Constipation is not a serious illness, but it can be extremely bothersome. The distress of being unable to have a bowel movement goes without saying, but the accumulated feces in the intestines continuously produce toxic gas and toxins, leading to gastrointestinal dysfunction, endocrine disorders, poor sleep, and mental stress. These "after-effects" are even more distressing. Some people ask, "I eat plenty of fruit and rarely eat greasy or 'heaty' foods, so why am I still constipated?" Others say, "I eat radishes and celery, which are considered laxative foods in Traditional Chinese Medicine, every day, so why can't they get rid of my constipation?" For this reason, many experts point out that there are quite a few misconceptions when it comes to diet for constipation.
"Actually, this is a very common misconception in the diet for constipation," says Jiang Liangduo, a professor of internal medicine at the Dongzhimen Hospital of the China Academy of Chinese Medical Sciences. He points out that constipation is divided into many types, such as heat-type constipation caused by internal heat and fire, and deficiency-type constipation caused by spleen and kidney deficiency, or fluid deficiency. Among middle-aged and elderly people, deficiency-type constipation accounts for a large proportion. In layman's terms, this means insufficient gastrointestinal motility. "White radishes have the effect of promoting digestion and relieving qi stagnation, so they are indeed useful for constipation caused by gas. But for middle-aged and elderly people, who already have insufficient qi, further depleting their qi will only worsen the constipation," Jiang says.
"Dietary fiber can indeed relieve constipation, but it can also cause bloating and abdominal pain. For people with poor gastrointestinal function, eating too much can irritate the digestive tract," Song Xin, a dietitian from the Nutrition Department of Beijing Chaoyang Hospital, told reporters. "Not all foods rich in dietary fiber have a laxative effect. For example, yam is warm in nature, and eating too much of it can actually worsen constipation," Jiang adds.
Lieutenant General Luo Chenghua, director of the Anorectal Surgery Department at the PLA General Hospital, explains that industrial machinery needs lubricant to help its various bearings operate normally, and the human body is the same. Therefore, people with constipation need to eat slightly more oil, especially sesame oil, and its "precursor," sesame seeds. A spoonful a day can improve constipation within a week. As for meat, because high-protein foods do not provide enough stimulation to the digestive tract, people with constipation can moderately reduce their intake.
"Most people think bananas are good for bowel movements, but in fact, only ripe bananas have this function. Eating unripe bananas not only fails to relieve constipation but can also make it worse. This is because unripe bananas contain more tannic acid, which has an astringent effect on the digestive tract and inhibits gastrointestinal motility," Song says. Generally, it's best to eat bananas when they are stored in a ventilated place until the skin has black spots, but the inside is still firm.
"Many people think tea can reduce 'internal heat' and relieve constipation, but people with constipation should not drink too much of it. Because tea has an astringent effect, drinking too much can worsen constipation," Luo says. However, people with constipation must drink plenty of water. An average person should drink 1,200 ml of water a day, but those with constipation should drink up to 2,000 ml. Drinking this amount in 8-10 sips can keep the intestines moist and help relieve constipation.