There are quite a few foods that are "experts" at cleansing the intestines. Taiwan's "Health" magazine recommends the following 6, which are worth a try.
1. Cruciferous vegetables. Cruciferous vegetables like broccoli and Napa cabbage contain a phytochemical called isothiocyanate, which not only helps clear intestinal waste but also has anti-cancer properties. To maximize nutrient retention, Feng Xiang, an associate professor in the Department of Nutrition at the School of Public Health at Sun Yat-sen University, suggests that these vegetables should not be cooked for long. Broccoli can be stir-fried or blanched and served cold.
2. Onions. The gut contains both probiotics and pathogenic bacteria. When pathogenic bacteria overpower probiotics, the balance of the gut microbiome is disrupted, which can lead to various problems like constipation and diarrhea. To nourish and stimulate the growth of probiotics in the gut, it's important to eat foods rich in oligosaccharides, and onions are an excellent choice. Additionally, eating onions can prevent cancer, lower cholesterol, and improve blood vessel elasticity. Research has found that raw onions offer the best health benefits; they can be eaten in salads or as a cold dish. When eating rich, greasy foods like beef or mutton, pairing them with raw onions can help cut through the grease.
3. Garlic. Allicin, found in garlic, is a powerful antimicrobial substance that can activate cells, speed up gastrointestinal motility, promote metabolism, and relieve fatigue. To preserve the health benefits of garlic, it's best to follow the principle of "eat it raw, not cooked; eat it minced, not whole." Using raw garlic in cold dishes or making a garlic paste are very healthy ways to consume it.
4. Legumes. Legumes are rich in insoluble dietary fiber, which reduces the time food spends in the intestines, preventing constipation and lowering the risk of colon cancer. Legumes like soybeans and black beans are rich in lecithin, a "master" at breaking down fats and promoting fat metabolism. Song Xin, a nutritionist at Beijing Chaoyang Hospital, suggests that mixing grains and legumes can increase protein utilization to 73%, comparable to meat and higher than consuming a single protein source alone.
5. Fungus and algae foods such as kelp and black fungus. They contain a large amount of plant-based collagen, which can effectively promote the excretion of waste from the body, reduce constipation, cleanse the intestines, and are a great helper for human metabolism. Kelp is delicious whether it's in soup, stir-fried, or served cold. Adding a few drops of vinegar during cooking not only seasons the dish but also aids in calcium absorption.
6. Whole grains. Feng Xiang says that whole grains like oats and brown rice are rich in water-soluble dietary fiber, which can effectively lower cholesterol, cleanse the digestive system, regulate blood sugar, and help the body metabolize some carcinogens. Furthermore, these foods are less processed and more nutritious, but their texture can be plain, so pairing them well is important. Song Xin suggests adding some brown rice when steaming rice, or a handful of oats when cooking congee or making soy milk. This not only boosts the nutritional value but also improves the texture.