9 Foods to Prevent Constipation for People with Sedentary Lifestyles

People who sit for long periods tend to have less physical activity, which can lead to food not being easily digested and causing constipation. So, what to do when constipated? What should one eat to prevent it? What are the harms of constipation?

Top 9 Foods to Prevent Constipation

1. Spinach

It is cool in nature and sweet in flavor, and has the effects of nourishing blood, stopping bleeding, moistening dryness, lubricating the intestines, and promoting bowel movements.

Scallop and Spinach Tower

2. Chives

They are rich in coarse fiber, which is relatively tough and not easily digested or absorbed by the gastrointestinal tract. This can increase stool volume, promote intestinal peristalsis, and prevent constipation, making them beneficial for those with hemorrhoids and constipation.

3. Water Spinach

It is cold in nature and sweet in flavor, and has the effect of treating constipation, bloody stools, and hemorrhoids. Water spinach is most suitable for patients with hemorrhoids who often have dry stools.

4. Potato

Potatoes are themselves a high-fiber food, so consuming them appropriately can help relieve constipation.

5. Lettuce

The large amount of fiber in lettuce can promote the peristalsis of the intestinal wall and prevent constipation. The milky sap of lettuce can enhance the secretion of gastric juice, digestive glands, and bile, helping the body quickly expel old feces, toxins, and turbid qi, thereby playing a role in cleansing the intestines, losing weight, and slimming.

Soybean Sprouts with Diced Lettuce

6. Sweet Potato

Sweet potatoes contain a large amount of fiber and pectin that are not easily broken down by digestive enzymes. They can stimulate the secretion of digestive juices and intestinal peristalsis, thus promoting bowel movements. Its rich content of beta-carotene is an effective antioxidant that helps eliminate free radicals in the body. In fact, sweet potatoes are also an ideal food for weight loss.

7. White Radish

It has the effects of promoting qi downward, aiding digestion, moistening the lungs, detoxifying and promoting the production of body fluids, and promoting urination and bowel movements.

White radish is very suitable for being boiled in water. Drinking the radish water with an appropriate amount of sugar can be consumed as a beverage and has a very good effect on digestion and nourishing the stomach.

8. Douchi (Fermented Black Beans)

According to scientific research, eating douchi is very helpful for digestion and has excellent effects such as enhancing brain power and improving liver detoxification ability. It can also accelerate the body's metabolism, remove toxins from the blood, and play a role in purifying the blood. It also contains a large amount of urokinase that can dissolve blood clots, and a large amount of B vitamins and antibiotics in douchi can also prevent Alzheimer's disease.

King Oyster Mushroom with Douchi Sauce

9. Black Fungus

The substances contained in black fungus can inhibit platelet aggregation, which can not only lower cholesterol but is also beneficial for cardiovascular and cerebrovascular diseases. The gelatin in black fungus helps to absorb and gather dust and impurities remaining in the human digestive system and expel them from the body, achieving the effect of cleansing the gastrointestinal tract.

What are the Harms of Constipation

1. Constipation is often accompanied by abdominal pain or discomfort.

Some patients also suffer from mental and psychological disorders such as insomnia, irritability, dreaminess, depression, and anxiety.

2. It damages one's appearance.

Harmful substances can be reabsorbed into the bloodstream, which can lead to rough, dull skin, and the formation of acne, pigmentation, and facial spots.

3. It causes anorectal diseases.

Due to difficulty in defecation and hard, dry stools, it directly affects the anorectal area, stimulating it and leading to diseases such as proctitis, anal fissures, and hemorrhoids.

4. It triggers the onset of cardiovascular and cerebrovascular diseases.

Clinically, there is a growing trend of cardiovascular and cerebrovascular diseases caused by straining during bowel movements. This can induce conditions such as angina, myocardial infarction, and sudden stroke.