health also needs to be combined with a good lifestyle. ”
Lifestyle effects on gut health
The gut is the "second brain" of our body, and its health is closely related to all aspects of life. Dr. Li inquired about Uncle Zhang's diet and routine in detail, and found that he usually did not drink enough water, exercised little, and most importantly, always stayed up late at night. Dr. Li sighed: "No matter how much good food you eat every day, staying up late and sitting for a long time will still make your intestines lazy. ”
Studies have shown that modern people's lifestyle, especially sedentary and lack of regular exercise, can greatly affect intestinal peristalsis, leading to constipation, intestinal flora imbalance and other problems. At the same time, staying up late can also disrupt the body's biological clock, affecting the normal detoxification and repair function of the intestines.
Dr. Li's advice to Uncle Zhang is to ensure at least 30 minutes of moderate exercise every day, such as walking or yoga, to promote bowel movement. In addition, it is important to maintain a regular routine and avoid staying up late, so that your gut has time to repair itself.
Dr Lee also adds, "Drink plenty of water, at least eight glasses a day, especially after eating high-fiber foods, which will help the fiber work in the gut." "3. The key to cleansing the gut: food combinations and lifestyle
Dr. Lee always emphasises that cleansing the gut is not just about one type of food alone. At this time, Uncle Zhang walked into the outpatient clinic, he is an old friend, and he often comes to talk to Dr. Li about some health problems.
As soon as Uncle Zhang sat down, he said, "Doctor, I heard that chia seeds and oats can clean the intestines, and I also tried it, but the effect is not as miraculous as you said, what's the matter?" ”
Dr. Li smiled and patted Uncle Zhang's shoulder: "Chia seeds and oats are indeed good, but have you paid attention to other lifestyle habits?" It's not enough to eat these things, gut health also needs to be combined with a good lifestyle. ”
Lifestyle effects on gut health
The gut is the "second brain" of our body, and its health is closely related to all aspects of life. Dr. Li inquired about Uncle Zhang's diet and routine in detail, and found that he usually did not drink enough water, exercised little, and most importantly, always stayed up late at night. Dr. Li sighed: "No matter how much good food you eat every day, staying up late and sitting for a long time will still make your intestines lazy. ”
Studies have shown that modern people's lifestyle, especially sedentary and lack of regular exercise, can greatly affect intestinal peristalsis, leading to constipation, intestinal flora imbalance and other problems. At the same time, staying up late can also disrupt the body's biological clock, affecting the normal detoxification and repair function of the intestines.
Dr. Li's advice to Uncle Zhang is to ensure at least 30 minutes of moderate exercise every day, such as walking or yoga, to promote bowel movement. In addition, it is important to maintain a regular routine and avoid staying up late, so that your gut has time to repair itself. Dr Lee also adds, "Drink plenty of water, at least eight glasses a day, especially after eating high-fiber foods, which will help the fiber work in the gut." ”
summary
Through Dr. Li's treatment, Auntie Wang successfully got rid of her intestinal problems and gradually lost weight. Foods that are truly effective in clearing the intestines are often not the "star foods" that are widely advertised on the market. Bananas are good, but they are not suitable for everyone. Fiber-rich foods such as chia seeds, oats, and whole-grain foods are the real "masters" of intestinal cleansing. Eating more of these foods and staying hydrated will naturally improve your gut health.
Bibliography:
[1] Chinese Nutrition Society. (2020). Dietary Guidelines for Chinese Residents