Relieving constipation is easy; gentle laxatives are the first choice.

Modern life is fast-paced, and some people experience high work-related stress and psychological tension. Coupled with a busy life that leaves no time for exercise, long hours sitting in an office, and an improper diet, these factors can lead to constipation. To address this issue, we should pay attention to adjusting our dietary structure, consuming more high-fiber foods like legumes and tubers, drinking more water, and eating more fresh fruits and vegetables to promote intestinal peristalsis, moisten the bowels, and relieve constipation. The following foods are top choices for constipation sufferers.

Radish

Radishes come in various types, such as white-skinned, green-skinned, and red-skinned. They can be eaten both raw and cooked. Their vitamin C content is 10 times that of pears, and they also contain interferon inducers, which have antiviral and anticancer properties. Radishes are pungent, sweet, and cool in nature, and are known for their effects of eliminating food stagnation, resolving phlegm, clearing heat, and detoxifying. They are effective for bronchitis and coughs. The lignans and pungent substances in radishes have anticancer effects, and they are rich in vitamin C. Radishes can promote bowel movements, have antibacterial properties, prevent the formation of gallstones, lower cholesterol, and help prevent hypertension and coronary heart disease. For constipation, eating raw radishes is recommended, with a serving size of about 250 grams each time.

Roselle and Lemon Radish

Cabbage

Cabbage is slightly cool in nature and sweet in taste. It functions to detoxify, clear heat, and promote smooth bowel movements. It is suitable for regular consumption by those who are vexed with thirst, have difficult bowel movements, or have scanty, yellow urine. Cabbage contains a significant amount of crude fiber, as well as vitamins A, B, and C. The fiber in cabbage can promote intestinal peristalsis, aid digestion, and prevent dry stools. Eating the cabbage core raw preserves its nutrients and is very effective for relieving constipation.

Zucchini

Zucchini contains over 94% water and is a low-calorie food. It is relatively high in vitamin A, and its other vitamins and minerals are similar to those of a squash. It has a higher quality than squash and also contains more cellulose, hemicellulose, lignin, and pectin. These substances cannot be digested by human enzymes but can promote intestinal peristalsis and facilitate the excretion of feces. Eating zucchini raw is more effective than cooking it, and it can also be used to make vegetable soups.

Stir-fried Zucchini

Bean Sprouts

This mainly refers to soybean sprouts and mung bean sprouts. Although they originate from soybeans and mung beans, their nutritional value is even higher. In addition to containing more fiber, the plant agglutinin in the beans disappears quickly during the sprouting process. Due to enzymatic action, phytic acid is broken down, releasing more minerals like phosphorus and zinc for the body to use. Bean sprouts are extremely high in vitamin C and are a low-calorie, low-fat food that can nourish yin, promote bowel movements, and increase urination. Regular consumption of bean sprouts can help prevent colon cancer and stomatitis, and improve brain function.