Although constipation is not a serious illness, it is a headache for many people. A survey in Japan shows that 50% of women and 25% of men are often troubled by constipation. There are seven types of food that can effectively prevent constipation, and you can eat more of them in your daily life.
Foods rich in magnesium, such as sesame seeds and almonds
A joint study by the National Institute of Health and Nutrition Japan and Joshi University showed that people with low magnesium intake are prone to constipation. Magnesium has a laxative effect and softens stool, and moderate intake helps with bowel movements. Other foods rich in magnesium include peanuts, brown rice, walnuts, and bananas.
Foods rich in plant-based lactic acid bacteria, such as kimchi and fermented soy sauce
Lactic acid bacteria can regulate the intestinal environment and relieve constipation. However, lactic acid bacteria are divided into animal-based and plant-based types, and it is the latter that helps prevent constipation. This is because the latter is more resistant to acidic environments, can reach the intestines alive and function, and its survival rate in the intestines is 10 times that of the former.
Foods rich in oligosaccharides, such as asparagus and onions
Oligosaccharides, also known as low-molecular-weight saccharides, are a type of carbohydrate with a relatively low degree of polymerization. Studies have found that oligosaccharides can increase the content of Bifidobacterium in breast milk and help regulate the intestinal environment. Other foods rich in oligosaccharides include garlic, coffee, corn, honey, and various soy products.
Foods rich in vitamin C, such as green peppers and kiwis
Vitamin C in the intestines is one of the foods for lactic acid bacteria, which can increase the number of probiotics and thus indirectly prevent constipation. Other foods rich in vitamin C include fresh dates, oranges, and green leafy vegetables.
Foods rich in oleic acid, such as olive oil and sunflower seed oil
Oleic acid has an emulsifying effect, which can soften stool in the intestines and promote bowel movements. Other foods rich in oleic acid include nuts like sesame seeds, peanuts, almonds, and walnuts.
Foods rich in dietary fiber, such as whole grains and vegetables
Dietary fiber in food is divided into two types: soluble and insoluble. The former can soften stool, increase the number of intestinal probiotics, and regulate the body's micro-ecological balance; the latter can absorb water in the intestines, expand, stimulate the intestinal wall, accelerate intestinal peristalsis, and adsorb harmful substances and excrete them. Foods rich in these two types of dietary fiber include various whole grains and miscellaneous beans, such as brown rice, red beans, mung beans, and kidney beans; algae foods, such as wood ear, kelp, and portobello mushrooms; and various fruits and vegetables, such as tomatoes, burdock, and apples.
Bananas with black spots on the skin can help relieve constipation
When is the best time to eat bananas for better digestion and excretion? Not all bananas are laxative. In fact, only ripe bananas have the aforementioned function. Generally speaking, it is best to eat bananas stored in a ventilated place until the skin has black spots but the inside texture has not changed.
In addition, eating more foods rich in dietary fiber, such as vegetables and fruits, does not necessarily help relieve constipation. If you increase your intake excessively, it can cause bloating and abdominal pain. People with poor gastrointestinal function may find that eating too much irritates the gastrointestinal tract. Not all foods rich in dietary fiber have a laxative effect. For example, yam is warm in nature, and eating too much can worsen constipation and also affect the absorption of other nutrients such as calcium.