Constipation is a condition characterized clinically by infrequent bowel movements or difficulty passing stool. Its main manifestations include a reduction in the frequency of bowel movements, prolonged intervals between defecation, or normal frequency but with dry, hard stool that is difficult to pass. It may be accompanied by symptoms such as abdominal bloating, abdominal pain, loss of appetite, belching, and nausea. Many people have experienced constipation, and there are many reasons for it. Do you know which foods can help relieve constipation?
1. Foods to Relieve Constipation
1. Spinach
Spinach is specifically used to treat difficulties with urination and bowel movements, gastrointestinal heat accumulation, chest and diaphragm vexation, and constipation. Cooking spinach is also quite simple; it can be made into a soup or blanched in plain hot water for consumption. It is convenient, effective, and you can eat as much as you like.
2. Honey
Honey can be said to be the best food for treating constipation. It not only moisturizes the intestines to relieve constipation but can also make your skin smooth and help you restore a healthy complexion. A glass of honey water in the morning and evening, with a slice of lemon added if you like, can both moisten the intestines, expel toxins, and beautify your skin. Why not give it a try? Remember to be consistent.
3. Banana
Bananas are a well-known fruit for relieving constipation. Eating bananas can both prevent and relieve constipation. The principle is that bananas contain a large amount of water-soluble plant fiber, which can cause a high-osmotic secretion of gastrointestinal fluids, thereby drawing water to the solid part of the stool, making it softer and easier to pass.
【Guangdong】 Countryside Vegetable Soup
Extended Reading: A Complete Guide to Eating Spinach
4. Apple
The apple is another magical fruit after the banana. It is rich in water-soluble dietary fiber—pectin—which has the effects of protecting the intestinal wall, activating beneficial bacteria in the intestines, and regulating gastrointestinal function. Therefore, it can effectively clean the intestines and prevent constipation. In addition, the organic acids in apples can stimulate intestinal peristalsis and aid in bowel movements.
5. Pear
Pears are fresh, sweet, crisp, and juicy, a fruit loved by many. Pears are rich in vitamins A, B, C, D, and E. One pear contains 10% of the "Recommended Daily Intake" of vitamin C, and its potassium content is also considerable.
Like apples, pears also contain antioxidants that help keep the body's cells and tissues healthy. Although pears are sweet, they are very low in calories and fat, making them perfect for people who love sweets but are afraid of gaining weight.
Every 100 grams of pear contains 3 grams of fiber (mostly insoluble), which is an insoluble fiber that helps prevent constipation and digestive diseases. It can purify the kidneys and clean the intestines. People with long-term constipation should eat more pears, which also helps prevent colon and rectal cancer.
Honey and Pear Juice
Extended Reading: A Complete Guide to Eating Pears
6. Potato
Potatoes belong to the tuber food group. Eating them can stimulate intestinal peristalsis. At the same time, the dietary fiber they contain cannot be digested and absorbed by the human body, but it can absorb and retain water, making the stool softer. Therefore, eating potatoes can help relieve constipation. The effect will be even better if it is paired with other vegetables.
7. Corn
Corn has 4.6g of fiber per 100g, which is twice as much as sweet potato's 2.4g. Even processed corn products do not affect its bowel-promoting effect.
Corn can increase both the frequency and volume of bowel movements. Once waste is cleared smoothly, the lower abdomen will naturally become flatter! If you have a problem with old fecal matter, it is recommended to eat a soup made with corn sauce in the morning and pair corn kernels with the main dish at night. You will see results in no time!
Eating half a corn at night can lead to regular bowel movements in the morning. For those who are always troubled by old fecal matter, it is the best natural remedy for bowel relief!
Sautéed Sliced Potatoes with Green Peppers
Extended Reading: A Complete Guide to Eating Potatoes
II. How Women Can Relieve Constipation
1. Take It Seriously
Don't think constipation is a minor issue. According to relevant experts, if constipation is not resolved for a long time, sufferers may even develop suicidal tendencies and a world-weary mentality. If you want to solve the problem of constipation, you must take every urge to defecate and every bowel movement as seriously as you would eating or sleeping. The urge to defecate can prompt you to go to the toilet and speed up the process. If you don't feel the urge, you can go to the toilet at the same time you did the day before. Even without the urge, wait a moment—you might just be able to expel the toxins from the night before.
2. Be Regular and Punctual
If you can manage to have regular bowel movements at set times, that would be the best. Cultivating the good habit of going to the toilet at a fixed time is very beneficial for solving constipation. This means that many people suffer from constipation simply because they haven't scheduled a fixed time for it. You can arrange a time to go to the toilet to "try" even when you are free, and you might just complete today's bowel movement! In fact, by starting with small things, there is great hope in managing constipation.
Fresh Corn Juice
Extended Reading: A Complete Guide to Eating Corn
3. Be Quick
Constipation sufferers, for various reasons, often spend a long time in the toilet, a phenomenon that is probably commonplace, but it is actually a major taboo for bowel movements. Bowel movements should be quick and decisive. The ideal is not to stay in the toilet for more than 30 minutes, but many constipation sufferers exceed 1 hour, which is a more serious condition. Many people with healthy gastrointestinal tracts and regular bowel movements only need about 10 minutes a day for defecation. However, this time can be adjusted through habit formation. By persisting in going to the toilet every day and forming a habit, it can become much quicker.
4. Go When You Feel the Urge
Generally speaking, if you feel the urge to defecate, you should deal with it immediately. This is especially important for constipation sufferers. The pace of modern life is fast, and everyone seems busy and overwhelmed. Many people delay going to the toilet because of work or other things when they feel the urge, which is not advisable. Defecation is a normal physiological phenomenon of the body. If you don't go to the toilet immediately when you feel the urge, it can easily lead to constipation. Therefore, you should go when you feel the urge and not delay for too long.
Celery, Green Pepper, and Pineapple Juice
Extended Reading: A Complete Guide to Eating Celery
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